Yoga Basics, Monday at 5:15

what a bright, energetic group this evening. there were a handful of people brand new to yoga who expressed feeling a bit anxious and nervous. the pace was slow and deliberate. we opened with bringing attention towards and rhythm of the breath and softening the front of the body- chest, rib cage, belly, and heart. such a delightful and surprising class.

heart opener: supine baddha konasana over a bolster
breath awareness and centering

arm stretches
release onto back
knees into chest and rock
hamstring stretch with the strap: hip opener, twist, abs
"release pause and notice"

repeat pattern on the second side

windshield wipers
pause and hold side stretch

transition
all fours
pelvis tilt and spinal movement
side to side
childs pose
shoulder stretch

demo

plank
dog
plank
childs

plank
dog
utanasana (forward fold)
roll up to standing

shoulder awareness:
rolls forward and back
infinity rolls
heart/arm press
give yourself a hug stretch on both sides
internal vs. external rotation
swamp monster/cactus arms play

shoulder opening at the wall on both sides
wall splat
wall dog aka right angle pose
utanasana
roll up to standing

top of the mat:

tadasana
ujayyi breath
1/4 sun salutations
1/2 sun salutation
lounge with blocks
crescent moon pose with option of arms overhead
step forward
utanasana
roll up

repeat pattern on the second side

warrior 2
dance and hold
wide leg forward fold
hands on waist, bring it up to standing
tadasana

repeat pattern on the second side

demo

warrior 2 dance and hold
windmill hands around the front foot
lounge

vinyasa:

dog
plank
lower onto belly
sphinx
windshield wipers
locust
get round
childs
plank
dog
utanasana
roll up to standing

repeat pattern on the second side

seated spinal twist on both sides

roll onto back
knees into the chest
hip rotation: internal vs external
eye of the needle
"release, pause and notice"

repeat pattern on the second side

bridge pose x 2
windshield wipers
abs: draw forehead into knees

spinal twist on both sides
supine baddha konasana with hands on the belly
breath awareness

savasana