Yoga Basics, Wednesday at 5:15

supported heart opener over a bolster
4 part breath awareness

release onto back
easy windshield wipers
supta bk with arms overhead
tailbone awareness:arching and curling
lulu shimmy x2

apanasana
hamstring stretch with strap: hip opener, twist, abs,
pause and notice
repeat sequence on the second side

all fours
cat/cow
childs
side plank variation
cat/cow
side plank variation (second side)
childs

plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs

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
roll up to standing

repeat pattern on the second side

warrior 2
dance and hold
wide leg forward fold
come up flat back

repeat w2 sequence on the second side

balance play
tree
malasana

seated baddha konasana

transition onto back
knees into chest and rock
eye of the needle toward hip-opening twist (both sides)
bridge pose x2
windshield wipers
spinal twist (both sides)

savasana