Sequence For Friday March 6

Here's another John Shumacher sequence courtesy of Karen in Dallas.

sequence - Level III - 06/24/2008

swastikasana
adho muka svanasana
baddha hasta uttanasana
adho mukha vrksasna - balance
pincha mayurasana - balance
sirsasana (13 min) - variations: parsva , parvrittaikapada , eka pada, parsva eka pada, urdvha dandasana
adho mukha virasana
tadasana
prasritta padottanasana
tadasana
padangusthasana
padahastasana
tadasana
uttanasana
bhujapidasana
astavakrasana
malasana
bakasana (from malasana)
sirsasana II to bakasana to sirsasana II drop over urdvha danurasana then either come down or stand up in tadasana
again - if you did the drop over do uttanasana, if you do uttansana catch ankles after the backbend bakasana will come better
malasana
pasasana variation
parsva bakasana
sirsasana II to parsva bakasana to sirsasana II to parsva bakasana other side to sirsasana II drop over urdvha danurasana
mayurasana
paschimottanasana
savasana