Yoga Basics, Wednesday at 5:15

supine with 2 blocks: 1 between the shoulder blades/back of the heart, and the other block under the head. begin with the tallest side. breath awareness.

transition onto back
knees into chest and rock
easy windshield wipers
baddha konasana with arms overhead and hands around elbows
tailbone awareness: arching and curling

transition onto all fours
cat/cow
childs
shoulder opening
plank
dog
plank
childs
plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
tadasana with arms overhead, fingers interlaced, and palms turning up
ujayyi breath
uttanasana with strap
roll up to standing

at the wall:
shoulder opening (both sides)
wall splat
right angle
uttanasana
roll up standing

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

repeat pattern on the second side

demo

sequence 2:
tadasana
1/2 sun salute
blue print side angle
parsvatrikonasana (sweep arm in front of face and extend)
warrior 2
dance and hold
lounge

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

repeat sequence 2 and vinyasa on the second side

vajrasana

release onto backs
knees into chest and rock
apanasana
hamstring stretch with strap: hip opener, twist, abs

repeat pattern on the second side

rock it up to sitting
demo

support bridge pose with 1-2 blocks under sacrum and 1 folded blanket under shoulders (head and neck are free)

viparita karani (legs up the wall) play in the center of the room with the blocks

heart opener with blanket under shoulder blades

easy spinal twist (both sides)

savasana