Friday Sequence and update on schedule

Hi All, 

There is  Practice this week.

No  Practice the  26th.  The Studio is  rented
Oct  3  Mary Scott will lead
Oct 10 No practice
Oct  17   Anne will lead
Oct 24  Devon will lead
Oct  31  Anne  will lead




This one is  courtesy of Randy   PW  Portland  2014  Day  3.

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Day 3

Eka Pada Sirsasana class

Parsarita Podottanasana

Regular hand position

Hold ankles to take the spine in

Uttanasana

Hold ankles to take the spine in more

Vrksasana

Worked on the standing leg and balancing the pelvis

Then taking the knee back while keeping the pelvis balanced

Ardha Chandrasana from Uttanasana x4

Came into Uttanasana and then one hand to the hip and lifted the leg and opened the pelvis

Squeeze the buttocks towards each other

Draw top leg little toe side of foot back towards you

Standing arm and leg firm

Uthitta Parsva Hasta Padangusthasana

All normal work

Squeeze the buttocks towards each other

Final hold outer edge of the foot and take it further back and higher

Ardha Chandrasana again

Uthitta Parsva Hasta Padangusthasana again

Parsarita Podottanasana

Reach the arms back through the legs

Also showed putting the stick between the knees but the studio did not have one the right size

Sirsasana

Parsva Eka Pada

Uttanasana

After Sirsasana helps to recover

Upavista konasana

Buddha konasana

Upavista/marichyasana X3

Each time twisting like marichyasana I and stepping the foot further away

Parivrtta Janu Sirsasana

Wide leg Paschimottanasana

Kurmasana

Supta Padangusthasana 3 to prepare for supta kurmasana

Kurmasana 2

Supta kurmasana

Malayasana

With a block behind the heels – hold with the hands and then push the block away to lengthen the arms

Supta Padangusthasana 3

Supta tadasana

Eka pada parvamuktasana and then sit up and pump knee back like akarna dhanurasana

Bujapidasana

Sit on the floor and bring foot to chest and then the for head

Akarna dhanurasana 2 with a marichyasana I twist bind the hands behind

Supta kurmasnaa

Eke Pada Sirsasana

Used the belt on the opposite shoulder to hold the foot

Purvottansana with motion

Padmasana - Matzeasana with knees on the bolster