Friday, January 8, 2016

Advanced Practice Today at 4:30

Devon is leading us in  16 backbends for  2016


Supta Virasana

*Supported paryankasana

AMVira
AMSvana
Urdhva hastasana
Urdhva baddhanguliyasana

Prasarita padottanasana
AMS
AMVrk

Sirsasana
AMVrk


Trikonasana at wall, angular pose
Parsvakonasana, front foot to wall, block under hand
Parivrtta trikonasana

*Virabhadrasana I, leg preparation at wall
*Vira I complete


Tadasana extending chest up to ceiling keeping lumbars flat.
*Standing upright back arches to wall. Arms in urdhva hastasana, arching over
*Ustrasana at wall, 4-5x gradually going to full pose
*Chair backbend, rolled mat on top of chair facing away from wall, head toward wall. Sit on chair, then Roll over the chair top.
*Second chair backbend: same chair position but feet to wall, scapulae on chair, then roll over to u. dhanurasana, taking hands onto front chair legs. Then walk feet in and stand up.

*Pincha mayurasana, working toward

*vrschikasana I and *II, and *shayanasana.

*Urdhva dhanurasana from floor, repeat several times, walking in as possible toward *chakrasana.

*Work toward kapotasana on chair or from floor,
*Dropovers from tadasana to urdhva dhanurasana

*Dropovers to kapotasana

*Hanumanasana

Bent knee jathara parivartanasana
Pavanmukhtasana two legs at once
 AMS
Uttanasana, parsva uttanasana
Chair Sarvangasana/Halasana
Crossed legs, foreward bend, head supported


Savasana calves on chair seat.

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