Yoga Basics, Monday 5:15

6 peeps

maybe my favorite class ever
so quiet, including me.
very internally focused group.
guides for me. wise guides.

3 hot days in a row.
today being a little muggy and oppressive (by ojai standards)

Opening
Legs up the Wall
(Block + Bolster Support Set Up with strapped legs)
Cooling breath for about 10 breaths
Relax 10 minutes

Slide from Wall and transition to Supported Baddha Konasana
(I learned this from Jason over his weekend workshop)

Virasasna on 2 blocks
Calf Thumbing.
Center Line.
Outside Line.
Inside Line.
Outside Line.

Go back to the most potent spot and relax thumbs and awareness to area.

Remove top block if comfortable.
Stretch Arms Over head
Seated Twist

Uttansana

Transition to Standing.

Focus
Ujayyi Breath Pranayama

Suns
1/4 Suns
Easy Lunge Salute Pattern

Tadasana
(awareness on the prana)


Sun to Childs
Transition to Belly

Main Event
Sphinx
Locust x 2
Rocket Cat
Plank
Dog
Childs


Sphinx with Bolster Support
Cobra with Bolster Support

Rocket Cat
Plank
Dog
Childs

1/2 Bow with Bolster
Dhanurasana with Bolster

(i learned this from jason 2 years ago)

Childs pose with Bolster
Supta Padangusthasana with strap

Neutral Hip or Constructive Rest pose
as Savasana