Yoga Basics, Monday at 5:15

opening: sit. place block in between the shoulder blades and wall for support.

supine with block between the shoulder blades/back of the heart
place support under the head

transition onto back
knees into chest
supine baddha konasana
hamstring stretch: hip opener, twist, abs

repeat pattern on the second side

windshield wipers

all fours sequence:
pelvic awareness and spinal movement
childs
side stretch
half dog
get round
childs
vajrasana

demo

side plank variation on both sides
with a couple round of cat/dog pelvic tilt in between

plank
dog
utanasana
roll up to standing

shoulder rolls
tadasana
ujayyi breath
1/4 sun

sequence 1:
1/2 sun
lounge with blocks
crescent pose with arms over head
lounge
step it forward
utanasana
roll on up

repeat sequence 1 on the second side

sequence 2:
warrior 2
dance and hold on both sides
wide leg forward fold

tadasana
tree pose x2
malasana

release onto backs
knees into chest and rock
spinal twist on both sides

legs up the wall with hips elevated on the bolster
eye of the needle hip opener (on both sides)

savasana