Yoga Basics, Monday at 5:15

virasana on blocks
breath awareness and centering
"toe torture" variation
shoulder opening
leg stretch

supine with 2 blocks- 1 between the shoulder blades/back of the heart, and the other block under the head (begin with the highest side and slower lower over the course of 10 minutes or so).

4 part breath awareness

remove blocks and release onto backs
knees into chest and rock
easy windshield wipers
supine baddha konasana with arms overhead and hands around the elbows
belly breathing
arching and curling
hamstring stretch with block under sacrum

repeat on the second side

transition to all fours
tailbone awareness and spinal movement, aka cat/cow
childs
half dog
get round
plank
dog
plank
rest in childs
plank
dog
uttanasana
roll up to standing

shoulder roll and shrugs

tadasana
ujayyi breath

sun salute
lounge
crescent
lounge
step forward
uttanasana
roll up to standing

repeat pattern on the second side

demo

sun salute
lounge
blue print side angle
extended side angle (parsva trikonasana)
warrior 2
dance and hold
lounge

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

repeat sun salute and vinyasa on the second side

tadasana
balance and footwork
tree (both sides)
malasana

release onto back
hip rotation- internal vs external
eye of the needle

repeat pattern on both sides

supine over the bolster with option of legs extended, knees bent, or in baddha konasana

easy spinal twist

savasana