Friday 20 June, 4:30pm advanced
practice
Adho Mukha Virasana, Svanasana,
and Uttanasana
Do this series all standing on L
leg first, then R leg second:
tadasana
/ vrksasana /
*utthita hasta padangustha full pose.
/ vira III /
urdhva prasarita ekapadasana
/ ardha chandrasana /
Parsvakonasana / Vimanasana /
Parivrtta Trikonasana / utthita hasta
padasana to tadasana ready for next side
*Adho mukha vrksasana and
variations.
Prasarita padottanasana with all
sirsasana arm/hand variations/vrttis/turnings
*Pincha mayurasana and variations
*Sirsasana II
*Sirsasana I and leg variations as
possible
Chair backbends
Dwi Pada Viparita Dandasana
Urdhva Dhanurasana
*Padmasana prep and full poses as
far as possible
Twisting in padmasana/sukhasana
Simhasana in padmasana / baddha
konasana
Adho mukha padmasana /
sukhasana/baddha kona
*Matsyasana on blocks under chest,
and flat working to open the anterior hips
Tolasana
Paschimottanasana
*Parivrtta paschimottanasana
Upavistha konasana
*Parivrtta upavistha konasana
Janu sirsasana
*Ardha baddha Padma
paschimottanasana
Ardha matsyendrasana I
Ardha matsyendrasana II
*Parivrtta janu sirsasana
Paschimottanasana
*Parivrtta paschimottanasana
Paschimottanasana
Chatush padasana
Urdhva dhanurasana repeated
Halasana
Sarvangasana and variations as
possible
Setu bandha sarvangasana
Savasana
Saturday Morning 21 June 9:30am-noon
Adho Mukha Virasana, Svanasana,
and walk hands back to Uttanasana
Utt Hasta Padasana-Parsva Hasta
Padasana
Virabhadrasana I straight legs;
turn the hips forward fully
Parsvottanasana to Virabhadrasana
I and back again
Virabhadrasana III
Urdhva prasarita ekapadasana,
Urdhva prasarita padasana 90 deg, transition
to
Jathara parivartanasana legs bent,
legs straight
Adho mukha vrksasana palm position
changes
Prasarita padottanasana with sirsa
arm variations
Sirsasana
Dwi Pada Viparita Dandasana
Urdhva Dhanurasana pushing up
[pushing
from floor for those who can]
Twisting in sukhasana
Supta sukhasana
Supta baddha konasana
Adho mukha padmasana /
sukhasana/baddha kona
Matsyasana
Lolasana
Paschimottanasana
Parsva paschimottanasana,
Introduction
Upavistha konasana
Parsva upavistha konasana
Janu sirsasana
Ardha baddha Padma
paschimottanasana
Ardha matsyendrasana I
Paschimottanasana
Parivrtta Upavistha Konasana
Paschimottanasana
Chatush padasana
Sarvangasana
Savasana
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