Sweet Vinyasa Yoga, Monday @ 8:30am

17 Peeps

I started my cycle this morning which made me kind of spacey.  So spacey I forgot to record it.  Through the whole class I was a little uncertain and separate.  The talking points and instructions focused on grounding through awareness.

Opening
Sukhasana Foreword Fold and Chest Press

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Lunge
Dog
Lunge Other Side
Dog

Vinyasa 1
Plank
Sphinx
Rocket Cat
Plank
Dog


Uttanasana
Malasana

Roll up to Standing

Tadasana
LAM
Sun to Lunge

Sequence 1
Twisting LungeBlueprint Side Angle
Triangle
Lunge
Dog


Repeat Sequence 1 Other Side


Vinyasa 2
Plank
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog


Uttanasana
Malasana to Mouse Pose
Uttanasana
Roll up to Standing


Tadasana
VAM
Sun to
Sequence 2
Lunge
Hammock
Blueprint Side Angle
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog


Repeat Sequence 2 Other Side


Rounded Plank
Dog


Vinyasa 3
Rounded Plank to Cobra
Rocket Cat
Plank
Dog


Uttanasana
Bakasana
Roll up to Standing


Tadasana
RAM
Sun to
Sequence 3
Lunge
Blueprint Side Angle
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Lunge
3 Legged Dog
Dog


Repeat Vinyasa 3


Repeat Sequence 3 Other Side


Vinyasa 4
Rolling Plank to Updog
Downdog


Uttanasana
Roll up to Standing


Tadasana
YAM
Sun to
Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Half Moon Pose
Standing Splits
Pigeon
3 Legged Dog
Dog


Vinyasa 4


Repeat Sequence 4


Vinyasa 4


Childs Pose


Seated Spinal Twist to Cow Face
Repeat Other Side


Favorite Forward Fold


Savasana


Sit

SWG Saturday 10:45am

16 Peeps

6 Drop Ins

Similar as last week.

Toe Strap Work

Ankle Strap and Block Squeeze Play

Navel to Sacrum Play

Uttanasana

Roll up to Standing

Tadasana with Strap and Block

Shoulder Opening

Tadasana san Equipment

2 Rounds of Lunge Salutes and Hamstring Stretching

Wide Stance Pelvis Awareness

Wide Leg Forward Fold

Tadasana

Warrior 2 Dance Both Sides

Wide Leg Foreword Fold

Tadasana

Side Triangle Both Sides

Wide Leg Foreword Fold

Malasana

Uttanasana

Tadasana

Side Angle Pose Both Sides

Wide Leg Foreword Fold

Malasana

Uttanasana

Roll up

Tadasana

Little Tree Both Sides

Uttanasana

Big Tree Both Sides

Uttanasana

Malasana

transition to earth

Windshield Wiper

Bridge Pose x 2

Mini Abdominals

Spinal Twist both Sides

Knees to Chest

Savasana

SWG Saturday 10:45am

20 Peeps

5 Drop Ins

Big group with a lot of peeps I did not know.  So started slow and moved towards the 3 standing poses we have been working lately with the geeky details.  Tree Pose. 

Supine Hamstring Stretching with Strap

Bog Toes Strapped

Ankle Press and Block Squeeze

Belly Sacrum Understanding

Uttanasana

Roll up to Standing

Strapped and Bricked Tadasana with Shoulder Opening and Foreword Folding

Utkatasana

Tadasana

Remove Props

Tadasana

Wide Legged Stance with Pelvis Understanding and Tailbone Awareness

Foreword Fold

Roll up

Tadasana

Warrior 2 Dance Both Sides

Wide Legged Forward Fold

Tadasana

Side Triangle Both Sides

Wide Legged Forward Fold

Malasana

Uttanasana

Roll up to Standing

Tadasana

Side Angle Both Sides

Wide Leg Forward Fold

Malasana

Uttanasna

Roll up

Tadasana

little Tree Both Sides

Uttanasana

Tree both Sides

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge x 2

Abdominal

Spinal Twist

Savasana

SWG Sunday 10:00am

11 Peeps

3 Drop Ins

Played with very similar actions as in Soft Vinyasa but went through sequence more appropriate towards SWG.  Emphasis on the feet, leg lines and belly sacrum work towards standing postures.

Toe Stretching with strap work.

