here's the sequence from Friday

Here's the sequence Devon did last friday.

AMS

                 

Samasthiti

[edit: inversions at the beginning, making sure to use the legs thoroughly and keeping the actions “sharp’. 

AMvrks

Pincha Mayura

Sirsasana

                  Sirsasana variations at will]

Parsvottanasana

Vrksasana at wall

                 

 Trikonasana, R foot to wall flat on floor (for proprioception)

                 

Vrksa again to see what changed.

Parsvakonasana  R foot on chair braced at wall         

R big toe, inner knee and groin in one line.

Parsvakona R foot on block braced at wall. [hand can be on inner ankle or outer or shift from one to other]

Parsvakona R foot up wall, 90 deg angle femur to tibia, foot vertical, L leg at angle not vertical.

Vrksasana again

Just to see what was happening.

Ardha baddha padmottana upright only

Utt. Parsva hasta padangustha from vrksasana catch big toe

Ardha baddha padmotta again

Supta padangusthasana I

SPG II

SPG III

Don’t lift the head

Garudasana

[Alternate for hip and knee folks: utkatasana]

Paschimottanasana

Janu sirsasana,

Paschimottana

Ardha baddha Padma paschimottana

Siddhasana

Begin in upavistha,

Baddha konasana

[Note why siddhasana is on the Intro curriculum and not baddha kona: more difficult on hips; more difficult to get spine upright; more stretch on the inner thighs and groins because of foot position.]

Padmasana drill

Matsyasana to open the lungs

[edit: finishing sequence:

sarvangasana

halasana

variations at will] 

Paschimottana

Savasana