Yoga Basics, Monday at 5:15

supine baddha konasana over the bolster
breath awareness

knees into chest
apanasana
hamstring stretch (both sides)

sukasana
tailbone awareness/movement
forward fold with side exploration

repeat pattern on the second side

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

shoulder awareness:
shrugs
rolls
internal vs external rotation
swamp monster/cactus
interlace fingers behind back
utanasana with arms towards the center of the room
release and roll up

tadasana
ujayyi breath with hands around the rib cage
1/4 sun salutations x6
1/2 sun salutation
lounge
crescent moon
lounge
step forward toward utanasana
roll up

repeat pattern on the second side

demo: extended right angle prep

tadasana
1/2 sun salutation
lounge
extended right angle pose
lounge

vinyasa:
dog
plank
lower
locust
reverse windshield wipers
childs
plank
dog
utanasana
roll up

repeat sequence and vinyasa on the second side

demo: extended right angle towards triange pose

tadasana
1/2 sun salutation
lounge
extended right angle pose
triangle pose with option of block
lounge
step it forward towards utanasana
roll up

repeat sequence on the second side

balance play and foot work
tree pose x2
malasana

roll onto backs
hip awareness: internal vs. external rotation
eye of the needle

repeat pattern on the second side

bridge pose x2
windshield wipers
half happy baby with ab work (both sides)
spinal twist

savasana