Sequence for Friday January 16

Hi Everyone, We'll do another sequence involving kapotasana this week. Next week will be forward bending. We'll alternate forward bends and backward bends to compliment the Anusara advanced group practice on Thursdays since there's a good bit of overlap in attendees. So when it is forwarding on Thursdays, we'll backward bend on Friday.

• ukasana
• Adho Mukha Svanasana
• Uttanasansa
• Adho Mukha Svanasana
• Uttanasansa ~ Feet together
• Supta Padagustasana I x 2
• Supta Padagustasana II
• Supta Tadasana
• Eka Pada Jathata Parivartanasana
• Gomukhasana Arms x 2
• Sirsasana
• Parsva Sirsasana ~ Attention to inner knee bank
• Eka Pada Sirsasana
• Parivrttaikapada Sirasasana ~ Turn from lumbar spine
• Adho Mukha Vrkasana
Uttanasana
• Bhujangasana x 2
• Bhekasana:
o Prone Svanasana x 4 ~ (getting clarificiation on what this is)
• Salabhasana x 3
• Urdhva Mukha Svanasana x 1
Dhanurasana x 2
• Ustrasana
• With Chair facing wall a few feet away ~ Blanket in between chair and wall x 2
• Chair with back to the wall x 4
• Urdhva Dhanurasana x 2
• Urdhva Dhanurasana x 15 (for real!!)
• Prep for Kapotasana (on Chair) x 3
• Kapotasana x 5
• Prasarita Padottanasana
• Adho Mukha Svanasana
• Adho Mukha Virasana
• ½ Halasana with chair
• Savasana with legs on chair

Several people have asked what is an appropriate donation for the practice. I suggest $10. The money goes to Devon to defray the cost of the studio rental.