Friday Sequence

Okay,  so I won't make everyone do the  demonstrated practice  practice again.  Thank you all for practicing it in my absence. I felt very supported in my practice.     Here's a sequence that Chris Saudek taught a while back. I think it was two or three years ago at the Abbey when she filled in for Patricia for a couple of  days.   As it happens, it has tons of  junior 1  poses  in  it.   

Chris  Saudek  Backbend  sequence.

AMVira

AMS
UMS

Dandasana Navasasana

Ardha Navasana

Navasana

Ubbayi Padangusthasana

(Urdhva Prasarita Padasana)

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)

Bhujangasana

AMS

AMVrk

PM  three arm positions.

Sirsasana

In virasana

Parsva virasana

Parsva sirsasana

Parsva virasana to Parsva sirsana

Dandasana

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 

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

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

Urdhva D from floor

Urdhva D with block under sacrum

Helped each other straighten arms then worked on drop backs.

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

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

(Ardha Baddha Padma Paschimotanasana)

Paschimottansana

Savasana