Tuesday, June 24, 2014

Here's the sequence for friday's practice


27 June
(timing 1-3 min/side, depending on pose)

Amvira. Amsvana. Amuttana. UM uttana. Tadasana. 

An effort at staying cool no matter what:
Uttana
Paschima namaskarasana, in utthita padasana
Paschima namaskara in prasarita padottanasana as far as possible
Parsvottanasana, arms down, arms forward
Gomukhasana  in parsvottanasana: R leg fwd, R elbow up; Then L/L; R/L; L/R.

Adho mukha svanasana
Adho mukha vrksasana and variations
Pincha mayurasana and variations
Salamba sirsasana I and II and other variations, as possible

Ustrasana, support as needed.
          Learn to hover in the coiled backbend position without taking support of hands; stay
cool.
Dwi Pada Viparita Dandasana on chair, first high up, then head on floor holding legs or sirsa
I hands.
Urdhva dhanurasana pushing up from the floor and holding 30 sec. to a minute each time.
Staying cool.
Dwi pada viparita dandasana on floor, making sure throat is open and shoulders lifted when
head is down.  On elevation under feet, or not.
Free practice walking down the wall to U. dhanurasana staying cool.
          Walking back up again to U. hastasana staying cool.
Maybe other backbend things, but staying cool somehow throughout.

Adho mukha svanasana torso w/ prasarita padottanasana legs .
Parsva uttanasana.
Bharadvajasana I
Bharadvajasana II or repeat BI
Marichyasana I
Ardha Matsyendrasana II
[Or some other twist or forward bend to your liking

Halasana, shoulders supported on bolster, legs stretching
Sarvangasana with variations including urdhva padmasana / pindasana as possible
Setu bandha sarvangasana dropping over and jumping up again

Savasana


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