Practice Sequence for this Friday 3:30

Hi Everyone, We'll be practicing this Friday at 3:30. Anne will be there hanging on the ropes around 2;45 if you want to come early to prepare yourself. This sequence is mostly from a Patricia Walden class at from Feathered Pipe aug 1, 2008 the scorpion stuff is added in but since we looked at those last time I thought it would be good to look at them again.

Next week we will be working with a practice sequence Devon wrote that works in most of the poses on the Junior Intermediate III syllabus. I'll post that one next week.

As usual, there is no cost for the practice, but Devon will happily accept donations to defray the cost of reserving the studio space for us.


AMS
Uttanasana
Ams
cataranga dandasana
urdhva mukha
repeat 2x
ams w/ heels on blocks at wall
vira 1
supta padangustasana
ams middle palm on edge of blocks at wall
vira 1 to 3 w/ pams together
abdomen balanced and up, armpits down, leg up
sirsasana
virasana
eka pada virasana reaching leg back
parivritta eka pada
AMV working w legs together and straight
pinca mayurasana- balance
+++Add in some scorpion poses here and other assorted arm balances
lunge w/ 1 leg in virasana (eka pada raja prep)
resist virasana leg back
viparita dandasana on chair, feet flat on floor, arms over head, legs
straight
ekapada viparita dandasana chair
Urdhva dhanurasana 3x from chair
ekapada u. dhanurasana 2x
down leg hip lifts up and up leg hip draws down
ustrasana drop backs to wall
arms coming to shoulder blade level
ekapada viparita dandasana
sirsasana drop backs and coming up w/ wall
ustrasana drop backs to floor
hanumanasana
ekapada rajakapotasana w/ back leg at wall
ekapada raja II
hanumanasana
sarvangasana
eka pada
parsva eka pada
badda k
padmasana
savasana