Practice Sequence for Friday August 21

Hi Everyone,

Here's what's on the docket this week, thanks to Karen in Dallas for passing it along.

John Schumacher Class

October 30, 2008

Level 2-3 Audio download

Swastikasana

Adho Mukha Svanasana

Ardha uttanasana – concave back, chest up, head up

Baddha Hasta Uttanasana

Adho Mukha Vrksasana – lift bottom of breastbone up toward navel, make back of the body longer

Sirsasana

Eka Pada Sirsasana

Parsva Eka Pada Sirsasana

Baddha Konasana in Sirsasana - legs back up through virasana in sirsasana

Adho Mukha Virasana

Dandasana

Janu Sirsasana - catch foot with both hands, stretch side ribs up, exhale come forward, even both sides of torso, come up with head as close to ceiling as possible

Upavistha Konasana

Parsva Upavistha Konasana - how even can you make the side ribs

Dandasana

Ardha Baddha Padma Paschimottanasana prep – bend 1 leg and hold from below, rotate thigh out, bring knee back, bring heel to navel, move hip forward, move straight leg quadriceps toward knee and place foot in groin above thickness of quad – to come out reverse: knee out ,move hip back then straighten leg

Dandasana

Ardha Baddha Padma Paschimottanasana prep – other side

Dandasana

Ardha Baddha Padma Paschimottanasana

Dandasana

Paschimottanasana

Dandasana

Padmasana – left leg in padmasana, place right ankle on floor in front of left knee, if left knee on floor bring right foot into padmasana,

Parvatasana in Padmasana - interlock fingers to webbing, palms out then take arms up

Tolasana – legs still in padmasana, take hands beside thighs, shoulders forward, knees up, lumbar up toward ceiling

Dandasana

Paschimottanasana

Baddha Konasana

Dandasana

Bharadvajasana I – be a socialist with your ribs

Dandasana

Bharadvajasana II

Dandasana

Marichyasana III – no clasp

Dandasana

Marichyasana III – lean back turning abdomen, lean forward picking buttocks up, take back of the armpit to the outer knee, wrap arm to grab straight leg (not foot – leg), lower the buttocks keeping grip on leg, knee and arm press together, get more height in twisting first – he never says to clasp hands

Dandasana

Paschimottanasana

Ubhaya Padangusthasana – bend knees, catch toes, ideally knees are inside arms, if you fall you should fall forward

Sarvangasana

Eka Pada Sarvangasana – Everyone foot to floor

Parsva Eka Pada Sarvangasana – Everyone foot to floor

Halasana

Karnapidasana – bend knees hold outside of feet, knees to collarbone

Supta Konasana

Halasana

Savasana