Friday, January 24, 2014

Advanced Practice sequence for this afternoon


Friday Practice sequence:

Adho mukha svanasana long holding
Supta virasana flat on floor or as flat as possible
Eka pada Supta virasana/ eka pada Supta padangusthasana I, III and II

Janu sirsasana, urdhva mukha
Dandasana: utthita, urdhva hasta, padangustha dandasana
Paripoorna Navasana from Dandasana 3 times
Ardha navasana from dandasana 3 times
Alternating paripoorna-ardha-poorna-ardna navasana 3 cycles
Urdhva mukha paschimottanasana
Vasisthasana prep and full pose 
Bakasana
Parsva bakasana

A M Vrksasana and variations
Salamba sirsasana and variations
Pincha Mayurasana and variations
            Sayanasana or other Throat/cervical extension work
Ustrasana
Vrschikasana preparation
            Eka pada vrschikasana
            Vrschikasana II at wall
Bhekasana, just to see if it’s any easier than usual
A M Svanasana cooling down
Bharadvajasana I
A M Virasana

Salamba sarvangasana
            Variations:  halasana, Sarvanga I, Sarvangasana II, ekapada, parsvaikapada, urdhva padma, pindasana, parsva pinda, parsva Padma in sarvanga/setu bandha, setu bandha dropover down and up.

Bharadvajasana II
Marichyasana I full pose
Marichyasana III full pose
Ardha matsyendrasana I full pose
Ardha matsyendrasana II, full pose
Paschimottanasana
Savasana

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