Yoga Basics, Wednesday at 5:15

opening: supine with block behind the heart
breath awareness: 4 parts of the breath

release onto backs
knees into chest and rock
supine baddha konasana

sukasana
forward fold
side stretch

repeat pattern on the second side

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

shoulder rolls

at the wall:
wall splat
right angle
utanasana
roll up to standing

demo

forearms to the wall with fingers interlaced behind the head
utanasana
roll up to standing

top of the mat:
tadasana
ujayyi breath
1/4 sun salutations

sequence 1:
1/2 sun
lounge
crescent moon pose with arms overhead
step forward
utanasana
roll up standing

repeat sequence 1 on the second side

sequence 2:
1/2 sun
lounge
extended side angle
triangle
lounge

vinyasa:
dog
plank
lower to belly
locust x2
windshield wipers
get round
plank
dog
utanasana
roll up to standing

repeat sequence 2 and vinyasa on the second side

demo

triangle pose at wall with block
wide leg forward fold
repeat triangle on the second side

malasana
utanasana
roll up to standing

triangle pose to ardha chandrasana (half moon pose) at the wall with a block
repeat on the second side

malasana
utanasana
roll up to standing

transition onto back
knees into chest
hamstring stretch with strap: hip opener, twist, abs
eye of the needle
curl up and pull knees into chest

repeat entire pattern on the second side

windshield wipers
happy baby

savasana