Yoga Basics, Monday at 5:15

opening: legs up the wall
eye of the needle hip opener (on both sides)
baddha konasana at wall with arms overhead

sukasana
pelvic awareness
forward fold
side bend

repeat on the second side

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

shoulder rolls and shrugs
heart/arm press
curl fingers under (aka "swan heads")
internal vs external rotation

at the wall:

wall splat
right angle
release into utanasana
roll up to standing

tadasana
ujayyi breath
1/4 sun salutes

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

repeat pattern on the second side

at the wall:

wall splat
right angle
warrior 3
warrior 1 variation
step back into right angle spinal extension

repeat pattern on the second side

utanasana
roll up to standing

top of the toe stretch at the wall
on both sides

wooden block
open up the bottom of the feet
pause and notice in between each side

pyramid pose in the center of the room
warrior 1 to warrior 3 balance play

repeat on the second side

1/2 sun towards malasana
baddha konasana foot massage
uppavista konasana
pavrita janu sirsasana (both sides)

release onto back
knees into chest and rock
bridge pose x2 with block under sacrum
windshield wipers
spinal twist

savasana