Yoga Basics, Monday at 5:15

2 peeps, regulars

sit

supine with block between the shoulder blades/back of the heart
4 part breath awareness with an emphasis on the exhalation

remove block and transition onto back
tailbone/sacrum/pelvic awareness
arch and curl
"do the shimmy"
supine baddha konasana with arms overhead
belly breathing

bring knee into chest and extend thru the opposite leg, alternating sides x8
hamstring stretch with strap: side to side, bend and straighten, hip opener, twist, abs
release, pause, notice
repeat pattern on the second side

transition into utanasana
roll up to standing

"infinity" shoulder rolls
shrugs

shoulder opening at the wall
wall splat
right angle
"wall crawl"
right angle
utanasana
roll up to standing

tadasana
ujayyi pranayama
1/4 sun salutations

lounge salute sequence with blocks

parsvottonasana variation, aka "pyramid pose" (i learned this from tucker adams this afternoon at the Help of Ojai class.)
this variation morphs into a version of warrior 1 with the front knee bending and straightening and the arms in prayer position and in a variation of "cactus"

pyramid pose forward fold with arms clasped behind

repeat pattern on the second side

malasana

baddha konasana
knees into chest and rock
eye of the needle
spinal twist

savasana