There is practice this week at 4:30

Hi  All,

There is practice this week.  Susan and Paul have been requesting some padmasana work.  This  sequence is one we did with John Schumacher in  Dallas and it helped me  get into padmasana after a long stint of  it not  coming well.

Friday  Schumacher.

Supta Tadasana

Supta I   really long  hold  90   external rotation to  get length in side body then  rotate inner  knee to make even,   hamstring  down toward sitting bone, don’t lift buttock bone  off the floor. 

Bring leg in  lift  up  (Strong work in down leg the whole time)

Supta  Tadasana  between  sides.

Supta     3     bring  leg to parallel to chest then hook   head in shoulder.  (Not  three separate poses in  in LOY but a continuation of I). 

Supta  2   keep foot  parallel

UVK

BK

Dandasana

JS 

Ardha Baddha padma paschimottasana

MM

Paschimottansana

Padmasana

Matsyenasana flat with  no  hands work on bringing foot  in  bring foot  way over to  other side of thigh  without  lifting    then lift both legs up

AMS
AMVrk

PM

Sirsasana    work on  eka pada variations also

Urdhva  padmasana in sirsanana

Sarvangasana  eka padas

Urdhva padmasana in  sarvangasana

Pindasana

Savasana  / setu bandha  on set up.