Yoga Basics, Wednesday at 5:15

opening: supine over the bolster
4 part breath awareness

easy windshield wipers

transition on to back
apanasana
hamstring stretch with strap
repeat on the second side

all fours sequence:
pelvic tilt and spinal movement
childs
side stretch on both sides
half dog
childs
lower to sphinx
get round
childs
vajrasana

demo

dolphin plank x3
rest in childs in between

plank
dog
utanasana
roll up to standing

shoulder rolls
shrugs
internal vs external rotation
tadasana
ujayyi breath
1/4 sun salutations

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

repeat pattern on the second side

side angle sequence:
1/2 sun
lounge
blue print side angle pose
triangle
extended side angle
warrior 2
dance and hold
lounge

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

repeat "side angle" sequence and vinyasa on the second side

tadasana
footwork and balance play
tree x2
walking meditation

1/2 sun
malasana
release onto backs

bridge pose x2
ab work (press hands into knees and knees into hands)
spinal twist
happy baby

legs up the wall with option of bolster

savasana