Standing Sequence with Inversions,
Based on a class with Lara Warren, NY Iyengar Institute,
2015?
Adho mukha virasana
Adho mukha svanasana, 3 minutes, leg emphasis, could use
wall for heels
Parsvottanasana, do as in LOY pp. 78-84
Classic Uttanasana, concave, then downward extending, use
blovks as nec.
Padangusthasana, concave, then downward, use belt as nec.
Padahastasana, concave, then downward, do the best you can
or repeat above
Adho mukha vrksasana, fingers to sides, fingers forward x 2
Uttanasana, feet hip width
Surya namaskar x 4 with chaturangas
Adho mukha vrksasana, x 3, alternate legs, then legs
together
Surya Namaskar x 4 with chaturangas
Pincha Mayurasana, alternate legs, then legs together, x 3,
use props as nec
Sirsasana, no variations, 4-5 minutes
Roll over back of chair as preparation for ustrasana, or
just regular chair bb
Ustrasana and ustra dropbacks to chair or blocks or combo
Urdhva dhanurasana, leg emphasis, wrists to wall, walk in,
legs straighter, x 2
Adho mukha virasana
Parsva uttanasana
Parivrtta trikonasana
Parivrtta parsvakosana, near wall so you can use hands on
wall to help turning
Salamba sarvangasana from one minute halasana, 4-5 minutes
Then halasana again, alternate hand positions
Chair savasana
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