Ankle Strap

Thigh Block

Belly Sacrum Play

Uttanasana

Sacrum Play

Roll up to Standing

Tadasana with Ankle and Brick Play

Tadasana

Ujayyi Pranayama

OM

2 Rounds Lunge Salutes

Wide Leg Stance with Pelvis Awareness

Warrior 2 Dance Both Sides

Wide Leg Forward Fold

Roll up

Tadasana

Side Triangle Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up to Standing

Side angle pose both sides

Wide Leg forward Fold

Squat

Uttanasana

Roll up to Standing

Little Tree Both Sides

Uttanasana

Tree Both Sides

Uttanasana

Malasana

Transition to Lying Down

knees to Chest

Bridge Pose x 2

Abdominals x 2

Easy Side Twist Both Sides

Knees to Chest

Rest

Savasana

SWG Sunday 10:00am

17 peeps

5 Drop Ins

I tried to teach class today.  Which is never a good start.  My ear hurts like crazy and I am focused on my own inner work.  And Tilak from ihanuman was there to practice and then interview me.  Oh well.  The work continues.  There was no real focus.  Bit of a hodge podge.  Play with opening the feet and using the belly in standing poses.  I am hedging towards a will and foot connection.

Sit

Sukhasana

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Cow a few rounds

Childs Pose

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Foot Work on Bricks

Top of Foot Stretch at Wall

Tadasana

2 Rounds of Lunge Salutes

Wide Leg Stance

Pelvis Awareness

Warrior 2 Dance

Warrior 2 to Lunge

Uttanasana

(Repeat Other Side)

Side Triangle to Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up to Standing

Sun to Lunge

Side Angle Blueprint

Side Triangle

Side Angle Pose

Uttanasana

Roll up to Standing

(Repeat Other Side)

Tadasana

Uttanasana

Squat

Transition onto Backs

Knees to chest

Windshield Wiper

Bridge Pose x 2

Abdominals

Twists

Knees to Chest

Savasana

SWG Sunday 10:00am

17 peeps

Regulars. Sweet Vibe. Focused on Standing Postures and Breath. Opening towards Revolving Head to Knee Pose. Bridge Pose to Counter.

Extended Hand to Big Toe Pose at Wall.

Transition to Standing.

Wall Work
Set 1
Splat
Right Angle
Uttanasana

Set 2
Shoulder Opener @ Wall Both Sides
Splat
Right Angle
Uttanasana

Set 3
Side Waist Opener @ Wall Both Sides
Splat
Right Angle
Uttanasana

Tadasana
Ujayyi Pranayama

Wide Leg Stance
Pelvis Rotation
Wide Leg Forward Fold
Roll up to Standing
Tadasana

Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Tadasana with Nostril and Feet Awareness

Tree Pose Both Sides

Uttanasana @ Wall

Revolving Head to Knee Pose Both Sides
Paschimotanasana @ Wall

Bridge Pose with Blanket and Brick Sequence

Knees to Chest
Easy Spinal Twist

Savasana

SWG Sunday 10:00am

16 Peeps
1 Drop In

Focus on the Opening the Feet and Tending towards the Subtle energies

Opening
Supine @ Wall
Hamstring Stretching

Transition to Standing
Tadasana

Opening Bottoms of Feet on Bricks
Top of Foot Stretch @ Wall
Forward Fold @ Wall
Tadasana

Nostril Breath, Nadi and Foot Exploration

Wide Leg Forward Fold

Warrior 2 Both Sides
Wide Leg Forward Fold
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Squat
Uttanasna
Tadasana

Little Tree Both Sides
Tree Both Sides

Forward Fold

Transition to Earth
Seated Spinal Twist with extended Leg pressing against wall
Both Sides

Bridge Pose with Toes at Wall
Release Legs up Wall
Repeat Bridge and Leg Release

Eye of the Needle at Wall

Easy Spinal Twist Play
Knees to Chest

Savasana

SWG Saturday 10:45am

14 Peeps
1 Drop In

Opening
Supine over a Bolster
Breath Attention

Transition to Supine with Feet at Wall
Hamstring Stretching with Strap

Transition All Fours
Cat/Cow
Childs
Dog Pose at Wall x 2

Uttanasana at Wall
Roll up to Standing

Side Stretching at Wall x 2
Splat Pose

Uttanasana at Wall

Warrior 2 Dance Both Sides
Wide Legged Forward Fold
Roll up to Standing
Tadasana

Side Triangle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Side Angle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Transition to Floor on Backs
Windshield Wiper
Bridge Pose x 2

Abdominals
Spinal Twisting

Savasana

SWG Saturday 10:45am

18 Peeps or So

a Few drop ins

I am writing this from memory so i might not be exactly on.  We have been working standing poses against the wall.  Played with coordinating a bit and doing away from the wall.  Peak is Parsva Konasana, aka Side Angle Pose.

