Group practice this afternoon Clear Spring 4:30

This one is a combo from two Arun classes in  Dallas


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Swastikasana

Parsva Swastikasana  facing wall, both knees touching wall,  elbow and forearm on  wall,  hand on  block,  turn in  upright  position,    repeated  twice each side.

Adho muka  Swastikasana   hands  at  wall  keep  head level with  arms,  push away from wall, no  mat so you can  slide

Parvirtta  swastikasana,   elbow on floor,  hand on  outer knee,  back hand   up above shoulder at wall,   turn  

Parvritta  Swastikasana away from wall,  arm  action like Trikonasana,  bring ribs in, same  elbow on floor  hand on  outer knee.

Virsana on support you  need,  don’t bring knees in to touch keep  even with femur bone.

Parsva Virasana  front hand on  outside  back of  knee  keep there,  back  hand reach around to ankle if  possible, or  toe, or use  strap.

Avira  hands at  wall, 

Parivrtta  Vira    elbow between knees and holding outside of  knee opposite  hand on waist.

BK  belt on feet  let toes  be active  pushing away from each other,   

AM  BK   hands on  wall, rest  abdomen on stomach.

Parivrtta   BK  hold  ankle or strap  turn, keep  elbows bent and palm flat on block in all. 

Tadasana  brick between feet -move inner ankles to block
Tadasana  brick between knees
UH
Utt
Tadasana
Flexible ones  stand on  two folded blankets  for next uttansana
trikonasana  with tall block on inside of  front foot move ankle to block. also don't turn back foot in.
angular trikonasana to get more turn
virasana
AC  virasana in top foot  inner ankle to imaginary block
Sirsasana  with calves belted a bit apart  take feet to wall with knees bent (shin distance from wall)
go down keep head on floor take hands to AMS palms out  at wall, then utt, the bend knees and rest forehead on block.
sirsasana again with block behind head same  go to AMS but with feet together and high up on toes and squeeze block with elbows  to utt and  rest head on block
niralamba using chair to hold on at first then independent of chair,
sarvangasana on chair with legs in BK
then in VK
then down to savasana legs in chair