10 Forward Bends and Twists for 2010

Hi Everyone,

Here's the sequence for this Friday at 4:30 at Clear Spring. Cost $10.

Ten (or more) Forward Bends and Twists, for 2010 (and beyond)

*Virasana, Supta Virasana, Matsyasana prep, Ekapada Supta Virasana

(the above if you get to the session early and have time to prepare a bit)



Trikonasana

Parsvakonasana

Parighasana (for the side rib and hip stretch, as prep for twists)

T1 Parivrtta trikonasana

T2 Parivrtta parsvakonasana

F1 Parsvottanasana

Adho Mukha Svanasana

Adho Mukha Vrksasana and /or Pincha Mayurasana

Sirsasana

Parsva Sirsasana

Ekapada Sirsasana

Parsvaikapada Sirsasana

Parivrttaikapada Sirsasana

Virasana, Adho Mukha Virasana

F2 Triang Mukhaikapada Paschimottanasana (pl. 138-139)

F3 Marichyasana I (pl. 143-144)

T3 Marichyasana III (pl. 301-304)

F4 Malasana as full as possible (pl. 322)

F5 Paschimottanasana (pl. 153-162)

T4 Parivrtta Paschimottanasana (pl. 163-166)

F6 Ardha Baddha Padmottanasana (pl.50-55)

F7 Janu Sirsasana in three parts (to inner, outer and center of knee, pl. 125-129)

T5 Parivrtta Janu Sirsasana (pl. 130-132)

F8 Ardha Baddha Padma Paschimottanasana (pl. 133-137)

F9 Krounchasana (pl. 140-142)

T6 Marichyasana II (pl. 145-147)

F10 Upavistha Konasana (pl. 148-152)

T7 Parivrtta Upavistha Konasana (pl. 148-152; note no prvt. Included in LoY)

F11 Kurmasana (pl. 360-368) (for 2011)

T8 Ardha Matsyendrasana I (pl. 307-316)

T9 Ardha Matsyendrasana II (pl. 330-331)

T10 Bharadvajasana I and/or II (I: pl. 297,300; II: 298, 299)

*Paschimottanasana as cooldown

*Purvottanasana as counterpose

*Urdhva Dhanurasana 5 times in middle of room, no props

Sarvangasana

Sarvangasana II
Ekapada Sarvangasana

Parsvaikapada Sarvangasana

Parsva Sarvangasana as possible

Setu Bandha Sarvangasana



Savasana