Devon is Leading Advanced Practice Friday

Sequence based on work with Gabriella from an Austin workshop in 2004

Ams with head on a block to keep the arms lifted, middle back extended

Adho mukha Vrksasana

Vinyasa:

Standing on right leg first

Tadasana

Urdhva hasta

a. chandra on r. side

vira III

Urdhva prasarita ekapadasana

Vrksasana

Utthita hasta padangustha I

Ardha baddha paddmottanasana

Uttanasana

u. hasta

repeat on l. side then again

next time, when you come out of ardha baddha padmottanasana, go immediately to Parivrtta Trikonasana

[You can add other poses as you wish.  This is a sequence to strengthen the legs.

Supta virasana

Pincha mayurasana

Salamba sirsasana and variations as needed

Parsvakonasana

Parsvottanasana into Parivrtta Trikonasana

Urdhva mukha svanasana on chair

Prep for ekapada rajakapota: lunge into the chair. 

First time the back leg on the floor

Second time the back leg bent, shin up the wall

Third time both shins up the wall

Partner chair kapotasana, several times

Urdhva dhanurasana 3 times, classical pose

U. dhanurasana, variations:

1) blocks at the wall;

2) feet parallel and thighs rolled into line.

3) use block between the ankles,

4) lose the block but remember the action, Walk the arms in if you can, but lift the pelvis over the start point.  Straight up!

Chair twists

1) chair forward bend like malasana

2) just lean over one knee then the other

3) catch the elbow on the opposite knee and the hand to the chairback, twist like pasasana, twice on each side.

Savasana.