Yoga Basics, Monday at 5:15

heart opening: recline supine over bolster
4 part breath awareness

supine baddha konasana with arms overhead around elbows
breathing into the low belly

windshield wipers
hamstring stretch with strap: hip opener, twist, abs
repeat pattern on the second side

tailbone/pelvis awareness
arching and curling
knees into chest and rock

"widening the base" see kira's short clip
start by creating a loop with your strap around the 2 big toes
spread the toes apart wide
next action, remove strap, widen the loop, and bring the strap around the ankles
place a block in between the thighs
tune the lines of the legs by pressing ankles in to strap and squeeze the thighs into the block
tune back into the spine and allow the heart to grow

all fours
cat/cow movement
childs
plank
dog
uttanasana
roll up to standing

"widening the base" in tadasana

lounge sequence 1:
1/2 sun salute
lounge
crescent moon
lounge
step forward
uttanasana
roll up to standing

repeat pattern on the second side

lounge sequence 2:
tadasana
1/2 sun salute
"blue print" side angle
parsva trikonasana (extended side angle)
warrior 2
dance and hold
lounge

locust vinyasa:
dog
plank
lower to belly
locust
childs
plank
dog
uttanasana
roll up to standing

repeat sequence 2 and vinyasa on the second side

tadasana
tree pose
malasana

knees into chest and rock
hip rotation understanding
eye of the needle
hip opening twist sequence (on both sides)

savasana