Yoga Basics, Monday at 5:15

watering the heart
1 rubber ball between shoulder blades/back of the heart
1 foam block under head (gradually move thru all 3 sides of block)
1 bolster + rolled blanket under knees

windshield wipers
supine baddha konasana
tailbone awareness: arch and curl
hamstring stretch with strap: hip opening, twist, abs
hip opening twist (both sides)

sukasana
forward fold
side bend

repeat on the second side

all fours
side plank variation
cat/cow
side plank (second side)
cat/cow
childs
shoulder opening (both sides)

all fours
plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
internal/external shoulder rotation
arms overhead with fingers interlaced
ujayyi breath

tadasana

lounge salute 1
1/2 sun
lounge
crescent moon
hamstring stretch (external/internal hip rotation)
lounge
step forward
uttanasana
roll up to standing

repeat sequence on side 2

tadasana

lounge salute 2
1/2 sun
side angle prep
triangle
side triangle
extended side angle
lounge

vinyasa
dog
plank
sphinx
windshield wipers
locust
childs
plank
dog
uttanasana
roll up to standing

repeat lounge salute 2 and vinyasa on second side

tadasana
tree pose x2
malasana
uttanasana

legs up wall (hip opening sequence) with bolster
legs wide
eye of the needle
baddha konasana
roll to side and transition out

bridge pose x2
windshield wipers
spinal twist (both sides)

savasana