Ladies Class

Adho Muka Virasana
Adho Muka Svanasana, lengthen sides of chest
Uttanasana, concave spine to lengthen sides of torso, then hands alongside feet
Uttanasana, hands taken well back of feet, fingers point same direction as toes. Maintain length in sides of torso, armpit chest well open
Prasarita Padottanasana, concave spine, use everything to lengthen sides of chest
Prasarita Padottanasana, hands in line with feet, then head in line
Parsvottanasana, first hands at waist and concave spine, lift, then, arms overhead to extend side waist, then hands to either side of foot, then hands back toward back leg
Padangusthasana
Urdhva Ekai Pada Prasarita Padottanasana; standing leg as in Uttanasana, draw femur into the socket
Pada Hastasana
Adho Muka Vrksasana 2x
Pincha mayurasana (folded sticky mat under elbows, belt)
Sirsasana,
Parsva Sirsasana
Eka Pada Sirsasana; keep back waist long as you lower leg, notice how the abdominal wall draws back, maintain length
Parsva Sirsasana, maintain abdominal action from Eka Pada Sirsasana
Repeat Eka Pada Sirsasana & Parsva Sirsasana
Bharadvajasana 1
Trianga muka pada paschimottanasana
Ardha Baddha padma Paschimottanasana, do not hook foot over thigh, toes point back
Bharadvajasana 2
Kronchasana, lengthen sides of torso, femur into the socket, and extend the waist from the navel up. From the navel down, abdominal wall draws in as in Eka pada Sirsasana
Paschimmottanasana
Janusirsasana, bent leg foot into the extended leg thigh, not drawn back far
Baddha Padmasana
Sarvangasana
Halasana
Parsva Halasana
Savasana

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