Yoga Basics, Monday at 5:15

we were a small and intimate group this evening.

supine baddha konasana over the bolster
breath awareness

arm stretches
windshield wipers

transition onto backs
knees into chest
hamstring stretch: hip opener, twist, abs (both sides)
windshield wipers: side stretch and hold (both sides)

all fours
pelvic tilt and spinal movement
side to side stretch
childs
half dog
childs
all fours
plank
dog
utanasana
roll up to standing

shoulder roll
infinity rolls
arm press
give yourself a hug stretch (both sides)
internal vs external rotation
swamp monster/cactus arm play
shrugs
shoulder opening with strap: forward and back/side to side

at the wall:

wall splat
wall dog
utanasana
roll up to standing

top of the mat:

tadasana
ujayyi breath
1/4 sun

pattern 1:

1/2 sun
lounge
extended right angle prep
warrior 2
dance and hold
lounge

vinyasa:

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

repeat sequence on the second side

pattern 2:

tadasana
1/2 sun
lounge
extended right angle prep
triangle pose
lounge

vinyasa:

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

repeat sequence on the second side

tadasana
footwork and balance play
tree pose x2
malasana

release onto backs
knees into chest
bridge pose x2
windshield wipers

hip rotation: internal vs external
eye of the needle
repeat pattern on both sides

ab strengthening: press hands into knees and knees into hands x3
draw knees into the chest in between pauses

happy baby
spinal twist

savasana