Yoga Basics, Monday at 5:15

impressing the heart with 2 blocks
breath awareness with attention to the exhale
arm/shoulder opening x5

remove blocks
knees into chest and rock
tailbone awareness and pelvic rocking
internal vs external hip rotation
eye of the needle
release, pause, notice

repeat pattern on second side

rock up to a seat
sukasana
forward fold
side bend

repeat pattern on second side

all fours
cat/cow
childs
shoulder opening, side stretch (both sides)
plank
dog
uttanasana
roll up to standing

shoulder shrugs
uthitta tadasana
ujayyi breath

1/4 sun salutations x6

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

repeat pattern on second side

locust vinyasa:
dog
plank
lower
locust
childs
plank
dog
uttanasana
roll up to standing

triangle with block x2
wide leg forward fold

tadasana

1/2 sun salute
lounge
side angle prep
triangle
lounge
crescent moon with arms overhead
lounge
step forward
uttanasana
roll up to standing

repeat pattern on second side

locust vinyasa
rest in childs
vajrasana

transition to back
knees in to chest and rock
bridge pose x2
abdominal curl
spinal twist

heart opener over bolster
awareness on the heart center

savasana