Here's the sequence for Friday

Anne will lead this Friday.   No  practice  next week because of  Joan White.  Devon will lead Nov  14.

This one is based on a  Patricia Walden sequence  with a little padmasana work added in for Susan. 

Calf, foot and ankle mashing

AMS

BK  on bolster with sticky roll

UVK  going forward

Padmasana  prep at  wall, then padmasana

AMS

PW sequence starts here.  The bolded  stuff  Anne  added in

Adho Mukha virasana

Adho Mukha Svanasana

AMS  (Hands on bricks  move chest in)

Uttanasana

Paryankasana

·      With two bricks one under each shoulder blade

·      Belt on the upper arms

With  one brick and   belt under , 

AMS

Gomukasana prep and arm circles with strap.

Parsvottanasana – did not go forward

·      Arms up in baddiguyliasana

Adho Mukha Svanasana

·      Moved the shoulders forward to get the dorsal spine in

·      Keep it in as you come back in to AMS

Parsvottanasana

·      gomakasana arms and go forward

AMVrk

PM  prep on chair with the various hand positions

PM 

sirasana

·      Parivrtta ekapada

Work on  bent leg approach and  also from Parsva

Urdhva Mukha Svanasana

With two bricks

Second time knees to the floor to open the chest more….

The back was not moving in enough so she had us get chairs

Paryankasana on a chair

·      Sit in virasana

·      Shoulder blades on the front edge of the chair

·      Extend the arms through the top bar

Kapotasana prep over the folded chair

Ustransana

·      Front thighs on the front edge of the chair

·      Holding the seat and pulling the chair in toward me

·      Three regular

Dhanurasana

·      We worked on the different positions of the toes and heels

·      Toes up

·      Heels up and toes slightly down

·      Heels up and toes really pulled down

·      You can feel a difference in the hamstrings

Parsva  D

Urdhva Dhanurasana

Knees to the wall working on the legs

Then from head on the floor lifting the toes up to open the chest more

Dwi Pada viparita dandasana

Worked with head support – blanket then a soft brick then a hard brick

Block between wrists and lift head up

Feet at the wall to straighten the legs

Eke pada with the feet at the wall

kapotasana  work

EPraj  1

Eka pada rajakapotasana II

Back shin on the wall

Utt  buttocks at wall

Parsva Utt

Chair supported Halasana

And more  sarvangasana

Then savasana with calves on the seat of the chair