Advanced Practice sequence for this afternoon

Friday Practice sequence:

Adho mukha svanasana long holding

Supta virasana flat on floor or as flat as possible

Eka pada Supta virasana/ eka pada Supta padangusthasana I, III and II

Janu sirsasana, urdhva mukha

Dandasana: utthita, urdhva hasta, padangustha dandasana

Paripoorna Navasana from Dandasana 3 times

Ardha navasana from dandasana 3 times

Alternating paripoorna-ardha-poorna-ardna navasana 3 cycles

Urdhva mukha paschimottanasana

Vasisthasana prep and full pose 

Bakasana

Parsva bakasana

A M Vrksasana and variations

Salamba sirsasana and variations

Pincha Mayurasana and variations

            Sayanasana or other Throat/cervical extension work

Ustrasana

Vrschikasana preparation

            Eka pada vrschikasana

            Vrschikasana II at wall

Bhekasana, just to see if it’s any easier than usual

A M Svanasana cooling down

Bharadvajasana I

A M Virasana

Salamba sarvangasana

            Variations:  halasana, Sarvanga I, Sarvangasana II, ekapada, parsvaikapada, urdhva padma, pindasana, parsva pinda, parsva Padma in sarvanga/setu bandha, setu bandha dropover down and up.

Bharadvajasana II

Marichyasana I full pose

Marichyasana III full pose

Ardha matsyendrasana I full pose

Ardha matsyendrasana II, full pose

Paschimottanasana

Savasana