Yoga Basics, Wednesday at 5:15

supta baddha konasana with bolster
breath awareness

remove bolster and rest on your back
apanasana: bring right knee into chest. extend left leg and reach through the heel. alternate sides x8.
hamstring stretch with the strap on both sides

sukasana
tailbone play
forward fold
side stretch
(repeat pattern on the other side)

all fours
cat/dog tilt
childs
plank
dog dog
utanasana
roll up

shoulder rolls forward and back
swamp monster/cactus

tadasana
ujayyi breath
1/4 sun salutation
1/2 sun
lounge with blocks
rock it forward
utanasana
roll up

(repeat pattern on the second side)

1/2 sun
lounge
crescent pose with cactus arms
rock it forward
utanasana
roll up

(repeat pattern on the second side)

wall splat
wall dog

demo

wall splat
wall dog
step forward warrior 1 on the right side
step back wall dog
(repeat pattern on the left side) x2

balance play in the center of the room
walking meditation

tadasana
1/2 sun
down dog
lower to belly
sphinx
windshield wiper
locust
childs
virasana

uppavista konasana (wide leg forward fold)
baddha konasana foot massage

roll on to backs
windshield wipers
bridge pose
demo
bridge pose with block under the sacrum

spinal twist
savasana