Sequence for Practice on Friday

Joan White’s class, Austin, 2005

NB: poses in brackets are not in the original sequence Joan offered us.]

Supta padangusthasana I, 2x

SPG II

First , side leg at 90 deg angle, then up toward ear, foot level with floor

SPG III, 3x each side

SPG II, now leg even higher to ear level

AMS

Upavistha konasana

Move toward samakonasana

Baddha konasana

Bharadvajasana I, 2x

[Bharadvajasana II]

Upright eka pada virasana at wall

Ardha baddha padmottanasana, by stages:

Bring foot up and hold; press padma foot on standing thigh; then facing wall, ardha uttanasana concave back; then going down to full pose facing wall; then full pose facing into room . Standing leg straight always, always.

AMVrks 2x

Sirsasana I and any variations we want

Supine prep for Akarna dhanurasana I

Eka pada sirsasana

Akarna dhanurasana I

Akarna dhanurasana II

Janu sirsasana, urdhva mukha and adhomukha, 2x each

Upavistha konasana to all sides: r, l, center

Parivrtta upavistha konasana

Prvt. Janu Sirsasana variant: from upavistha konasana, bend torso straight forward into the angle between thighs and then walk it around to bent leg side; then roll the chest open as you move to the straight leg side: Parivrtta janu sirsasana.

Parivrtta janu sirsasana classical

Kurmasana and variations

[Marichyasana I and III, Ardha Matsyendrasana I and II, Bharadvajasana II, Pasasana, any and all of these we like]

[Urdhva dhanurasana, 5 x, to clear the spine]

[Sarvangasana and variations]