Yoga Basics, Monday at 5:15

heart opener: reclining over bolster
breath awareness

easy windshield wipers
supine baddha konasana with arms overhead and around elbows
tailbone/pelvis awareness: arching and curling

hamstring stretch with block under sacrum (both sides)

all fours
cat/cow
childs
side stretch (both sides)
easy side plank
cat/cow
plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
tadasana
ujayyi breath

lounge sequence 1:
1/2 sun salutation
lounge with blocks
crescent moon
lounge
step forward
uttanasana
roll to standing

repeat sequence on the second side

lounge sequence 2:
1/2 sun salutation
lounge
"blue print" side angle
parsvatrikonasana
parsvatrikonasana
warrior 2
dance and hold
lounge

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

repeat sequence 2 and vinyasa on the second side

baddha konasana
revolved head to knee pose (pavritta janu sirsasana)

repeat pattern on the second side

windshield wipers
bridge pose x2
abs
twist

savasana