Yoga Basics, Monday at 5:15

heart opening: supine over the bolster with the option of knees bent, baddha konasana, or legs straight. 4 part breath awareness.

remove bolster and release onto back

windshield wipers
knee into chest, extend thru the opposite leg x6
hamstring stretch with strap: bend and straighten, out-to-the-side, across the body, abs. release, pause, and feel.

repeat pattern on the second side

all fours
cat/dog pelvic tilt
childs
plank
dog
utanasana
roll up to standing

shoulders rolls and shrugs
arms overhead with fingers interlaced- tailbone awareness and ujayyi
release arms behind and interlace fingers
utanasana with arms into the center of the room
release arms and roll up to standing

tadasana
ujayyi breath
chant the full sound of "A" (as in A-U-M)
1/2 sun salutation
lounge
crescent moon with arms overhead
lounge
step forward
utanasana
roll up

tadasana
chant the sound of "U"
repeat sequence on the second side

tadasana
chant the sound of "M"
1/2 sun salutation
lounge
blue print side angle
trikonasana
extended side angle with arm overhead
lounge

vinyasa:
dog
plank
lower to belly
locust
cobra
windshield wipers
childs
roll up vajrasana

demo locust to cobra transition

all fours
plank
dog
utanasana
roll up to standing

tadasana
chant a full round of AUM
repeat sequence and vinyasa on the second side

demo

trikonasana to ardha chandrasana (half moon) at the wall with a block
repeat sequence on the second side

transition:
wide leg forward fold
malasana
utanasana
roll up

release on backs
knees into chest and rock
internal vs external hip rotation
eye of the needle with abdominal curl
extend leg and let it slowly lower

repeat pattern on the second side

pelvis and tail bone awareness
arch and curl
bridge pose x2
windshield wipers
abs
spinal twist (on both sides)
happy baby

savasana

AUM