Yoga Basics, Wednesday at 5:15

supine baddha konasana over bolster
breath awareness

the theme was centered around the heart, the anahata, meaning unbeaten, unbroken.
sutra 3.35 hirdaye chitta samvit: perfect concentration of the heart can reveal the contents of the mind.

over the bolster:
arm stretches
easy windshield wipers

transition onto back
knees into the chest
hamstring stretch with the strap
hip opener and spinal twist with the strap
abs
release, pause, notice.

repeat pattern on the second side.

transition onto all fours
cat/dog tilt and pelvis awareness/movement
childs
side stretch and shoulder opening (both sides)
half dog
childs
lower to belly
sphinx
windshield wipers
locust
childs
plank
dog
utanasana
roll up

shoulder awareness
rolls forward and back
shrugs
shoulder opening with strap
internal vs external rotation
swamp monster/cactus arm play

tadasana
ujayyi breath
1/4 sun
1/2 sun towards lounge
crescent pose with cactus arm play
lounge
step forward
utanasana
roll up

repeat pattern on the second side

tadasana
1/2 sun towards lounge
extended right angle prep
lounge

dog
plank
lower to belly
sphinx
windshield wipers
locust
childs
plank
dog
utanasana
roll up

repeat pattern on the second side

tadasana
attention in the center points of the palms
energetic ping pong ala kira
hands to the heart

balance/footwork
tree pose

malasana
roll onto back
knees into chest and rock
bridge pose
windshield wipers

demo
bridge pose x2 with block under sacrum

spinal twist

savasana