Yoga Basics, Monday at 5:15

start supine with block in between the shoulder blades/back of the heart
breath awareness

release onto backs
knees into chest and rock
hamstring stretch with strap: hip opener, outer hamstring, twist, abs
repeat pattern on the second side

easy windshield wipers
supine baddha konasana

sukasana
forward fold
side bend
switch cross of legs, repeat pattern on the second side

all fours sequence:
shoulder awareness
pelvis tilt and spinal movement
childs
side stretch on both sides
half dog
get round
childs
plank
dog
utanasana
roll up to standing

shoulder rolls
internal vs external rotation

at the wall:
shoulder opening around the clock
both sides
wall splat
right angle
utanasana
roll up to standing

tadasana
ujayyi breath
1/4 sun salutation

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

repeat sequence on the second side

sequence 2:
1/2 sun salutation
lounge
"blue print" side angle
triangle
lounge

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

repeat sequence 2 and vinyasa on the second side

warrior 2
dance and hold (on both sides)
wide leg forward fold
toe-heel-feet-together
malasana

release onto back
knees into chest and rock
internal vs external hip rotation
eye of the needle
release, pause, and notice

repeat on second side

bridge pose x2
windshield wipers
spinal twist

savasana