Practice Friday 4:30 at Clear Spring

This sequence is similar to the one Joan White taught on Sunday during her Austin visit. But this one is from Pune, courtesy of Randy Just. Timings are for a two hour class based on the tapes made in pune.


November 13, 2006 Monday
Arm balances and the work of the lower abdominals

:06 AMV
:07 AMS
:08 Uttanasana
:09 AM Vrksasana
:12 Pincha Mayurasana
:18 Sirsasana
· Parsva
· Parsva Eka Pada
· Eka Pada
· Urdhva Dandasana
· Eke Pada
· Urdhva Dandasana
:30 AMV
:30:38 Uttanasana
:32 A vinyasana of the following poses

* Navasana
* Paschimottanasana
* Ardha Navasana
* Paschimottanasana
* Paripurna Navasana
* Ardha Navasana
* ubhaya Paschimottanasana
* Paschimottanasana hands go past the feet
* Navasana
* Ardha Navasana
* Paschimottanasana
* Ubhaya Paschimottanasana
* Paschimottanasana

Supta Baddha Konasana to relax the abdomen

* Paripurna Navasana
* Paschimottanasana
* Supta Padangusthasana I right leg
* Navasana
* Paschimottanasana
* Supta Padangusthasana I Left leg
* Navasana
* Paschimottanasana
* Supta Padangusthasana head to shin
* Malasana :39
* Navasana
* Paschimottanasana
* Supta Baddha Konasana
* Navasana
* Paschimottanasana
* Urdhva Mukha Paschimottanasana Upright
* Urdhva Mukha Paschimottanasana on back
* Malasana
* Ukatasana
* Uttanasana
* Ukatasana
* Urdhva Prasarita Ekapadsasana first side
* Ukatasana
* Uttanasana
* Second side UPEP
* Ukatasana
* Uttanasana
* Utthita Hasta Padangusthasana
* Uttanasana

:46 Bhujapidasana
Uttanasana
:46 Bujapidasana 2nd side
:47 Prasarita Podottanasana
:50 Bujapidasana
:52 absolute stupidity on your part speech
:53 Urdhva Parsarita Eka Padasana

1:00 Prasarita Padottanasana
1:06 Urdhva Prasarita Eka Padsasana
1:07 uttanasana
1:07 Urdhva Prasarita Eka Padsasana
1:10 Navasana – Paschimottanasana – Navasana – Paschimottanasana
1:11 Malasana use a belt to clasp
1:20 Bujapidasana
1:30 brick setu Bandha
1:35 Sarvangasana