Supine Hamstring Stretching against the Wall with Strap

Transition All Fours

Cat/Cow

Childs Pose

Wall Dog x 2

(with childs pose in between)

Walk feet to hands for Uttanasana

walk towards wall and press back into wall

Roll up to standing

Rock around the Clock Shoulder Opener against Wall

Splat

Right Angle

Uttanasana

2 Rounds Lunge Salutes

Wide Legged Forward Fold with Pelvis Awareness

Warrior 2 to Lunge to Uttanasna, roll up to Standing

Repeat Other Side

Tadasana

Side triangle Both Sides

Tadasana

Warrior 2 to Side Angle Pose to Lunge to Uttanasna to Standing Both Sides

Tadasana

Squat

Transition to Earth

Windshield Wiper

Bridge Pose Active

Bridge Pose with Brick

Abdominal Release

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

19 Peeps
Took advantage of more intimate "regular" group.
Mapping of the major currents in standing poses towards Tree

Supine Extended Hand to Big Toe Pose Stretch at Wall
Cat Cow
Childs

Easy Side Plank Both Sides
Childs

Wall Dog x 2

Uttanasana
Roll up to Standing

Shoulder Side Stretch @ Wall Both Sides 2x
Uttanasana at Wall in between

Wide Legged Pelvis Understanding and Forward Fold

Side Triangle Pose Both Sides @ Wall
Warrior 2 Dance to Warrior 2 Both Sides @ Wall
Side Angle Pose @ Wall Both Sides
(forward folding and tadasana between)

Little Tree Both Sides
Tree Both Sides

Transition to Earth
Windshield Wiper
Bridge x 2
Bridge with Brick
Abdominals
Easy Spinal Twist

Savasana

SWG Saturday 10:45am

16 peeps
Emphasis on the alignment and breathing channels of tadasana in the standing poses. I shared that
Opening
Supine Hamstring Opener with Feet at Wall (a, b and c)

Transition to All fours facing the Walls
Cat/Dog
Childs

2 Rounds of Wall Dog

Uttanasana
Roll up to Standing

Side Stretching at the Wall x2

Tadasana

Wide Stance Pelvis Awareness
Wide Stance Forward Fold

Side Triangle Off the Wall Both Sides
Wide Stance Forward Fold

Tadasana

Warrior 2 Off the Wall Both Sides
Wide Stance Forward Fold

Tadasana

Side Angle Pose off the Wall
Wide Stance Forward Fold

Tadasana
Uttanasana
Malasana

Transition to Earth

Windshield Wiper
Bridge Pose
Cosmic Rest Pose
Bridge Pose with Brick
Cosmic Rest Pose

Knees to Chest
Easy Spinal Twist

Savasana

SWG Saturday 10:45am

15 Peeps

Several Newbies

I am writing this from memory, so the detail is sparse.  We used the wall a lot this class.

Extended Hand to Bog Toe Pose at the Wall with Strap

Transition to Standing.

Tadasana

Ujayyi Pranayama

1/4 Suns

2 Rounds Lunge Salutes

Pelvis Awareness

Warrior 2 Dance @ Wall Both Sides

Uttanasana

Tadasana

Warrior 2 Dance @ Wall Both Sides with Hold

Uttanasana

Tadasana

Side Triangle Pose @ Wall Both Sides

Uttanasana

Tadasana

Uttanasana

Squat

Roll onto Backs

Bridge Pose x 2

Eye of the Needle Play

Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

19 Peeps

The urge to sit is so strong it pulls everyone in like a black hole. There is barely Patience for announcements.

Latest Sequence. Feels like I have checked in and it's ready to be riffed off of again.

Sit.

Sacrum Play
Cross Legged Forward Fold
Side Bend.
Switch Legs and Repeat Other Side.

