Yoga Basics, Monday @ 5:15

opening: sit, center, and breath awareness

baddha konasana over bolster
4 part breathing

release onto back
hamstring stretch with strap: hip opener, twist, abs
eye of the needle
release, pause, notice

repeat pattern on the second side

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

shoulder rolls
internal vs external rotation
swamp to cactus
shrugs

tadasana
ujayyi breath
1/4 sun salutations

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

repeat pattern on the second side

pattern 2:
1/2 sun
lounge
extend right angle
triangle
lounge

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

repeat pattern 2 and vinyasa on the second side

tadasana

warrior 2
dance and hold
wide leg forward fold

repeat pattern on the second side

tadasana

balance play and foot work
tree pose x2
malasana

release onto back
happy baby
bridge pose x2
supine baddha konasana
abs (curl up, pressing hands into knees and knees into hands)
hug knees into chest

spinal twist on both sides

savasana