Yoga Basics, Monday at 5:15

supportive heart opener with two blocks
breath awareness

easy windshield wipers
supine baddha konasana with arms overhead, hands around elbows
breathing into the belly
tailbone awareness: arching and curling
knees into chest and rock

sukasana
arching and curling
forward fold
side bend

repeat pattern on the second side

all fours
easy side plank
arching and curling aka cat/cow
side plank second side
childs
dog
plank
dog
childs

demo with 2 blocks

plank
dog
lounge
hammock
lounge
crescent pose
dog

second side

uttanasana
roll up to standing

shoulder rolls and shrugs
tadasana

1/2 sun salute (with option of blocks)
lounge
blue print side angle
trikonasana (triangle)
parsva trikonasana (extended side angle)
lounge

vinyasa
dog
plank
lower to belly
sphinx
reverse windshield wipers
locust
childs
plank
dog
uttanasana
roll up to standing

repeat lounge salute sequence and vinyasa on the second side

warrior 2
dance and hold
wide leg forward fold

repeat pattern on the second side

tree pose
malasana
uttanasana

baddha konasana
release to the earth
knees into chest and rock
bridge pose x2
abs
spinal twist (both sides)

savasana