4th of July Sequence for San Marcos

Here's the  July 4th  sequence.  it is based on a Chris Saudek sequence she taught in Dallas in May with some things added in (in bold)  that I want to work on.

Come join in the fun.   10-12:30 ish.   $20.00

Chris  Saudek  Backbend  sequence.

AMVira

AMS
UMS

Chaturanga

AMS

Plank

Chaturanga

UMS

AMS

Jumpings between  these poses    Tadasana Utt, AMS, UMS, Chaturanga AMS Utt Tadasana

Chaturanga

  Nakrasana

Bhujangasana

Salabasana arms only

Salabasana  bent legs

Dhanurasana

Parsva Dhanurasana

Bhekasana (ardha and full)

AMS

AMVrk

PM  three arm positions.

Sirsasana

Parsva sirsasana

Parsvaikapada

Dandasana

Navasasana

Ardha Navasana

Navasana

Ubbayi Padangusthasana

Uttana Padasana

Chair dwi pada holding head the whole time (I like to go down spine vertibrae by veritbrae and work with pumping motion and extending from  inner armpits to elbows and drawing up from outer to shoulder 

Urdhva D from chair bringing head all the way to floor.

Urdhva D from floor

Urdhva D with block under sacrum

Chair dwi pada regular arm work (holding sides of the chair, then underneath, then arms over head)

Dwi pada  on chair  head to floor  (junior I version)

Dwi pada on chair getting chair legs

Dwi pada from floor bent legs and upto  UD

Purvottansana to teach legs and tailbone of full dwi pada

Full dwi pada

(Maybe some head stand dropovers somewhere in here)

AMS

Parsva Utt

Ardha Matsyendrasana at wall turning to wall, use  hand closest to wall to brace bent leg in place as you go for the foot.

Halasana

Sarvangasana

Eka Pada  sarvangasana

Parva eka pada

Supta Konasana

Parsvahalasana

Parsva Sarvagasana

Dropping over to setu bandha

Halasana

Savasana