There is practice Friday-Yippee

THis one is  from Mary and Eddy in Dallas  notes  courtesy of  Mary S  and   Anne's inversion additions  in  bold. 

it's all about Malasana as it travels through the syllabi

I'm  adding  in

AMVira

AMS

Utt

AMVrk

PM

Sirsasana     just to get those out of the way. 

Here's the sequence

Uttanasana – feet mat width

Malasana at wall – knees together – Intro 1 pose

Uttanasana – feet hip width - what did Malasana give?

Uttanasana – come halfway up from malasana then straighten legs - what did Malasana give?

Padangusthasana – ft apart, hold toes pull up, weight into metatarsals, concave gradually straighten legs then full pose

Malasana at wall – come into..

Padangusthasana – grab toes, knees bent arms straight, shift weight to balls of feet as straighten legs

Padangusthasana partner work – 1 partner belt around shoulders pulls 1 way, 1 partner around top thighs pulls other, doer pulls toes

Parsvottanasana

Parsvottanasana

Parsvottanasana – belt both groins with a looped strap (acts like a rope) – knot near inner groin, pull up toward abs, then fold forward until hands get in the way, remove hands, go down (Intro 1 pose)

Parsvottanasana – with partner – partner pushes sacrum toward head with thumbs on either side of the sacrum

Malasana middle of room – feet supported if needed

Uttanasana

Supta Akarna Dhanurasana - similar to morning class – take right leg up, near the chest, bring knee to the floor

Utthita Hasta Padagustasana – at wall – bend knee close to chest, like Malasana, hold foot with both hands, lift foot higher than knee, keep chest and knee together and straighten leg (do again each side)

Malasana – grab ankles

Uttanasana

Malasana with partner pushing on the area right above knee on thigh, to push thighs in (I think this is what we did, my notes are completely confusing at this point) – maybe we did this on our own first?

Malasana – hands forward, head down

Uttanasana

Malasana – full pose

Parsva Upa Vista Konasana here?

Marichyasana 1 – swing weight forward, come off of support, then bind, twist, and the forward fold

Paschimottanasana – feet hip width, move sacrum with back, just like partner did in Parsvottanasana

Kurmasana – hands to side

Kurmasana 2

Supta Kurmasana

Lie on floor, knees bent, push feet into floor to move buttocks toward heels.

 Then we'll do  purvottasana 

chatush

and sarvangasana  and cycle

savasana