Yoga Basics, Wednesday at 5:15

hot summer day in ojai. small, intimate group of women. we opened and closed the practice with a watery restorative pose, moving very slowly.

watering the heart see kira's short clip
props: 1 block under head, 1 ball between the shoulder blades/back of the heart, 1 bolster + rolled blanket under the knees for support.
i love the watery yet supportive quality of this pose, opening the chest, rib cage, belly, and blossoming the heart.

side lying rest pose

easy windshield wipers
supine baddha konasana with arms overhead, hands around the 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 (both sides)
arching and curling aka cat/cow
childs
plank dog

demo plank to dog with 2 blocks

plank
dog
lounge
crescent pose
lounge
dog

second side

uttanasana
roll up to standing

shoulder rolls
shrugs
tadasana
ujayyi breath

1/2 sun salute
"blue print" side angle
parsva trikonasana (extended side angle)
warrior 2
dance and hold
lounge

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

repeat sequence and vinyasa on the second side

tadasana
tree pose
malasana

baddha konasana
self foot rub

release onto back
knees into chest and rock
hip rotation understanding
eye of the needle
hip opening twist

repeat pattern on the second side

bridge pose x2
abdominals

elevated legs up the wall with pelvis/sacrum on bolster

sit

savasana