Yoga Basics, Monday at 5:15

sukasana at the wall with a block behind the back of the heart.
breath awareness and centering.

switch the cross of the legs
forward fold

supported heart opener: supta baddha konasana over the bolster

all fours
pelvic tilt and spinal movement
childs
side stretch
half dog
childs
vajrasana

demo

dolphin plank x2
childs
utanasana
roll up to standing

shoulder rolls

at the wall:

shoulder opening on both sides
wall splat
right angle
walk it toward to walk to come out

demo at the wall

bring forearms to the wall and interlace fingers behind the head.
play with drawing the elbows towards each other and lengthening the spine.

top of the mat:

tadasana
ujayyi pranayama
1/4 sun salutations

1/2 sun
lounge
crescent pose with option of arms overhead
step it forward
utanasana
roll up to standing

repeat pattern on the second side

1/2 sun
lounge
"blue print" side angle
triangle
lounge

vinyasa:

dog
plank
lower to belly
locust
get round
plank
dog
utanasana
roll up to stadning

repeat sequence and vinyasa on the second side

warrior 2 dance and hold
wide leg forward fold

repeat on the second side

malasana
baddha konasana

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

repeat pattern on the second side

spinal twist on both side
happy baby

savasana