opener: take a cross leg seat at the wall. place a block between the back of the heart/shoulder blades and the wall. let the support of the block encourage the lifting of the breast bone and the blossoming of the heart.
supine baddha konasana over a bolster with support under the head and knees.
transition:
arm stretch
side lying rest pose
all fours
cat/dog tilt and free style movement
side to side stretch
supported childs pose over a bolster
cat/dog tilt
leg stretch
optional down dog
lounging buddha aka side lying stretch pose over the bolster
shoulder opening and investigation
passive vs active stretching
repeat sequence on the second side
supported spinal twist forward fold on both sides
tailbone awareness and spinal movement
transition onto backs
windshield wipers, knees side to side
knees into chest and rock
hamstring stretch with strap: hip opener and twist
repeat sequence on second side
long savasana
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