Supta Padangusthasana Practice

Samyama the practice of the last 3 limbs of yoga » internal practice
Dharana - concentration
Dhyana - meditation
Samadhi - absorption

First 5 limbs » external practice

Dharana is the concentration on one thing at a time. Anti-force of multi-tasking. Focus and hold interest at one point, like chanting. This leads to meditation, Dhyana.

Supta Baddha Konasana
- strap top of ankle

Adho Mukha Virasana
- keep head down

Uttanasana
- keep head down

Supta Padangusthasana I
- knee bent

Supta Padangusthasana II
- knee bent

Supta Padangusthasana III
- knee bent

Supta Padangusthasana variation
- holding on to bent leg's foot
- bottom of foot facing ceiling

Supta Padangusthasana variation
- knees bent
- hold shin

Supta Padangusthasana variation
- in Padmasana

Supta Padangusthasana variation
- straighten leg without strap

Swastikasana
- bend forward
- move butt down

Uttanasan
- w/chair seated bent down
- keep torso close to things
- slowly straighten legs

 Facing wall stranding asana
- w/one leg bent on chair

Seated on chair
- w/one leg bent over
- resting on other forward bend
- Padmasana

Uttanasana 
- on chair
- eblows and arms on chair seat

Yoga Mudra

Savasana 
- on bolster

Knee Awareness Sequence

Supta Padangustasana I
- strap at front of heel
- strap at back of heel
- move inner knee back

Adho Mukha Virasana

Virasana
- roll matt resting in knee crease

Uttanasana
- metatarsals on rolled mat

Parsvottanasana

Adho Mukha Svanasana
- hands at wall

Virasana Marichyasana

Parivrtta Trikonasana

Sirsasana

Uttanasana
- rolled mat

Utthita Trikonasana
- rolled mat front foot
- legs kiddy corner
- back heel at wall

Upvista Konasana
- seated on blanket
- abs on bolster
- bend forward

Supta Baddha Konasana

Sliding Cross Bolsters

Knee Savasana
- strap block in between shins
- trifold under knees
- lie back
- support head with blanket

Arm & Shoulder Work

Therapeutics: Rest body before healing

prop steup?
-2 double fold blankets for head
- bolster widthwise

Supta Urdhva Hastasana
- lie back
- strap
- double fold for head?

Standing Asana
- w/palm on wall
fingers point backward

Adho Mukha Savasana
- slanted blocks
- same hand position as previous asana

Standing Asana
- extend arms to the sides away from each other
- palms down
- rotate arms, palms up

Viparita Dandasana

Wide Legs on Chair
- twist to look over each shoulder

Utica Marichyasana
- stand with bent leg's foot on block resting on chair
- look left then right

Shoulder Jacket Asana

Chatushpadasana
- rest butt on interlock fingers

Savasana
- 3 double fold blankets for head
- medium height foam block for torso
- double fold for butt?