Yoga Basics, Wednesday @ 5:15

heart opening with 2 blocks: 1 between the shoulder blades/back of the heart, 1 under the head (start with the highest side and slowly transition down to the shortest and widest side)

breath awareness

easy windshield wipers
supine baddha konasana with arms overhead and hands around elbows
tailbone/sacrum awareness: arching and curling
apanasana (knee into chest)
hamstring stretch with strap: hip opener, twist, abs

repeat pattern on the second side

sukasana
arching and curling
forward fold
side bend

repeat pattern on the second side

spreading the toes apart with a strap
"widening the base" (see kira's video) with strap around ankles and block in between thighs

malasana
uttanasana
roll up to standing

bound tadasana with strap around ankle and block in between thighs
arms interlaced overhead
ujayyi breath

sequence 1:
tadasana
1/2 sun salute
lounge
crescent moon
pyramid variation to standing
warrior 1 play
lounge

vinyasa:
dog
plank
lower to belly
locust
reverse windshield wipers
get round
childs
all fours
plank
dog
uttansana
roll up to standing

repeat sequence 1 and vinyasa on the second side

at the wall:
shoulder opening (on both sides)
"splat pose"
right angle aka wall dog
warrior 3
(float the leg thru) warrior 1 variation
right angle

repeat warrior pattern at the wall on the second side

uttanasana
malasana

roll onto backs
knees into chest and rock
bridge pose x2
windshield wipers
ab curls
spinal twist

savasana