Yoga Basics, Monday at 5:15

supine baddha konasana over a bolster
breath awareness

arm stretches
windshield wipers, knees side to side

all fours
cat/dog tilt and movement
side to side stretch
half dog
childs
sphinx pose
childs

demo

dolphin plank x2
childs

utanasana
roll up to standing

shoulder rolls
internal/external shoulder rotation
swamp monster/cactus arms play
shrugs

at the wall:

shoulder opening (both sides)
wall splat
wall dog
utanasana
roll up

top of the mat:

tadasana
ujayyi breath
1/4 sun salutations x6
1/2 sun salutation
lounge
crescent pose with cactus arms
step forward utanasana
roll up to standing

repeat pattern on the second side

tadasana
1/2 sun
lounge
extended right angle prep
lounge

vinyasa sequence:

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

repeat pattern on the second side

warrior 2 dance and hold (both sides)
wide leg forward fold
hammock play

tadasana
balance/foot work
tree pose (both sides)
malasana

roll onto backs
knee into chest
hamstring stretch with strap: hip opener, twist, abs (both sides)
bridge pose x2
windshield wipers
ab work (press hands into knees and knees into hands)
spinal twist (both sides)

savasana