Practice Sequence #2

Svastikasana (simple cross-legged pose), Urdhva Hastasana (upward facing arms) and twist to either side.  Change cross of legs and repeat.

Adho Mukha Svanasana (downward-facing dog), inner knees back, outer upper thighs back — balance these actions, walk hands forward to:

Uttanasana (intense forward bend pose) — try two ways: (1) with legs slightly wider than hip distance apart and heels turned slightly out so you really feel backs of thighs and buttocks spread and (2) with feet forward thumbs in hip crease drawing flesh out to side and back.  Feel slight compacting action but don’t lose spreading of buttocks.   Learn to balance these two actions.  Find out which action you need more of to bring freedom to pose.

Prasarita Padottanasana (intense spread out foot pose)– try two ways as above.

Parsvottanasana (intense side-stretch pose), heel at wall, hips squared toward center of room, first time thumb drawing crease of front leg upper thigh out and back.  Second time maintain front leg, take outer thigh skin of back slightly back and pin in,   Recall “clamp correction from class” (NOT to take that back leg buttock back)

Parivrtta Trikonasana, same exploration as in Parsvottanasana above.  Upper outer thighs back, compact hips, but continue to spread buttocks.

Prasarita Padottanasana repeat

Salamba Sirsasana (headstand if practicing)

Recline over long rolled blanket, entire spine

Purvottanasana (intense stretch of the east/front side of the body pose), turn arms, lift chest, with bent legs working with motion, then hold

Salamba Sarvangasana (shoulderstand), chair shoulderstand OR Viparita Karani (legs up wall)