Here's the sequence for Friday

-->

Remember  that  the Teacher's Practice is moving to  6:00 pm on Wednesdays after  Devon's  hard work Class.

Advanced Practice is still happening at  4:30-6:30.

Devon's leading this week. 

Sequence Friday 16 January 2015

(emphasizing forward bends and twists a little)

Adho mukha virasana – svanasana - uttanasana

All connected, lift L leg first, then R:

Tadasana  -  urdhva hasta  -  utthita hasta padangusthasana forward  -  virabhadrasana III  -  ardha chandrasana -  parsvottanasana – parivrtta trikonasana – parsvottana - urdhva prasarita ekapadasana  --  Tadasana   

Repeat or elaborate, adding standing poses where logical

Padangusthasana

Padahastasana

Full uttanasana

Vrksasana

Utt parsva hasta padangusthasana

Ardha baddha Padma upright, catching toe as possible, then full FB

Uttanasana

Parivrtta parsvakonasana

Adho mukha vrksasana, variations

Pincha mayurasana , variations

Salamba sirsasana, variations

       Baddha kona, eka pada, parsva eka pada, parivrtta ekapada

Dwi pada viparita to open the ribs and shoulders

Bharadvajasana I and II

Ardha matsyendrasana I, pausing at all landmarks

Triang mukhaikapada Paschimottanasana

Krounchasana

Upavistha konasana center, and Parsva UK to R and L

Padmasana prep, heading toward

Marichyasana II as far as possible

Paschimottanasana

Kurmasana using chair or floor

Marichyasana III, start shallow, repeat to go deeper.

Paschimottanasana

Adho mukha vrksasana

Chatush padasana slowly

Sarvangasana , variations

Whatever time allows, but emphasize the “parsvas”, p.ekapada, p. hala, p. karna pidasana, p. padmasana, p. pindasana, and as possible, parsva sarvangasana.  Side stretches.

Supported savasana