Yoga Basics, Wednesday at 5:15

another hot day. small group of women this evening. we moved VERY slowly. lately, my favorite heart opener is a supported backbend with a ball behind the back of the heart. there's a sweet watery quality with the ball.

supine heart opener with the ball:
1 block under head (we moved through all 3 sides of the block)
1 ball in between the shoulder blades/back of the heart
1 bolster + rolled blanket under knees for back support

remove props and pause on your back
notice how you feel

easy windshield wipers
arm stretches
supta bk with belly breathing
tailbone awareness: arching and curling
lulu shimmy x2

pause
notice how you feel

apanasana
hamstring sequence with strap
both sides

sukasana
foward fold
side bend
both sides

all fours
easy side plank
cat/cow
side plank second side
cat/cow
childs
vajrasana

demo with blocks

plank
dog
lounge
crescent moon
lounge
dog

second side

lounge
crescent moon
lounge
dog
uttanasana
roll up to standing

shoulder roll and shrugs
tadasana

1/4 sun salutes

1/2 sun salute
lounge
crescent moon
lounge

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

repeat pattern on the second side

malasana

release onto backs
bridge pose x2
abdominals
spinal twist
legs up the wall with bolster

savasana