Yoga Basics, Monday at 5:15

heart opener over bolster
breath awareness

release onto back
easy windshield wipers
supta bk with arms overhead
tailbone awareness:arching and curling
lulu shimmy x2

apanasana
hamstring stretch with strap: hip opener, twist, abs
repeat on second side

sukasana
forward fold
side bend
repeat on second side

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

plank
dog
uttanasana
roll up to standing

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

tadasana

1/4 sun salutes

lounge salute round 1:
1/2 sun
lounge with 2 blocks
crescent moon
lounge
step forward
uttanasana
roll up to standing

repeat pattern on the second side

tadasana

lounge salute round 2:
1/2 sun
lounge with 2 blocks
side angle
trikonasana
parsva trikonasana
lounge
dog
uttanasana
roll up to standing

repeat pattern on the second side

balance play
tree
malasana

seated baddha konasana

demo

supported bridge towards viparita karani:
1 blanket under shoulders (head and neck free)
1-2 blocks under sacrum

heart opener over blanket

hip opening twist (both sides)

savasana