Yoga Basics, 5:15pm Monday

5 Peeps

Regulars

Supported Heart Opener over Bolster

Guided Relaxation

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Open Palm Prana Awareness

Transition All Fours

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Vajrasana and Watch

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

1/2 Suns

2 Rounds Easy Lunge Salutes

Transition to Wall

Triangle at Wall (both sides)

Uttanasana at Wall

Half Moon Pose at Wall (both sides)

Uttanasana at Wall

Legs up the Wall (Wide)

Seated Ajna Root Meditation

Savasana

Wall Dog and Wall Lunge

Half Wall Dog
Step 1: Stand near wall and align hands with hips.

Step 2: Walk feet back, lining shoulders up with wrists and heals with hips. Bend the knees to allow tailbone to lift.

Step 3: Press into hands, reach back through sit bones to lengthen the back. Allow legs to straighten as hamstrings allow.

Step 4: To release, step back to wall




Wall Lunge
Step 1: Spread toes up wall so that the ball of the foot rests between the wall and the floor. If too painful, simply place foot near wall.

Step 2: Step opposite foot back and wiggle it back until appropriate distance for your thighs and groin. Play with tail bone, understanding that tucking it under increases the stretch in the thigh and lifting it up increases the compression in the low back.

Step 3: Press into the wall with fingers and lift the heart. With the tailbone tucked under, reach through back heal and slowly bend the front knee. Breathe and hold for 5 to 10 breaths.

Step 4: To Release, straighten front leg, release toes from wall and step forward. Repeat other side. Transition to Half Wall Dog and maybe Half Wall Dog One Leg Lift.