Restorative Yoga, Tueday at 5:15

opening: seated meditation, breath awareness, and centering

supine baddha konasana over a bolster with support

side lying rest pose

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

repeat pattern on the second side

all fours
pelvic tilt and freestyle movement
childs pose
side stretch on both sides
half dog
pelvic tilt
childs pose

supported forward fold: uppavista konasana or baddha konasana

revolved head to knee pose and twist on both sides

elevated spinal twist with bolster under low back/sacrum for support on both sides

transition into bridge pose by lifting the hips off of the bolster

baddha konasana with soles of the feet elevated on the bolster and hands resting on the belly

option of legs up the wall

savasana