Yoga Basics, Wednesday at 5:15

1:1

supported heart opener over bolster
breath awareness

windshield wipers

sukasana
forward fold
side bend

repeat sequence on the second side

all fours
cat/cow
childs
side plank variation (right side)
cat/cow
side plank variation (left side)
cat/cow
childs

plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
block in between thighs with arms overhead and fingers interlaced

at the wall:
right angle
demo
right angle
warrior 3 (right side)
warrior 1 variation
right angle
warrior 3 (left side)
warrior 1 variation
right angle
uttanasana
roll up to standing

tadasana

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

repeat sequence 1 on second side

tadasana

sequence 2
1/2 lounge salute
lounge
warrior 1
lounge
crescent moon with arms overhead
hamstring stretch
lounge
step forward
uttansana
roll to to standing

repeat sequence 2 on the second side

tadasana

sequence 3
warrior 1
warrior 3
lounge
step forward uttanasana
roll up to standing

repeat sequence 3 on the second side

malasana

release onto back
knees into chest and rock
windshield wipers

legs up the wall with bolster- hip opening sequence:
legs wide
eye of the needle (both sides)
baddha konasana with arms overhead

release onto back
spinal twist (both sides)

savasana
1 bolster + rolled blanket under knees
1 folded blanket under head