Yoga Basics, Wednesday at 5:15

this evening J brought is 6 year son to class. When I introduced myself and asked the young yogi how old he was he replied, "six and three quarters". he told me that he's been doing yoga "for awhile" and takes classes with Betsy at OVS. what a delight to have him in class!

heart opening: supine over bolster
4 part breath awareness with emphasis on the exhalation

remove bolster and release onto back
gentle windshield wipers with the knees
supine baddha konasana with arms overhead and hands around the elbows (breathe into the pit of the belly)
apanasana (knee into chest)
supta pandangustasana (hamstring stretch) with strap: bend and straighten, hip opener, bring leg across the body, twist, abs
"release, pause, notice"

repeat pattern on the second side

all fours sequence
pelvic tilt and spinal movement
childs
plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
tadasana
ujayyi breath
1/4 sun salutation x6

sequence 1:
1/2 sun salutation
lounge
blue print side angle
trikonasana (triangle)
parsva trikonasana (extended side angle)
come up to standing
warrior 2 dance and hold
lounge

vinyasa:
adho mukha svanasana (dog)
plank
lower to belly
cobra
windshield wipers
childs
plank
dog
uttanasana
roll up to standing

repeat sequence and vinyasa on the second side

tadasana
footwork and balance play
tree pose x2
balance on the block for the second round
malasana

release onto back
knees into chest and rock
internal vs external hip rotation
eye of the needle (both sides)
spinal twist (both sides)

savasana