sequences for this friday and next

Devon will lead practice the next two weeks. Sequences are based on her recent study with Manouso for his  60^th birth  day.

Here’s the sequence for  this week.

Adho mukha virasana

Chaturangasana, moving to

Head up AMS

Chaturangasana again

AMVrks,

 Two times

Pincha mayurasana same

First a drill Then do the pose.  Head up, looking toward the baseboard.

Sirsa with brick in anantasana, wide between hands

Sarvangasana prep on chair with 3 blankets,

Sarvangasana using chair

AMVira

Resting only

AMS walking hands back 3” at a time.  Go to

Malasana feet still apart. Head staying down the whole time

Belt/block alternating “simple uttanasana”

From right in this uttanasana, catch the big toes and do padangusthasana

Dandasana with bricks at knees / hands at sides of buttocks

Dandasana feet  and fingernails at wall, adjusting lumbars

Uttana with 2 blankets rolled into belly

Amvira with variations and different support

Parsva Upavistha Kona drill

Repeat 5 times

Janu sirsasana with variants.  Full pose repeated.

Parivrtta janu sirsa.  No blankets here.  Partner work

[paschimottanasana]

[chatush padasana prior to

[Sarvangasana and variations]

SAVASANA

Here’s the sequence for  next week

AMS

Prasarita padottanasana

Parsvottanasana hands on chair

Then on floor

Vira I toe to wall, hands to wall

Sirsasana I

Chair + sticky urdhva dhanura

Chair w/o sticky (so we can slip around) coiling over U.D.

Next round:  partner work assistance

Rolled blanket under tailbone

U.Dhanura on floor

Partner work: 

Ekapada U. dhanura on chair

Partner work

Ustrasana 4x using rules

Kapotasana on chair

Ekapada u dhanura/kapotasana foot under chair lift up

u. Dhanura on floor hands to wall

U. Dhanura on floor toes to wall

Dropover lines

Sarvangasana/viparita karani on chair

Done.