Yoga Basics, Monday at 5:15

heart opener over bolster
attention to breath and heart center

sukasana
forward fold
side bend stretch

repeat on second side

dandasana

virasana with 2 blocks
tailbone/pelvis awareness
shoulder opening
"hitch hiking dolphin" prep

dolphin plank
childs
dolphin dog x 2
childs

all fours
cat/cow
plank
dog
uttansana
roll up to standing

shoulder rolls and shrugs
heart to to hand press x2

tadasana
ujayyi breath

lounge salutes x2
crescent moon pose x2 with arms

chant YAM

lounge salute
side angle prep
extended side angle pose
warrior 2
dance and hold x5
lounge
crescent moon
lounge
uttanasana
roll up to standing

repeat pattern on second side

locust vinyasa
rest in childs

transition to backs

hamstring sequence with strap:
bend and straighten
hip opening
outer hamstring
twist
abdominals

pause and notice

repeat pattern on second side

bridge pose
windshield wipers
abdominals

spinal twist

savasana