Friday Feb 15 Practice sequence

Here's what's on the docket for  Friday.  This one is from  a 2005 PW workshop in Santa Fe.   Looking forward to the Abbeyites getting back and sharing this year's sequences  with us.

December 3, 2005 ~ Morning Session

• Supta Baddha Konasana ~ with support ~ two belts if you have two if not with one belt
• Sukasana ~ Let the intelligence of the mind settle into & become one with the heart. Work with out ego, contentment ~ analogy as if the core of your being was the string and your body the kite, extending out to all points
• PARI KRAMA!
• Dandasana ~ attention to ALL points of the knee
• Tadasana
• Baddha Hastasana
• Uttanasana ~ Hands to the outside of calf ~ move from inside out ~ resist with the knee ~ do not sleep in the back of the leg
• Padangusthasana
• Uttanasana ~ Outside in with the thigh ~ Inside out with the calf ~ resist with the knee ~ see how the hips and groins respond ~ feel stability ~ alignment in the shin and femur from these actions ~ shin/knee…in medium line of the leg
• Uttanasana ~ Feel weight in foot and distribution
• Padahastasana
• Uttanasana ~ Feet together ~ STABLE / SILENCE  / ADJUST
• Vrksasana ~ Big toe / Inner heel…mind stays there ~ same with bent leg press big toe / inner heel into the thigh
• Tadasasna 
• Utthita Trikonasana
• Key Balance / Stability Points
• Inner heel close to arch of front foot is the focus and center of back heel foot
• Utthita Parsvakonasana actions from first day…I missed this class!
• Ardha Chandrasana
• Bone of standing leg / Muscle of the top leg
• Turn hip to lift ?
• Know if top leg to high by mountain / valley. Know if the leg is too high there is a compactness a valley ~ experiment with this action
• Uttanasana
• Utthita Hasta Padangusthasana I
• 1^st ~
• With belt  ~ Leg parallel to floor
• 2^nd
• Holding outside of foot then grab inside of foot with other hand as raise leg
• Uttanasana
• Urdhva Prasarita Padasana ~ Hold ankles ~ outer upper thigh back
• Uttanasana
• Utthita Parsva Hasta Padangusthasana ~ RAJ’s homework to extend mid torso….
• Uttanasana
• Parsvottanasana ~ LIFT HEEL TO TURN THIGH ~ Take head down
• Uttanasana
• Urdhva Prasarita Ekapadasana @ wall
• Standing leg actions from Utthita Parsvakonasana actions from first day…missed this class!
• Do not sleep in thigh keep hips level
• Classical Urdhva Prasarita Ekapadasana
• Leg parallel then move side ribs down / crown of head down
• Right elbow close to left leg for stability
• Stability of left leg
• Balance hip / L&R leg
• Extend sit bone to heel right leg
• If flexible ~ tailbone in to lift front hip off thigh
• Adho Mukha Svanasana with feet at the wall ~ work ARMS!
• Supta Padangusthasana 1 & 2 **PW said we did not do these asanas as out of time**
• Vasisthasana @ wall x 3
• Anatasana instead if can not do this asana
• First time ~ Actions turning to side and lifting thigh (not top leg)
• Second time Eka Pada ~ with or without belt
• Uttanasana
• Vismamitrasana x 2 on mat and at wall with leg extended into wall
• Close space between ribs and thigh
• Head and Shoulders back
• Utthita Parsvakonasana actions from first day…??
• Inner Back Groin up
• Crawl ribs to feet
• Bhujapidasana to get similar actions
• Same actions at wall
• Baddha Konasana
• Sirsasana
• Eka Pada Sirsasana
• Sarvangasana
• Setu Bandha Sarvangasana
• Savasana ~ hip towards each other to sink the abdomen