Friday Forward Bends

Here's what's on the docket Friday. Courtesy of Devon. Clear Spring 4:30-6:30  $10.00

Jr. III sequence: full sequence, emphasizing the FB parts.

Paryankasana, block under chest and head

dandasana –arms down and then urdhva hastasana

small twists, fwd hand pulls twist, back hand supports uprightness and UPward lift.

Upavistha konasana – arms down, then urdhva hastasana, then twists

 baddha konasana arms down

[trikonasana to] ardha chandrasana

vira I

utthita hasta padangusthasana

17.  parivrtta utthita hasta padangusthasana (ygw, pl 124)

parivrtta trikonasana classical

uttanasana classical

[utthita parsva hasta padangusthasana]

1. ardha baddha padmottanasana classical

21.  malasana I, arms around legs and back; see loy pl 319-320

18. bhujapidasana

15.  jathara parivartanasana (legs straight, as far down as possible)

adho mukha svanasana

adho mukha vrksasana palms outward, palms forward

19.  adho mukha vrksasana with palms back as in mayurasana, but apart and at a distance of one and a half feet from the wall

20.  pincha mayurasana, palms downwards, then palms upward as far as possible

9.  salamba sirsasana II

salamba sirsasana I

11.  parsvaikapada sirsasana classical, foot to floor

10.  parivrttaikapada sirsasana

24.  urdhva dhanurasana I straight up from the ground

25.  dwi pada viparita dandasana without chair: 

         first time, with elbows supported against wall, and bent-legged feet on one-foot high support if props are available (e.g. viparita karani box, sb bench that does not skid)

         second time:  away from wall with feet on floor, bent knees

adho mukha svanasana resting from backbend

adho mukha virasana for resting the back

[prep: upright semi-twisting janu sirsasana, bent knee way out]

3. parsva upavistha konasana (loy pl. 152)

4.  parivrtta upavistha konasana (similar to parivrtta janu sirsa, but the legs are in upavistha konasana position)

5.  parivrtta janu sirsasana

6. parivrtta paschimottanasana

16.  ardha matsyendrasana I arm straight and gripping foot

2. ardha baddha Padma paschimottanasana  classical

8. marichyasana II (loy, pl. 145-147)

7.  akarna dhanurasana I and II ( loy, pl. 175)

23.  eka pada sirsasana (loy pl 369-371)

22.  kurmasana II arms extended backwards; see loy pl 369-371

matsyasana and other spine-safe padmasana practice

Salamba sarvangasana

Ekapada sarvangasana

Parsvaikapada sarvangasana

Sarvangasana II as possible

12.  urdhva padmasana in sarvangasana insofar as possible

13.   pindasana in sarvangasana (if Padma in sarvanga does not come in Int. Jr. III, then it should be learned for assessment at Int. Sen. I, or Int. Sr. II at the latest.)

14.  setu bandha sarvangasana coming up two feet to sarvangasana