Mixed Level on Thursday, June 17, 2010

This arm balance sequence is almost identical to what I taught on Sunday, June 13 at the Yoga Hut.  Hope you enjoy!

Swastikasana
Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Tadasana
Eka Pada Pavanmuktasana: from Supta Tadasana, keeping one leg fully extended and completely on the floor, bend the opposite knee toward the chest and move groin of bent leg toward the extended-leg foot
Supta Padangusthasana I, III: keep straight leg extended and down, move opposite groin and femur forward
Urdhva Prasarita Padasana: (we didn't do this on Sunday but should have!) extend legs up, move buttocks to heels and pubis to navel as you lower the legs
Salamba Sirsasana I
Paripurna Navasana: extend legs, lift sacrum up and in, draw shoulderblades down and in
Ubaya Padangusthasana (we did Ardha Navasana on Sunday): extend legs, lift sacrum up and in, draw arms into sockets, draw shoulderblades down and in
Malasana: press inner edges of feet down to bring thighs closer and tighter around the trunk
Marichyasana I: forward extenstion, press inner edge of bent-leg foot down to keep leg firmly against the trunk
Akarna Dhanurasana: keep both buttock-bones down as you pull the knee and elbow back as far as possible
Eka Hasta Bhujasana: extend thru inner edge of foot to keep leg up on the shoulder
Dwi Hasta Bhujasana
Chatushpadasana
Setu Bandha Sarvangasana on a block (Sarvangasana I on Sunday)
Savasana