Yoga Basics, Wednesday at 5:15

"toe torture" stretch
virasana with 1-2 blocks
gentle shoulder/arm opening
twist

supine with 2 blocks: 1 between the shoulder blades/back of the heart, and 1 under the head for support. begin with the highest side first and lower over the course of 10 minutes.

breath awareness

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

sukasana
forward fold
side bend

repeat pattern on the second side

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

shoulder rolls and shrugs
internal vs external shoulder rotation
tadasana
ujayyi breath
1/4 sun salutations

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
trikonasana
parsvatrikonasana
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

warrior 2
dance and hold
(we played with lifting the heel and sinking into the hip)

wide leg forward fold

repeat warrior 2 sequence on the second side
wide leg forward fold
malasana

knees into chest and rock
internal vs external hip rotation
eye of the needle

repeat pattern on the second side

bridge pose x2
with folded blanket under shoulders (head/neck are free) and 1-2 blocks under sacrum
leg lift toward vaparita karani play

abs
spinal twist
savasana