Backbends at 4:30

 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.