super hot day. folks showed up straight from work- feeling tired, frazzled, and running late. we took it slow and mellow this evening, opening with a restorative heart opener and closing with a long, sweet savasana.
restorative heart opener over bolster
4 part breath awareness
talk on diaphragmatic breathing and PSNS
emphasis on the exhalation
side lying rest pose
release onto back
arm stretches with the breath
windshield wipers
supine bk with arms overhead (belly breathing)
tailbone awareness: arching and curling
shimmy x2
pause and notice how you feel
apanasana (knee into chest)
hamstring stretch with strap: hip opener, twist, abs
repeat pattern on the second side
sukasana
tailbone awareness: arching and curling
forward fold
side bend
repeat pattern on the second side
all fours
side plank
arching and curling aka cat/cow
side plank (second side)
childs
uttanasana
roll up to standing
shoulder opening sequence:
rolls
shrugs
heart/arm/hand press
tadasana
1/4 sun salutations x6
warrior 2
dance and hold
wide leg forward fold
repeat pattern on second side
tadasana
tree pose
malasana
seated baddha konasana
release onto back
knees into chest and rock
bridge pose x2
windshield wipers
spinal twist
savasana
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