Yoga Basics, Monday at 5:15

heart opening with 2 blocks
see kira's clip impressing the heart

talk on diaphragmatic breathing

remove blocks, pause, and notice how you feel
windshield wipers
supta bk with arms overhead (belly breathing)
tailbone awareness: arching and curling

apanasana (knee into chest)
hamstring stretch with strap: hip opener, twist, abs
repeat pattern on the second side

sukasana
arching and curling
forward fold
side bend
repeat pattern on the second side

all fours
side plank
arch and curl aka cat/cow
side plank second side
childs
plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
heart to hand press
tadasana

1/2 sun salute
lounge
crescent pose with option of arms overhead
lounge
step forward
uttanasana
roll up standing

repeat pattern on the second side

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

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

repeat lounge salute and vinyasa on the second side

balance play
tree pose
malasana

seat baddha konasana

demo

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

leg lift and viparita karani play

release into heart opener over blanket
spinal twist

savasana