Yoga Basics, Monday at 5:15

heart opener: supine with block between shoulder blades and the back of the heart
4 part breath awareness

transition onto back
bring knees into chest and rock

sukasana
easy forward fold
side bend stretch

repeat pattern on the second side

all fours sequence:
shoulder awareness
pelvic tilt and spinal movement
childs
side stretch (on both sides)
transition back to all fours
lower to belly
sphinx pose
windshield wipers
locust
get round
childs
roll up

demo

shoulder awareness
dolphin plank x3
rest in childs in between rounds

utanasana
roll up to standing

shoulder rolls

shoulder opening at wall sequence (on both sides)
wall splat
right angle
utanasana
roll up to standing

interlace fingers overhead. bend elbows. create the action of "standing headstand". try it out at the wall, pressing forearms into the wall and lengthening the spine.
dangle in utanasana
roll up to standing

top of mat:
tadasana
ujayyi breath
1/4 sun salutation

lounge sequence with 2 blocks:
1/2 sun salutation
lounge
crescent moon with arms
lounge
step it forward utanasana
roll up to standing

repeat lounge sequence on the second side

sequence 2:
1/2 sun salutation
lounge
"blue print" side angle pose
triangle
extended side angle
lounge
step it forward
utanasana
roll up to standing

repeat sequence 2 on second side

warrior 2
dance and hold
(we played with lifting the heel up and sinking into the front hip)

repeat on second side

wide leg forward fold
malasana
sit

revolved twist and head to knee pose (on both sides)
baddha konasana

release onto backs
knees into chest and rock
hamstring stretch: hip opener, outer hamstring, twist, abs
eye of the needle

repeat pattern on the second side

spinal twist (on both sides)

savasana