Yoga Basics, Wednesday at 5:15

opening: legs up with wall with bolster under sacrum and strap around the thighs.

transition

sukasana
forward fold
side stretch
side bend

repeat pattern on the second side

all fours
cat/dog tilt exploration
childs
side stretch on both sides
sphinx
reverse windshield wipers
locust
childs
plank
dog
utanasana
roll up

shoulder opening with the strap
shrugs
rolls
internal vs. external rotation
swamp monster/cactus play

tadasana
ujayyi breath
1/4 sun salutations
1/2 sun salutations
lounge
crescent moon
lounge
step it forward toward utanasana
roll up

repeat pattern on the second side

1/2 sun salutation
lounge
crescent moon
hamstring stretch
lounge

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

wall splat
wall dog
headstand prep with fingers interlaced over the head

x2

demo

wall dog
warrior 1
(both sides)

wall dog
warrior 3
warrior 1
wall dog
(both sides)
utanasana
roll up

malasana

roll onto backs
apanasana: knee into chest
hip awareness: internal vs. external rotation
eye of the needle
bridge pose x2
windshield wipers
spinal twist

savasana