Yoga Basics, Wednesday at 5:15

supta baddha konasana
breath awareness

sukasana
forward fold
side stretch
(repeat second side)

dandasana

all fours
cat/dog tilt
childs
vajrasana

demo: plank to dog

plank
dog
plank
sphinx
windshield wipers
locust
childs
plank
dog
utanasana
roll up

shoulder opener:
rolls
internal/external rotation
"swamp monster/cactus"

tadasana
ujayyi breath
1/4 sun
1/2 sun towards lounge
crescent moon with option of cactus arms

dog
plank
locust
childs
plank
dog
utanasana
roll up

(repeat pattern on second side)

step it forward (instead of vinyasa)
utanasana
roll up

warrior 2 dance (both sides)
wide leg forward fold

tadasana

triangle pose with block (both sides)
wide leg forward fold

tadasana

balance play
tree pose (both sides)

wall splat
wall dog
utanasana
roll up

tree pose (both sides)

1/2 sun salute
malasana
sit
baddha konasana foot rub

roll onto backs and rock
apanasana: knee to chest
hip rotation
eye of the needle
(repeat pattern on second side)

windshield wipers
bridge pose x2
spinal twist

savasana