Yoga Basics, Monday at 5:15

heart opener over 2 blocks

remove blocks and release onto back
knees into chest and rock
windshield wipers
supta baddha konasana

hip rotation- internal vs external
hip opening spinal twist
repeat pattern on the second side

sukasana
forward fold
side bend
repeat pattern on the second side

all fours
cat/cow
childs
plank
dog
plank
childs

sphinx
reverse windshield wipers
childs
plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
internal vs external rotation
shoulder opening with strap

tadasana

1/4 sun salutations

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

tadasana

repeat sequence on the second side

lounge salute 2
1/2 sun
lounge with 2 blocks
warrior 1 with arm variations
lounge

vinyasa
dog
plank
lower to belly
sphinx
reverse windshield wipers
childs
plank
dog
uttanasana
roll to standing

releat lounge salute 2 and vinyasa on the second side

vajrasana

release onto backs
knees into chest

hamstring stretch with strap: hip opening, twist, abs
repeat pattern on second side

spinal twist

savasana