such a sweet group tonight. mostly all regulars with the exception of one drop in. i am introducing more movement in between each pose and lengthening the transition time. this feels in alignment with the group needs and my teaching.
meditation (either sitting or lying down)
breath awareness and body scan
heart opener: supine baddha konasana over bolster with support.
side lying rest pose
transition onto backs
knees into chest and rock
hamstring stretch: hip opener, twist, abs
"release, pause, notice"
repeat pattern on the second side
all fours
pelvic tilt and spinal movement
side to side stretch
childs pose
shoulder opening (moving towards half dog)
lounging buddha over bolster
shoulder awareness and exploration
passive vs active stretching with an emphasis on spiraling the rib cage open
repeat pattern on both sides
forward fold spinal twist over the bolster
both sides
legs up the wall with hips/sacrum over bolster
strap around the mid thighs
option of rolled/folded blanket under neck
transition into baddha konasana at the wall with arms overhead
sit
savasana
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