Here's an ambitious sequence from Devon. I imagine we'll cut out some of the forward bends at the end if we run short on time.
See ya'll at 4:30.
See ya'll at 4:30.
Jr. I / III sequence: partial syllabi, emphasizing
the BB parts.
dandasana –arms down and then urdhva hastasana
small
twists, fwd hand pulls twist, back hand supports uprightness and UPward lift.
Upavistha konasana –
arms down, then urdhva hastasana, then twists
baddha konasana arms down
parsvakonasana as hip opener
[trikonasana to] ardha
chandrasana
vira I
adho mukha svanasana
adho mukha vrksasana
palms outward, palms forward
19. adho mukha
vrksasana with palms back as in mayurasana, but apart and at a distance of one
and a half feet from the wall
20. pincha
mayurasana, palms downwards, then palms upward as far as possible
9. salamba sirsasana
II
salamba sirsasana I
10. parivrttaikapada sirsasana
bhekasana (Jr. I)
Paryankasana, with
block, then full pose (Jr. I)
dwi pada viparita
dandasana through
chair, fingers interlocked behind head on floor or on support if necessary (Jr.
I)
urdhva dhanurasana I through chair,, hands or feet on
floor or on blocks if needed. Push up
fully (Jr. I);
from 2 bolsters, hands and feet on floor (Jr. II)
24. urdhva dhanurasana I straight up from
the ground
25. dwi pada viparita dandasana without
chair:
first time,
with elbows supported against wall, and bent-legged feet on one-foot high
support if props are available (e.g. viparita karani box, sb bench that does
not skid)
second
time: away from wall with feet on floor,
bent knees
supta swastikasana
(Jr.I)
padmasana practice
matsyasana (Jr. II)
adho mukha svanasana resting from backbends
adho mukha virasana for resting the back
[prep: upright semi-twisting janu sirsasana, bent knee way
out]
3. parsva upavistha konasana (loy pl. 152)
5. parivrtta janu sirsasana
6. parivrtta
paschimottanasana
16. ardha
matsyendrasana I arm straight and gripping foot (Jr. I
2. ardha baddha Padma paschimottanasana classical
8. marichyasana II (loy, pl. 145-147)
7. akarna dhanurasana I and II ( loy, pl.
175)
22. kurmasana II arms extended backwards;
see loy pl 369-371
Halasana
Parsva Halasana (Jr. I)
Salamba sarvangasana
Sarvangasana II (Jr. I)
Ekapada sarvangasana
Parsvaikapada sarvangasana
12. urdhva padmasana in sarvangasana insofar
as possible (Sub: baddha kona)
13. pindasana in sarvangasana (if Padma in
sarvanga does not come in Int. Jr. III, then it should be learned for
assessment at Int. Sen. I, or Int. Sr. II at the latest.) (Sub: virasana pinda
in sarvanga)
14. setu bandha sarvangasana coming up two
feet to sarvangasana (Jr. I and III)
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