Yoga Basics, Monday at 5:15

hot day in ojai. i had the ac on during class. i usually prefer opening up all the windows and feeling the breeze, but today it was just too hot to bare.

opening: legs up the wall with bolster under hips
eye of the needle hip opening (both sides)

supine baddha konasana with soles of feet elevated on bolster
windshield wipers
tailbone awareness: arching and curling
knees into chest and rock

sukasana
tailbone awareness
forward fold
side bend

repeat pattern on the second side

all fours
cat/cow
childs
shoulder opening (both sides)
half dog
childs
vajrasana

demo plank to dog with 2 blocks

plank
dog
lounge
dog
lounge
uttanasana
roll up to standing

shoulder rolls and shrugs

tadasana
ujayyi pranayama

lounge salute 1:
1/2 sun
lounge
crescent pose with arms overhead
lounge
step it forward
uttanasana
roll up to standing

repeat pattern on the second side

lounge salute 2:
1/2 sun
lounge
blue print side angle
trikonasana
parsva trikonasana
lounge

locust vinyasa:
dog
plank
locust
reverse windshield wipers
childs
plank
dog
uttanasana
roll up to standing

repeat sequence 2 and vinyasa on the second side

malasana
seated baddha konasana
release onto backs and rock

apanasana
hamstring stretch with strap: hip opening, twist, abs (both sides)
supported heart opener over bolster

savasana