Yoga for Stress Reduction: Week 4

tonight was our last class in the four week course on Yoga for Stress Reduction.
The talking points were on the PSNS and Sutra 1.2- Yoga Chita Vritti Nirodaha

opening: restorative heart opener over bolster with blanket support

pranayama practice
4 part breath awareness
diaphragmatic breathing
sutra 1.34- emphasis on the exhalation

release onto back
easy windshield wipers (knees side to side)
tailbone awareness: arching and curling
shimmy x2
pause and notice how you feel
talk on the parasympathetic nervous system (PSNS)

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

sukasana
forward fold
side bend
repeat sequence on the second side

all fours
cat/cow
childs
easy side plank
cat/cow
easy side plank (second side)
childs
uttanasana
roll up to standing

shoulder rolls and shrugs

at the wall:
right angle
shoulder opening- right side
right angle
shoulder opening- left side
right angle
uttanasana
roll up to standing

tadasana

1/4 sun salutations x6

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

repeat sequence on the second side

warrior 2 stance
dance and hold

both sides

wide leg forward fold
toe-heel feet
roll up to standing

tadasana

to the earth
knees into chest and rock

hip rotation- internal vs external
eye of the needle
twist
repeat sequence on second side

bridge pose x2
windshield wipers

savasana