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)