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