Help of Ojai, Level 2 class, Thursday at 11am

Heart opening with bolster
Attention to the breath and heart center

windshield wipers
transition onto back

legs up wall (90 degree angle)
hamstring stretch with strap
internal vs external rotation
eye of the needle (hip opener) at wall
hip opening twist

repeat pattern on second side

transition to sitting

widening the base
bound big toes with strap
spread toes wide
bound angles with strap
block in between the thighs

transition to standing

shoulder rolls and shrugs

tadasana with block in between thighs with arms overhead
ujayyi breath
mula bandha

1/4 sun salutations

1/2 lounge salutations x2
crescent moon x2

wide leg with chair
horse stance
warrior 2 (both sides x2)

balance and foot work
tree pose

tadasana

transition to earth

bridge pose x2
block under sacrum
option of viparita karani (legs up)

release

gentle spinal twist

savasana