Yoga Basics, Wednesday at 5:15

heart opener over bolster

hip rotation- internal vs external
eye of the needle
hip opening twist

repeat sequence on the second side

tailbone awareness
arching and curling
block under sacrum
hamstring stretch with strap (with block under sacrum)

repeat on second side

windshield wipers

sukasana
forward fold
side bend

repeat on second side

all fours
plank
dog
plank
childs

demo

plank
dog
uttanasana
roll up to standing

shoulder rolls and shrugs
internal vs external rotation
block in between the thigh with arms overhead (with attention on wrapping the shoulder blades) x2

at the wall:
right angle
shoulder opening on the right side
right angle
shoulder opening on the left side
right angle
uttanasana
roll up to standing

tadasana

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

repeat sequence on the second side

demo

tadasana

lounge salute 2
1/2 sun
lounge with 2 blocks
warrior 1 with arms
lounge

vinyasa
dog
plank
lower to belly
locust with arms
windshield wipers
childs
plank
dog
uttanasana
roll up to standing

tadasana

repeat sequence 2 and vinyasa on the second side

vajrasana

release onto backs
knees into chest and rock

bridge pose x2
abdominal curls

spinal twist (both sides)

savasana with chair and bolster