Seated, Backbends & Twists

10/18/13 Class

Swastikasana
- trifold blankets, longer & thinner for under armpits
- double fold for head & thighs

Invocation

Virasana
- two double fold blankets for knees
- tops of feet on floor

- then tuck toes under

Bhadrasana

Concave Uttanasana

Supta Padangustasana
- one leg in Mariychasana
- then straight leg

Uttanasana
- hands on blocks/ concave back
- original pose

Vibradrasana III
- start asana from Uttanasana
- do not extend arms, leave fingers touching ground

Ardha Sirasana
- w/ 2 blocks T-shaped against wall

Vipraita Dandasana

Twist on chair

Supta Padangusthasana in Vipraita Dandasana
- one leg bent over back of chair
- belt that foot then straighten overhead
- hold unto belt above head

Wide legged twist on chair

Cross Bolsters
- bolster widthwise on mat
- 2 folded blankets lenghtwise crossing on top of bolsters
- block under blankets, sit on top
- blanket for head

Twist Lying on Floor
- bolster at side resting that sides' bent leg
- twist without bolster

Standing Sequence Class

Supta Baddha Konasana
- arms to the side
- arms overhead

Adho Mukha Virasana
- forehead on bolster

Invocation to Sage Patanjali

Marichyasana
- one leg in Upvista Konasana

Utthita Trikonasana

Prasarita Padottanasana
- second attempt, arms in AMS

Repeat Utthita Trikonasana

Repeat Parsirta Paddotanasana

Byliguasana

Adho Mukha Virasana
- slanted blocks fingers pointing out
- slanted blocks fingers straight

Repeat Byli

Repeat Adho Mukha Virasana

Gomukhasana

Sirasana
- with Gomukhasana rotation

Gomukhasana

Setu Bandasana
- 2 blankets folded long
- block under tailbone

Ardha Sarvangasana
- feet on wall

Upvista Konasana
- seated on 4 blankets from Ardha Sarvangasana
- bring ab and organs inward

Baddha Konasana
- pubis upward
- butt bone downward

Savasana