Friday, September 22, 2017

Peggy is leading Advanced Practice today 4-6


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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