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