Menstruation Sequence

Supta Padangusthasana II
foot resting on bolster
belt arch

Adho Mukha Virasana
seated on doubled folded blanket
navel of bolster against navel
forehead on bolster

Utkatasana
abdomen soft

Adho Mukha Svanasana
hands on slanted blocks against wall, tall height

Adho Mukha Svanasana
hands blocks on the floor horizontal to mat

Rope Wall
hands thru ropes opening chest

Utthita Trikonasana
width distance between feet

Urdhva Dhanurasana
soles of feet on wall with heels resting on upright bolster
top of head resting on bolster

Setu Bandha

Upvista Konasana
bolster horizontal with forearms resting

Upvista Konasana
bolster vertical against navel forehead resting

Savasana

Wednesday: Back bend Sequence

Virasana
Sitting on folded blanket, small fold

Bhaliguilasana in Virasana
Arms overhead keeping the buttocks down
Arms moving backwards

Barvadrasana?

Tadasana 
Move things back
Keep buttocks down
Pelvis up
Abdomen inward

Utkatasana

Bhaliguasana in Tadasana
Arms overhead keeping the buttocks down
Arms moving backwards

Adho Mukha Svanasana
Hands on slanted blocks (highest height) against the wall

Adho Mukha Svanasana
w/o blocks, butterfly hands on floor
Thumb and pointer tips flush against wall
Head rests on floor

Pincha Mayurasana
Hands alongside 2 blocks – one highest height thin side next to block at shortest height
Bring legs into AMS making sure shoulders don’t go past elbows
Bring legs up moving buttocks upward and abdomen back

Dhanurasana 
Lie prone
Belt below elbows
 Lift torso and extend arms backward
Keep legs on floor

Urdhva Dhanurasana
Chair few inches away from wall, facing away
Quarter folded mat over back rest
Bolster upright on back rest
Feet pressing into legs of chair
Move into asana bringing hands down on wall

Eka Pada Supta Virasana
One leg in Virasana, other in Marichyasana
Move buttocks toward heels

Adho Mukha Virasana
Bring bolster against abdomen

Adho Mukha Virasana
Moving bolster and torso parallel with both left then right thigh

Marichyasana w/ Upvista Konasana
One leg in Marichyasana, other in Upvista Konasana

Cross Bolsters
2 blocks next to each other mid-height flush against wall
Bolster horizontal to mat
3 folded blankets perpendicular to mat on top of bolster
One block shortest height wide side next to bolster near wall side
Sit on top of folded blankets which are resting on block
Two blankets few inches away from bolster for head
Shoulders rest on floor

Supta Swastikasana
Legs in airLegs on bolster from cross bolsters asana

Savasana

Standing Sequence Uttanasana Focused

Supta Padangusthasana Variation
- one leg bent
- belt above heel straight leg perpendicular to floor
- other leg bent into 90 degree angle
- leg straight holding onto both sides of foot

Adho Mukha Virasana
- torso in line with knee variation on both sides

Uttanasana
- fingertips on floor, concave back

Padahastasana
- concave back

Uttanasana
- holding onto big toes, head down

Padahastasana
- head down

Utkatasana

- bend and move ribs away so abdomen rests on top of thighs

- bent and wrap arms around legs

- slowly straighten legs into Uttanasana keeping abdomen on thighs

 Salmaba Sirasana
- two blocks at back
- variation both feet at both sides
- arms in tripod variation

Marichyasana I

Baddha Konasana
- sitting on rolled mat
- lift legs and feet
- Navasana
- feet on rolled mat

Heels on Rolled mat squatting
Kakasana

Setu Bandha
- tailbone on block
- one foot straight up
- both feet up » Viparina Karani

Sirsasana

Groin Opener Sequence

Sthira Sukham Asanam
- Yoga Sutra 2.46

The asana for Yoga meditation should be be steady, stable, and motionless, as well as comfortable, and this is the third of the eight rungs of Yoga.

Supine Twist with bent leg on bolster

Virbradrasana II
back heel against wall

Utthita Prasvokonasana
front foot on block
back heel against wall

Ardha Chandrasana
middle of room

Ardha Chandrasana
back foot on wall

Uttanasana in Virbradasana II

Uttanasana

Prasarita Padottanasana
facing wall
feet 3" away from wall
back on wall

Viparita Dandasana 
2 blocks, highest height block with lowest height block on top
stay in Adho Mukha Svanasana

Viparina Dandasana
no support for head

Maricyasana
one leg in Upvista Konasana

Baddha Konoasana
forward extension

Salamba Sarvangasana
one leg down variation
one leg in Upvista Konasana

Halasana

Supta Swastikasana