Here's the Friday Sequence

Hi All,
There is  advanced practice this Friday at 4:30.

We are doing the Sunday PW sequence from Dallas 2012.

Sunday Nov. 18, am

All poses repeated.

Adho mukha svana for the spine: wide legs ad long stance

Uttanasana wide legs UM and AM

Eka pada adho mukha svana, repeated

Padangusthasana

Padahastasana

Uttanasana full pose, feet together. UM and AM

Urdhva prasarita ekapadasana , first stage where R hand catches the R ankle repeat

p. navasana 1 min.

a. nava 1 min.

ubhaya to p. nava, pumping legs, then arms

amvrks, r leg, l leg, both legs

sirsa

ekapada sirsa

danda to janu sirsa,

parivrtta janu sirsa, three times

Marichyasana III All by stages

a. matsyendra I

a. matsyendra II (substitute: bharad. II or abppaschimott)

krounchasana

paschimottana for rest

purvottanasana bent legs

sarvangasana

variations

setu bandha variation of your choice

savasana