Here's the arm balancing sequence we did in class on Wednesday night:
Swastikasana
Adho Mukha Svanasana: spread palms and fingers, distribute weight evenly on the palm
Supta Padangusthasana I, II, IV: extend the "down leg" forward to bring hamstring closer to floor, "pin" outer femurs into the hip sockets
Jathara Parivartanasana: extend thru heels, "pin" outer femur of bottom leg into hip socket, turn abdomen opposite direction as legs
Adho Mukha Svanasana
Uttanasana
Tadasana
Padangusthasana: during concave phase bring shoulderblades deeply into back body
Salamba Sirsasana: keep shoulders lifted and shoulderblades moving into back body
Adho Mukha Virasana
Dandasana: extend thru heels, press thighs down and together, press hands and bring shoulderblades into back body
Paripurna Navasana: extend thru heels, press thighs together, lift sacrum up and in, shoulderblades into back body
Ubaya Padangusthasana: extend thru heels, press thighs together, lift sacrum up and in, pull arms into sockets, shoulderblades into back body
Ardha Navasana: extend buttocks thru heels, press legs together, move pubis to navel to round the lumbar, round mid and upper back; if you can maintain rounding, lift legs to eye level
Lolasana: spread palms and press down, round lower and upper back, draw heels to buttocks, knees to chest
Malasana: descend buttocks and heels, extend trunk forward, press inner feet down to bring thighs close to trunk
Eka Hasta Bhujasana: extend buttock thru heels to lift straight leg
Bakasana: go up head and chest first, without lifting buttocks up, extend thru inner feet to bring thighs close to trunk
Marichyasana III
Parsva Bakasana
Salamba Sarvangasana I
Parsva Halasana: turn abdomen opposite direction as legs, "pin" outer femur of trailing leg into hip socket
Karnapidasana: lift pubis up
Savasana
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