Friday Practice Sequence. Devon leading

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.

Trikonasana:

Trikona again:

Parsvakona

Parivrtta trikonasana by stages:

Parsvottana first, by itself.

Parivrtta Trikonasana from parsvottana,

Parivrtta trikonasana:

Adho mukha svana:

Parsvakonasana again

Chair work on hips and legs of Vira I

Parivrtta parsvakonasana on chair turning toward chair back.

Adho mukha svana

Sirsasana

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

Bharadvajasana I, repeated with variations.

Bharadvajasana II

Dandasana on three blankets.

Janu sirsa with maha mudra foot.

Janu sirsa variation.

Repeated twice, on and off the blankets.

Dandasana

Upavistha konasana

Parsva upavistha konasana

Parivrtta upavistha konasana

Sarvangasana on fairly high support.  No belts.

Sarvangasana

Vrksasana R leg in sarvangasana:

Sarvangasana for a minute or three between sides.

Eka pada sarvangasana:

Padmasana variations as possible

Niralamba variations as possible

Savasana.