Transition All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with Wise Guy
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Lunge
Rolling Lopsided Exploring Lunge
Isometric Lunge
Hamstring Stretch with Anatomy and Rotation Exploration
Lunge

Repeat Vinyasa 1
After Rocket Cat
Prayer Dolphin Plank
Prayer Sphinx
Rocket Cat
Plank
Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation and Wise Guy

Tadasana
Ujayyi Pranayama

YAM HAM OM

Lunge Pattern 2
Sun to
Lunge
Warrior 1 Dance to Warrior 1
Twisting Lunge
Hammock Pose
Warrior 2 Dance to Warrior 2
Lunge

Repeat Vinaysa 2

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Repeat Lunge Pattern 2 Other Side
Vinaysa 3
Dog
Roll into Updog
Roll back Down Dog

Side Plank Sequence
Plank
Side Plank
Plank
Dog
Up dog
Down Dog
Plank
Side Plank Other Side
Plank
Dog
Up dog
Dog

Uttanasana
Roll up to Standing
Tadasana

Inverted Sirsasana Alignment

Sun to
Dog
(optional updog)
Childs

Sirsasana Prep

5 minutes open class with various sirsasana play

Childs Pose

Half Lord of Fishes
Cow Face Pose
(Switch Legs Repeat Other Side)

Forward Fold of Choice

Savasana

Sit

Yoga Basics, 5:15pm Monday

11 Peeps

1 New

Cross Legged Sit

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Play

Tadasana with Palm Prana Ping Pong

Lunge Salute Pattern with Standing Poses 1

Sun to 

Lunge

Blueprint Side Angle Pose

Triangle Pose

Side Triangle

Lunge

Dog

Step Forward and Repeat Sequence Other Side.

Uttansana

Complete Sun to Standing

Tadasana

Lunge Salute Pattern with Standing Poses 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasna

Complete Sun to Standing

Tadasana

Uttanasaa

Squat

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Roll up to sitting

Baddha Konasana Play

Marichyasana 3 Variation Play

Easy Forward Fold

Seated Meditation

Savasana

SWG Sunday 10:00am

20 peeps

2 new Drop Ins

On Sundays we have been playing with linking the poses more.  Opening the front channels with Lunge Salutes, inner and outer leg lines with Warrior 2 Dance Sequence and then tasting lunge salute patterns to Standing poses.  All along tending to the alignment cues of Tadasana throughout.

Sit

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Down Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

OM

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Stretching

Tadasana

Warrior 2 Dance Sequence 1

Warrior 2 Dance Both Sides

PP variation

Roll up 

Tadasana

Tadasana with Palm Prana Ping Pong

Warrior 2 Dance Sequence 2

Warrior 2 Dance with Hold

Transition to Lunge

Uttanasana

Complete Sun to Standing

Repeat Warrior 2 Dance Sequence Other Side

Lunge Pattern to Triangle

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Downward Facing Dog

Lunge with Same Leg

Uttanasana

Complete Sun to Standing

Repeat Lunge Pattern Other Side

Tadasana

Little Tree Both Sides

Uttanasana

Big Tree Both Sides

Tadasana

Uttanasana

Malasana

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist Both Sides

Knees to Chest or Happy Baby

Constructive Rest Pose

Savasana

Sit

Yoga Basics 5:15pm Wednesday

13 Peeps

The usual regulars.

Supine Heart Opener Over Bolster

Attention to Breath @ Heart Center, Solar Plexus and Sacral Chakra

Transition to Side and Sitting

Easy Sukhasana

Sacrum Play

(Introduced concept of keeping essence of tailbone under as pelvis draws forward...)

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Release Legs

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Breathing

Yam

Ham

OM

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana

Warrior 2 Dance  Sequence

Warrior 2 Dance

PP Variation

Roll up

Tadsasana

Hand Prana Ping Pong

Repeat Warrior 2 Dance Sequence with Longer Hold

Tadasana

Tree Pose

(3 Options of Little Tree, Foot on Shin or Thigh or Standing on Block)

Tadasana

Uttanasna

Down Dog

Toe Torture

Side Plank Variation 

Childs

Repeat Side Plank Variation Other Side

Childs

Transition onto Backs

Windshield Wiper Play

Bridge x 2

Knees to Chest

Easy Spinal Twist

Knees to Chest/Happy Baby

Savasana

Sit

SWG Sunday 10:00am

18 Peeps

1 Drop in, Pregnant

Familiar sequence but with more emphasis on catching the current.

