Yoga Basics, Monday at 5:15

opening: supine baddha konasana over the bolster

sukasana
tailbone awareness
forward fold
side stretch
(repeat pattern second side)

dandasana

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

shoulder awareness:
internal/external rotation
swamp/cactus arms
interlaced fingers behind back
forward fold
release hands and roll up

tadasana
ujjayi breath
1/4 sun salutations
1/2 sun salutations
lounge
crescent moon
dog
utanasana
roll up

(repeat pattern second side)

wall splat
right angle dog
step forward to release

warrior 2 dance
wide leg forward fold
hammock play
tadasana

(repeat pattern second side) x2

1/2 sun salute
lounge
extended side angle pose
lounge

vinyasa:
dog
plank
lower to belly
locust x 2
windshield wipers
childs pose
all fours
plank
dog
utanasana
roll up

(repeat sequence on second side)

tadasana
tree pose x2

1/2 sun towards malasana
transition onto backs

knees into chest
hip rotation awareness: internal vs external
eye of the needle
ab work

(second side)

bridge pose x2
windshield wipers
spinal twist

savasana