Yoga Basics, Wednesday at 5:15

block night

we worked with the block behind the shoulder blades to help encourage the opening of the rib cage, chest, belly, and heart. we worked with the block in tadasana to understand the pelvis. in bridge pose we placed the block under the sacrum for a supported back bend. the emphasis was on tadasana alignment and shoulder/hip opening.

everyone began class on their backs supine, so we began HERE.

start supine
breath awareness and centering
body scan listening for sensation

heart opener: bring block behind the back of the heart and in between the shoulder blades for support. place folded blanket(s) and/or block under the head. knees bent tends to be more supportive on the low back. half of the group had their legs extended.

transition onto back with knees into chest
baddha konasana
breath awareness with hands on low belly
gentle windshield wipers

all fours
shoulder awareness: collapse vs lengthening
pelvic tilt and spinal movement
childs
side stretch
half dog
a couple more rounds of pelvic tilt and freestyle
lower onto belly
sphinx
reverse windshield wipers
locust
childs
plank
dog
utanasana
roll up to standing

shoulder rolls forward and back
infinity rolls in both directions
shrugs
shoulder opening with the strap
heart to arm press
give yourself a hug stretch (both sides)
eagle arms (both sides)
interlace fingers behind back
forward fold with arms overhead
release and roll up to standing

tadasana with block in between upper thighs
pelvic tilt/awareness
tadasana "handstand" with arms overhead and palms flexed
tadasana "headstand" action with fingers interlaced and elbows bent

1/4 sun salutations

1/2 sun salutation
lounge
twisting lounge
lounge
crescent moon with option of arms overhead
lounge
step forward
roll up to standing

repeat pattern on the second side

1/2 sun salutation
lounge
extended right angle prep
triangle pose
warrior 2 dance and hold
lounge
step forward
roll up to standing

repeat pattern on the second side

tadasana

balance play
malasana
utanasana
roll up to standing

tree pose
malasana
utanasana
roll up to standing

transition onto backs
knees into chest and rock
hip rotation awareness
eye of the needle
"release, pause, notice"

repeat on the second side

supine "tadasana"

bridge pose
windshield wipers
rock up to seat

demo

bridge pose with block under sacrum

abs: press hands into knees and knees into chest
relax effort and draw knees into chest

repeat that pattern x2

spinal twist

savasana