Practice Sequence Week of 9/19/18

Forward bends this week!  Focus on the intense stretch of the entire back body, opening backs of legs and working to keep spine long.  Work within your capacity.

Dandasana (staff pose), backs of thighs and knees down, extend from inner groins to inner knees, sit on height if needed to bring sacrum in

Upavistha Konasana (wide angle pose), instructions as above and make sure center line of tops of thighs face ceiling

Ardha Baddha Konasana (half Baddha Konasana, bound angle pose).  Line up outer edge of foot with own pubic bone.  Other leg remains in Upavistha Konasana. Extend from inner groin of bent leg to inner knee; draw back from outer knee to outer hip.

Janu Sirsasana (head of the knee pose), leg only, other leg remains in Upavistha Konasana

Marichyasana (twist named after the Sage Marichi) — legs only

Tadasana (mountain pose)

Urdhva Hastasana (upward facing arms pose)

Gomukhasana (cow-faced pose, arms only)

Adho Mukha Svanasana (downward-facing dog), hands at wall and repeat heels on edge of bricks at wall

Uttanasana (intense forward bend), buttocks at wall and then away from wall

Utthita Trikonasana (triangle pose), heel on brick at wall, toes up wall (use caution getting out of pose by turning to place both hands on wall)

Parsvottanasana (intense side stretch pose), heel on brick at wall, arms up wall then repeat pose away from wall

Padangusthasana (Big Toe Pose)

Salamba Sirsasana (headstand) or Prasarita Padottanasana (intense spread out legs pose)

Paschimottanasana (intense stretch of the west side of the body pose), legs hip distance

Janu Sirsasana

Paschimottanasana, legs together

Marichyasana I (clasping if possible or with belt)

Adho Mukha Svanasana, legs and hands wide

Chatushpadasana (four-footed pose) x3

Salamba Sarvangasana (shoulderstand or Viparita Karani, legs up wall)

Bharadvajasana (twist named after Bharadvaja on blanket setup0

Savasana (corpse pose)