Anne is Leading Advanced Practice Friday 4:30-6:30

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