Here's the plan
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This sequence
is based on some Patricia Walden
work from Durango a couple years back. I added in some things in Bold that I
particularly need to work on.
Supta baddha
konasana
Horizontal boster,
block between feet and belt feet to
waist, rolled blanket for neck, can support outer hips and/or belt knees
AMS
Hands to wall
Then heels to wall
Be on median
line
Eka Pada AMS
Uttanasana
Median line of calf
Pillars of
inner/outer heels
Parsva utthita hasta
padangustasana
Foot on wall (closed
chain)
Then foot in space
Imagine raising thigh
w/o hand/belt
Utthita hasta
padangustasana (Work various stages of the pose
Intro II to Junior II)
Foot to wall
Closed chain
intelligizes the leg
Ardha
chandrasana
From concave
uttanasana
Foot off the wall,
chest to head, lower armpit away from thigh
Foot to wall
AMs
Three hands at Wall,
Three hands on blocks AMVira
to AMS
Shoulder work
Baddha anguliasana
(Show various approaches to pose)
AMS
AMVrk
PM
Sirsasana
Eka pada sirsasana
Parsva sirsasana
Parsva Eka pada
Uttanasana
Feet together
Utkatasana
Sankatasana
Marichiasana 1
Take bent leg in
w/thumbs behind knee
Turn, clasp, forward
bend
Eka hasta bhujasana
Dwi Hasta Bhujasana
Gomukasana legs
From kneeling, bend forward,
bring leg behind other knee, feet close as possible, toes point back
Ardha
matsyendrasana
(Can take bottom foot
to side or marichiasana 3 w/knee issues)
Standing shin
perpendicular to floor
Then
paschimottanasana action before going to final pose
Malasana
From UH
Mid tricep to mid
shin
Pasasana
Facing wall, use
hands to turn body
Spine upright, weight
on heels
Belt root of each
thigh
Reach around and hold
belt
Malasana
See what freedom has
come
Bakasana
Feet on a block,
easier to get mid-triceps to mid shin, close space between thighs and chest
(Feet and hands apart
if new at pose)
Then no block
Parsva bakasana
Block faces side,
hands to front
Inject knee into high
armpit/tricep
Buttocks directly
behind the sternum
Roll knee
Sternum, feet lifting
Wide leg
uttanasana
Bend knees and take
trunk progressively between legs, hands back, straighten legs
Titibasana
Eka pada bakasana 2
From bakasana, slowly
take foot forward, leg high on arm, arms as straight as possible
1/2 bakasana, 1/2 titibasana
(w/more time, go back
to malasana/pasasana)
Baddha konasana
Upavista
konasana
Sarvangasana
Eka Pada
Parsva Eka Pada
Halasana
Supta konasana
Parsva halasana
Halasana
Savasana