Tuesday, June 17, 2014

Sequences for Immersion Weekend


Friday 20 June,  4:30pm advanced practice
Adho Mukha Virasana, Svanasana, and Uttanasana
Do this series all standing on L leg first, then R leg second:
 tadasana   /   vrksasana   /   *utthita hasta padangustha full pose.   /  vira III   /  urdhva prasarita ekapadasana   /  ardha chandrasana   /  Parsvakonasana   / Vimanasana / Parivrtta Trikonasana /  utthita hasta padasana to tadasana ready for next side

         
*Adho mukha vrksasana and variations.
Prasarita padottanasana with all sirsasana arm/hand variations/vrttis/turnings
*Pincha mayurasana and variations
*Sirsasana II
*Sirsasana I and leg variations as possible

Chair backbends
     Dwi Pada Viparita Dandasana
     Urdhva Dhanurasana
   
*Padmasana prep and full poses as far as possible
Twisting in padmasana/sukhasana
Simhasana in padmasana / baddha konasana
Adho mukha padmasana / sukhasana/baddha kona
*Matsyasana on blocks under chest, and flat working to open the anterior hips
Tolasana

Paschimottanasana
*Parivrtta paschimottanasana
Upavistha konasana
*Parivrtta upavistha konasana
Janu sirsasana
*Ardha baddha Padma paschimottanasana
Ardha matsyendrasana I
Ardha matsyendrasana II
*Parivrtta janu sirsasana
Paschimottanasana
*Parivrtta paschimottanasana
Paschimottanasana

Chatush padasana
Urdhva dhanurasana repeated

Halasana
Sarvangasana and variations as possible
Setu bandha sarvangasana

Savasana

Saturday Morning 21 June 9:30am-noon

Adho Mukha Virasana, Svanasana, and walk hands back to Uttanasana
Utt Hasta Padasana-Parsva Hasta Padasana
Virabhadrasana I straight legs; turn the hips forward fully
Parsvottanasana to Virabhadrasana I and back again
Virabhadrasana III
Urdhva prasarita ekapadasana,
Urdhva prasarita padasana 90 deg, transition to
Jathara parivartanasana legs bent, legs straight

Adho mukha vrksasana palm position changes
Prasarita padottanasana with sirsa arm variations
Sirsasana

Dwi Pada Viparita Dandasana
Urdhva Dhanurasana pushing up
          [pushing from floor for those who can]
   
Twisting in sukhasana
Supta sukhasana
Supta baddha konasana
Adho mukha padmasana / sukhasana/baddha kona
Matsyasana
Lolasana

Paschimottanasana
Parsva paschimottanasana, Introduction
Upavistha konasana
Parsva upavistha konasana
Janu sirsasana
Ardha baddha Padma paschimottanasana
Ardha matsyendrasana I
Paschimottanasana
Parivrtta Upavistha Konasana
Paschimottanasana

Chatush padasana
Sarvangasana

Savasana

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