Yoga Basics, Wednesday at 5:15

opening: sit

supine heart opener with block behind the back of the heart/in between the shoulder blades. 4 part breath awareness.

release onto back
knees into chest
windshield wipers

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 monster and cactus arms
shrugs

at the wall:

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

top of the mat

tadasana
ujayyi breath
1/4 sun salutation

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

repeat pattern 1 on the second side

at the wall:

wall splat
right angle
warrior 3
warrior 1
step back right angle

repeat pattern on the second side

utanasana
malasana
utanasana
roll up to standing

top of the mat

pattern 2:
tadasana
(step back) warrior 1 with cactus arms
release hands around front foot
lounge

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

repeat pattern 2 and vinyasa on the second side

demo

pattern 3:
tadasana
warrior 1
warrior 3
release back into the shape of warrior 1
step forward

take a walk around the room

repeat pattern on the second side

malasana
release onto back
knees into chest

bridge pose x2
place block under the sacrum (on the 1st side)
extend both legs and point and flex the toes
hamstring stretch with strap (keep the block under the sacrum)

i learned this block/hamstring sequence from tucker adams today in the help of ojai class. it seems to give the hamstrings more room to play. bend and straighten the knee and move it from side to side.

repeat on the second side

remove block
hug knees into chest
spinal twist
happy baby

savasana