When appropriate I like to start to introduce more "flow" to the SWG group.

Latest Opening

Cross Legged Sit

Sacrum Play

Forward Fold

Side bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Pranayama

3 Rounds OM

1/4 Salutes

2 Rounds Easy Lunge Salute Pattern

Standing Poses

Warrior Dance Sequence

Tadasana

Warrior Dance to Lunge Sequence

Lunge Pattern with 

Lunge

Side Angle Prep

Triangle

Side Triangle

Lunge

Dog

Lunge

Uttanasana

Tadasana

Repeat Lunge Pattern Other Side

Tadasana

Little Tree

Tree

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Abdominals

Easy Spinal Twist

Knees to Chest

Savasana

SWG Sunday 10:00am

14 Peeps

8 Drop Ins

It's a funny thing when the group that shows up for class is COMPLETELY new and different. It's such a great opportunity to learn if you can actually teach as your reliance on familiar communication patterns is not available. 

Opening

Cross Legged Seat

Sacrum Attention

Easy Forward Fold

Easy Side Bend

Switch Legs and Repeat Other Side

Slumpy Danasana

Chest Press Dandasana

Transition to all Fours

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Shrugs

Uddiyana Bandha Play

Arm Prana

Heart Prana

Heart Hand Extension and Prana Awareness

Tadasana

Ujayyi Pranyama

1/4 Salutes

Easy Lunge Salute Pattern 

(One round with just lunges then 2 rounds with lunge/dog/lunge)

Warrior 2 Dance

PP Variation

Tadasana

Warrior 2 Dance with Lunge

Lunge Salute Pattern to:

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Dog

Lunge to Step Forward

Uttanasana

Complete Sun to Tadasana

Repeat Other Side

Uttanasana

Squat

Transition onto backs

Bridge Pose x3

Eye of the Needle Sequence

Easy Spinal Twist

Happy Baby

Savasana

Yoga Basics, 5:15pm Wednesday

6 peeps

translated this morning's class into a basics thing.

Anatomy Lesson
Seated Straight Leg Sacrum Play and Understanding

Easy Cross Legged Seat
Easy Side Bend
(Both Sides)

Transition to Knees and Forearms
Cat and Dog with Leg Squeezing and Opening Play

Childs Pose
All Fours
Plank
Dog

Uttanasana with Sacrum Play
Roll to Tadasana

Uddiyana Bandha Play with Sacrum Play
Tadasana
Ujayyi Breath

1/4 Sun Salutes

Warrior 2 Dance Both Sides
PP Variation
Tadasana

Warrior 2 Dance
Crescent Moon
Side Angle Blueprint
Triangle
Side Triangle
Tadasana

Repeat other Side

Balance on the Block
Tree Pose on the Block


Uttanasana
Squat
Janu Sirsasana Play
Baddha Konasana

Butterfly Bridge
Bridge x 2 (with Strap around thighs)

Supta Padangusthasana a,b, and c

Savasana

Yoga Basics 5:15pm Wednesday

10 Peeps

Theme: Emphasis on finding the subtle lines of energy of the pose.  Using Feet and Neck Awareness.  I have the most fun playing with teaching the subtle lines to new yoga peeps. Putting the anatomical alignment in its place from day 1.  

Calf Torture 

Down Dog

Arch Torture

Toe Torture Sequence

Plank

Dog Play

Uttanasana

Roll up Tadasana

Shoulder Shrugs

Tadasana

Ujjayi Pranayama

2 Rounds Easy Lunge Salutes (san Vinyasa)

Tadasana

Palm Prana Awareness

Standing Pose Pattern 1

Sun to Lunge

Blue Print Side Angle Pose

Triangle

Open Triangle

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasana

Complete Sun to Tadasana

Standing Pose Pattern 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasana

Complete Sun to Tadasana

Nadi Nasal Breath Awareness

Little Tree

Tree Pose

Uttansana

Squat

Transition onto Backs

Windshield Wiper

Easy Bridge

Bridge

Knees to Chest

Roll up to Sitting

Janu Sirsasana Prep with Block

Marichiyasana 3

Table Top

(Repeat Other Side, but on second side, do Purvottanasana)

Baddha Konasana with heal pressure

Easy Soft Paschimottansana

Quiet Sit

Savasana