Yoga Basics, Monday at 5:15

seated meditation
breath awareness

sukasana
forward fold
spinal twist
side bend

repeat pattern on the second side

all fours
cat/dog tilt and spinal movement
childs
half dog
childs
side stretch
locust x2
windshield wipers
childs
plank
dog
utanasana
roll up

shoulder awareness:
shrugs
side stretch
internal vs external
cactus/swamp monster
rolls

tadasana
ujayyi with hands around the rib cage
1/4 sun
1/2 sun towards lounge
twisting lounge
crescent pose
lounge
step forward utanasana
roll up

repeat pattern on the second side

1/2 sun towards lounge
side angle prep
warrior 2 dance and hold
lounge

vinyasa:
dog
plank
locust x2
windshield wipers
childs
plank
dog
utanasana
roll up

repeat sequence and vinyasa on the second side

triangle pose with block
wide leg forward fold

repeat on the second side

1/2 sun towards malasana

half lord of the fishes (both sides)

uppavista konasana
revolved head to knee pose
twist

repeat pattern on the second side

roll onto backs
apanasana: knee into chest
internal vs external rotation
eye of the needle

repeat pattern on the second side

bridge pose x2
windshield wipers

savasana