Yoga Basics, Monday at 5:15

large group tonight. a handful of new peeps and regulars. similar sequence as last week with emphasis on tadasana. lisa was there to assist.

heart opening: supine baddha konasana over the bolster
breath awareness towards the low belly

arm stretches
knees side to side

transition onto backs
knee into chest
hamstring stretch: hip openers, twist, abs
both sides

gentle windshield wipers

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

shoulder rolls forward and back
"infinity rolls"
internal vs external rotation
swamp monster/cactus arms
interlace fingers behind back
utanasana forward fold with arms overhead
release hands and roll up to standing

tadasana with block between the thighs
pelvic tilt and awareness
1/4 sun salutations
1/2 sun salutations
lounge
crescent pose with arms overheads
lounge
step forward
utanasana
roll up to standing

repeat pattern on the second side

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

vinyasa:

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

repeat sequence on the second side

tadasana
tree pose
malasana
utanasana
tree pose (second side)

1/2 sun towards malasana
sit
baddha konasana
uppavista konasana
revolved head to knee pose and twist (both sides)

lower onto back
knees into chest
hip rotation awareness: internal vs external rotation
eye of the needle

repeat pattern on the second side

bridge pose x2
windshield wipers
spinal twist

savasana