Practice sequence for
Friday This one is
based on a Patricia
Sequence from the Abbey 2013, but
I’ve added some work from IC The bolded stuff is the actual sequence from PW.
Thought we would start off with a bit of the padmasana work
from IC. Page
33-39
AMS x
Walk back to Uttanasana don’t lean back.
Dandasana
Parnipurna Navasana
Ardha
Navasana
AMS hands @wall notice the effect of the abd work.
AMVrk
Uttanasana
Parsvottansana
Parivritta
Trikonasana
Uttanasana full pose pull torso into legs (This was the
end of stage one of class).
Gomukasana
Prep w/SPG 3
Then we tried Gomukasana
wide feet again. It dis come a lot better. Legwork only, not arm work.
Use height for Gomukasana if both buttocks do not touch floor
Uttanasana
extend sides of torso
Sirsasana cross of fingers again, all the same points
of previous day.
Parsva sirsasana
Parivritta Eka pada
sirsasana
AMV
Baddha
Konasana
Garudasana
legs
Uttanasana
Gomukasana legs again with feet on outside of hips, use
strap to release top groin.
Explore rolling thighs out/in
Classic
Gomukasana legs
Shins, metatarsals to floor, toes pointing back (shins are more
parallel) same inner rotation first then compact the hips with outer rotation.
Lolasana
Did for a while.
Going to
do Dandasana through M3
work in IC.
Pages 40-50.
Marichyasana
3
Ardha
Matsyendrasana
Marichyasana
3
Ardha
Matsyendrasana
Pasasana
At wall, weight onto heels, keep spine vertical as possible
rather than leaning way forward, it is more like samkatsasna rather than
Malasana. make clasp if possible
Uttanasana
End of phase two.
Bakasana from floor
Bakasana
Sankatasana
Bakasana
Parsva Bakasana
Eka
pada Bakasana
Then all of the above from sirsasana 2
Viparita Dandasana
Supta Baddha Konasana
Sarvangasana
Savasana
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