Friday practice march 27, 2015
one of Manouso’s hip maintenance sequences involving forward bends; he also sets up some of the structures/actions leading toward uddhiyana bandha.
Parivrtta trikonasana by stages:
Parsvottana first, by itself.
Parivrtta Trikonasana from parsvottana,
Adho mukha svana:
Chair work on hips and legs of Vira I
Parivrtta parsvakonasana on chair turning toward chair back.
Adho mukha svana
Variations as possible; particularly ekapada and parsvaikapada, baddhakonasana.
Sukhasana, variations with the blankets to observe the pelvis.
[well padded platform, sitting on three blankets (high).]
Virasana on three blankets and off.
Baddha konasana on three blankets and off.
Dandasana on three blankets:
Bharadvajasana I and go to II (Padma leg) before twisting. On three blankets.
Bharadvajasana I, repeated with variations.
Dandasana on three blankets.
Janu sirsa with maha mudra foot.
Janu sirsa variation.
Repeated twice, on and off the blankets.
Parsva upavistha konasana
Parivrtta upavistha konasana
Sarvangasana on fairly high support. No belts.
Vrksasana R leg in sarvangasana:
Sarvangasana for a minute or three between sides.
Eka pada sarvangasana:
Padmasana variations as possible
Niralamba variations as possible