This one is based on a Patricia Walden sequence from the Abbey a few years back. We've done it in practice before. The bolded stuff are my own additions.
This is the last advanced practice I'll lead until July 31 when I'll be back with new PW insights to share.
AMV four
versions.
AMS
Wide leg utt
Virasana cycle
Paryankasana with
block, on elbows to head, on head urdhva d arms for more lift and spread, full
pose with support for elbows if don’t reach.
Virasana, arms in
baddangulisana behind reaching down then paschima namascarasana arms.
AMS
Padmasana Prep
Matysasana with brick and full pose
AMS classic.
Ardha Sirsasana,
working with head off the floor, eka pada
Sirsasana, Bk,
virasana, Add in Parsva and
beginning of parsvaikapada
Ams blocks tall at
wall heel of hand on edge of block fingers up wall, then palm at wall on block.
Amvrk, bring each leg
up and down.
Utt
Vira I, heel at wall,
then with hands toward wall.
Amvrk working on
bringing both legs up and down, work of down teaches up, buttocks moving
together.
PM at wall, then in
center balancing if possible.
Dwi pada, on chair
with blanket and block for shoulders horizontal and vertical, then with
vertical block for tailbone, then t shaped two blocks for shoulders and
tailbone.
UD on chair legs and
hands on floor bring weight into feet. Two or three times.
UD over back of chair
with blankets or bolsters, arms in Paryankasana and then hands to chair or legs
of chair. Second time move to kapotasana part of back.
Back at wall, urdhva
D with angular blocks at wall, on bolster and blanket. Bring forehead to wall,
several times.
Low blocks keep
forearm in contact,
Low block turn palms
out. Bring chin to the wall
No brick arms at
wall, block between feet, walk in with block.
UD middle of room
work on shoulder blade curl, coming to front of head, push up, don’t’ push
toward chest until you walk in and get tailbone as high as possible.
UD two blocks on feet
can walk in with arms.
Many drop backs.
Order of work in dropping back, hands to buttocks or backs of thighs, curl thoracic
then cervical, then bend knees, without collapsing heels, then take coccyx in,
then take the lumber spine in, then drop back.
Prasarita
paddottansana, concave then full
Bk on bolster Parsva BK
Bharadvajasana on two
blankets, even pelvis reversed cross of feet then regular cross of feet.
Sarvangasana, feet
apart to relax buttocks, upa vistha legs, Bk legs, then back straight, brief
Halasana.
SAVASANA, CHEST AND
HEAD ON sarvangasana support.
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