Yoga Basics, Monday at 5:15

heart opening:
supine baddha konasana over the bolster with blanket support
4 part breath awareness

windshield wipers
knees into chest and rock
pelvis/tailbone awareness: arching and curling
"shimmy"
hamstring stretch with strap: hip opener, outer hamstring, twist, abs

repeat pattern on the second side

sukasana
arching and curling
forward fold
side bend

repeat pattern on the second side

all fours
arching and curling
childs
half dog
arching and curling
easy side plank (on both sides)
plank
dog
uttanasana (standing forward fold)
roll up to standing

shoulder rolls and shrugs
tadasana with block between thighs and arms overhead
ujayyu breath
uttanasana with fingers interlaced and overhead
roll up to standing

sequence 1:
tadasana
1/2 sun salute
lounge with option of 2 blocks
crescent moon
lounge
step forward
uttanasana
roll up to standing

repeat pattern on the second side

sequence 2:
tadasana
1/2 sun salute
lounge
"blue print" side angle
trikonasana (triangle)
parsvatrikonasana (extended right angle)
lounge

vinyasa:
dog
plank
lower to belly
sphinx with play towards "seal"
reverse windshield wipers
get round
plank
dog
uttanasana
roll up to standing

repeat sequence 2 and vinyasa on the second side

vajrasana

transition onto backs

supported bridge pose with folded blanket under shoulders (the head and neck shoulder be on the floor and free to move) and 1-2 blocks under sacrum

vaparita karani aka "legs up the wall" play on the blocks

rock up to a seat
demo

supine supported spinal twist with bolster under pelvis/sacrum (both sides)

savasana