Practice Sequence Week of September 25, 2018: Back bends

Adho Mukha Svanasana (Downward-facing Dog)

Adho Muhka Vrksasana (Downward-facing Tree Pose/Full Arm Balance) — those unable to do, can practice “Ardha” (half, walking feet up wall) or build time/strength in Plank.

Pinca Mayurasana Prep (Peacock Pose preparation), elbows on mat on end of chair, walking knees back, bring thoracic spine in.  Practice on floor belting elbows with brick.  Kicking up to full pose for those able.

Salamba Sirsasana (Head stand) or recline over cross-bolsters/bricks

Urdhva Mukha Svanasana (Upward-facing Dog), tailbone in, broaden backs of upper thighs from inside out, stretch through inner heels, thoracic spine and shoulder blades in, walk legs forward/pubis as close to hands as possible.  Can work with hands on chair seat or bricks.

Ustrasana (Camel Pose), same actions, beginners can use bolster on backs of calves.

Supta Padangusthasana I and II (Reclining Big-Toe Pose first and second variation, blanket for outer buttock in second variation).

Pavanmukhtasana (Wind Reliever Pose)

Jathara Parivartasana (Stomach Churning Pose), knees bent x2

Halasana (Plow pose), Salamba Sarvangasana (Shoulderstand) back to Halasana OR Viparita Karani (Inverted Staff Pose/legs up wall)

Savasana, calves on chair seat, bolster against thighs