Yoga Basics, Monday at 5:15

centering: seated baddha konasana, self foot massage and forward fold

heart opening: supine over bolster
breath awareness

arm stretches
windshield wipers

transition onto back
knees into chest
hamstring stretch: hip opener, twist, abs (both sides)

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

shoulder rolls forward and back
infinity rolls
shoulder rotation: internal vs external
swamp monster/cactus arms
utanasana with fingers interlaced behind back
release and roll up to standing

tadasana
ujayyi breath with hands around the rib cage
1/4 sun salutations

1/2 sun salutations
lounge
crescent moon with arms overhead
lounge
step forward
utanasana
roll up to standing

repeat pattern on the second side

1/2 sun
lounge
extended right angle pose
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

tadasana
balance/foot work
tree pose x2
malasana
utanasana
roll up to standing

transition onto backs
knees into chest and rock
hip rotation: internal vs external
eye of the needle

repeat pattern on both sides

bridge pose x2
windshield wipers
spinal twist on both sides
happy baby

savasana