Meditation + Balance Sequence

Meditation
Place
Time
Habit
Sitting Position
Breath
Observe Mind
Point of Concentration

Tree of Yoga
Every asana center of gravity and sense of action

Shoulderstand Balance
- seated in Virasana
- extrend right arm
- twist forehead on double folded blanket

- end centralized

Utthita Parsvakonasana

- w/block

Parsvottanasana

Utthita Parsvakonasana

- front heel lifted

- use right arm as stand for leg

- rest hand inside foot

- rest hand outside of foot

Parvottanasana (AMS)

- then rest head down

- hold unto shins

- move elbows forward

- keep torso closer to legs

- keep legs close to torso

Uttanasana

- moving inward

Halasana

Upvista Konasana

- 2 blocks, low height

- forearms resting

Baddha Konasana

- w/blocks

Kandasana

Umbyadasana (sp?)

Malasana

Dwi Hasta Bhujasana

- keep shoulder » knee

- hand to block

prop setup

- two double folded blankets on one side of mat

- near blankets, two low height blocks, outward 45 degree angles

Supported Malasana

prop setup

- trifold blanket at one side, extending short width of mat

- bolster perpendicular to trifold

- block flush against other side of bolster

- seated near trifold

- extend arms

- heels on blanket

- keep knees in

Malayasana


Chatushpadasana

Supta Swastikasana

Savasana

Janet Workshop Backbends

Tadasana
with block

Uttanasana
with block
pigeon toed

Uttanasana
belt around shoulder blades and knees
fingertips on ground
concave back
look up

Adho Mukha Svanasana
tabletop

Adho Mukha Virasana

Adho Mukha Svanasana
with block

Plank

Adho Mukha Svanasana
2 medium height blocks under hands

Urdhva Mukha Svanasana
padded block under pubic bone
tailbone moving in
then without prop

Backward extension
Seated on chair with mat
then seated on mat in Dandasana
move head back
bolster for head
catch sides of chair
move to sides of back of chair
bring elbows in

Ustrasana
chair to wall
blanket
hips next to chair
facing chair
then in Ustrasana
buttocks next to chair
feet under
then with front body on wall
with bolster resting on shins

Viparita Dandasana
on chair with mat
knees bent
then with block between thighs and belt
straighten legs

Setu Bandha
lie down
knee bent
medium block block between knees
lift hops

(legs tired = legs integral to backbends)

belt arms
lift torso and arms
backbend
bring legs toward headside
lift shoulders

Uttanasana
on chair (head)

Citari Parviasana?

Savasana