Yoga Basics, Monday at 5:15

supta baddha konasana over a bolster with support

release onto back
windshield wipers
pelvic rocking
shimmy x2
knees into chest

sukasana
tailbone awareness: arching and curling
forward fold
side bend stretch

repeat sequence on side 2

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

shoulder rolls and shrugs

at the wall:
splat
right angle pose aka wall dog
shoulder opening on the right
shoulder opening on the left
right angle pose aka wall dog
uttanasana
roll up to standing

tadasana

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

locust vinyasa:
dog
plank
lower to belly
locust
windshield wipers
all fours
plank
dog
uttanasana
roll up to standing

repeat sequence and vinyasa on side 2

tadasana

footwork
tree
malasana

pigeon
3 legged dog
pigeon (side 2)
3 legged dog

childs

transition onto back
knees into chest and rock

bridge pose
supported bridge with 2 blocks + folded blanket
viparta karani play

spinal twist

savasana