Yoga Basics, Wednesday at 5:15

opening: supported heart opener with block in between the shoulder blades/back of the heart and a folded blanket(s) under the head. knees can stay bent for more support, or extend towards straight.

breath awareness with an emphasis on softening the shoulder blades toward the block to open the chest, rib cage, and belly.

remove block
baddha konasana with arm stretch
knees into chest
hamstring stretch: hip opener, twist, abs (on both sides)
internal vs external hip rotation
eye of the needle twist (on both sides)
windshield wipers

all fours
shoulder awareness
cat/dog tilt and spinal movement
childs
side stretch (on both sides)
plank
dog
utanasana
roll up to standing

shoulder rolls
"infinity rolls forward and back" ala tucker
give yourself a hug stretch (on both sides)
internal vs external shoulder rotation
swamp monster/cactus arm play
shrugs

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

repeat pattern on the second side

tadasana
1/2
lounge
extended right angle prep
windmill up to warrior 2
warrior 2 dance and hold
lounge

vinyasa sequence:

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

repeat on the second side

malasana
baddha konasana
revolved head to knee pose and twist (both sides)

bridge pose x2
windshield wipers
ab work (press hands into knees and knees into hands) x3

savasana