Practice Sequence Week of October 2, 2018

Belt heels and sacrum in Dandasana (staff pose), extend from inner groins to inner heels.  Sharpen heels and open backs of legs completely.   Maintain and take arms up into Urdhva Hastasana (upward-facing arms)

Upavistha Konasana (wide-angle pose), same actions, arms up into Urdhva Hastasana

Urdhva Prasarita Padasana (upward extended leg pose), arms above head, with belt around heels/sacrum, same actions as above. Repeat without belt

Ubhaya Padangusthasana (both big-toe pose).  Use belt if unable to reach toes

Adho Mukha Virasana (downward facing hero), extend inner armpits away from inner groins

Adho Mukha Svanasana (downward facing dog)

Tadasana (Mountain Pose) and Urdhva Hastasana

Parsvottanasana (intense side-stretch pose).  Back heel down, inner groin of back leg back.  Extend inner groin of front leg to inner heel.  In concave stage, move inner armpits away from inner groins.  Then take trunk forward and down.

Utthita Hasta Padangusthasana (extended hand to big toe pose)  foot on wall or on back of chair and then repeat away from wall, using belt if cannot reach big toe.  Same actions.

Virabhadrasana III (Warrior III pose).  Fingertips at wall and then away from wall

Padangusthasana (big-toe pose)

Salamba Sirsasana (head stand) or Prasarita Padottanasana (intense spread out foot pose)

Virasana (hero pose)

Supta Padangusthasana I and II (Reclining big toe pose, first and second variation)

Chatushpadasana (Four-footed pose)

Salamba Sarvangasana (Shoulder stand) or Viparita Karani (legs up the wall for this and next pose)

Eka Pada Sarvangasana (One-legged shoulder stand)

Bharadvajasana I on edge of blanket stack (twist named after sage Bharadvaja)

Savasana (corpse pose)