July 23rd Sequence

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Baddha Konasana

- on bolster

- then with feet resting on block

Utthita Parsvokonasana

- medium height block for hand

Utthita Parsvokonasana

- hand resting on the inside of the bent leg's foot

- lift bent leg's heel high

Malasana

- on chair with top of head resting on bolster and blanket

Utthita Padmasana

- standing with chair

- build enough height with bolsters, blocks, and blankets to reach hip height

- lift one leg up resting foot past hips like Padmasana

- use support of the wall with fingers

- move pelvis up

- move bent leg's groin downward

Urdhva

- bolster on chair lying on seat of chair

- seated on 2 double folded blankets on the ground

- bend back resting head on bolster

Ardha Urdhva Dhanurasana

- mat and one blanket on back of chair

- pivot at kidney band

- move closer to wall

Cross Bolsters

- 2 bolsters crossed

- 1 double folded blanket for head

- half Padmasana which each leg

- move knee away from torso

- mobility in hips protects knee

Viparita Karini 

- in cross bolsters setup

- remove blanket behind head

- rest shoulders on ground

Baddasana/Baddha Konasansa

- bend forward

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Kidney Band Sequence

Location of the kidneys and adrenal glands according to the back:

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Concave Uttanasana
- nod to Padangustasana
- loop strap
- press metatarsals into strap
- keep feet hip width apart
- press kidney band into strap

Prasarita Padottanasana
- concave back

Utthita Trikonasana

Viparita Dandasana
- kidney band on front of seat

Virasana
- knees on 2 double folded blankets
- double fold in between butt and shins
- toes tucked
- then toes lying flat

Dandasana

Bhadrasana
- seated on 2 double folded blankets

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Tadasana
- evenly distribute toes and metatarsals
- lift leg into 90 degree position
- hands into Namaskarasana

Vrksasana
- hand at wall
- evenly distribute toes and metatarsals
- hands into Namaskarasana

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Utthita Parsvakonasana

Concave Uttanasana
- keeping only big toes on mat

Adho Mukha Svanasana
- partner pumps rope (or belt) into kidney band

Viparita Karani

Savasana

June 18th Class

Supta Baddha Konasana
- toes at the wall
- bolster supporting torso

Virasana
- knees on bolster
- then head down
- arms resting by torso

Uttanasana
- concave back
- fingertips on bolster

Uttanasana
- then head down
- holding unto elbows

Utthita Parsvakonasana

Utthita Trikonasana

Prasarita Padottanasana
- head down
- AMS arms

Gomukasana

Sirsasana

Twist on bolster

Urdhva Mukha Svanasana

Baddha Konasana
- Upvista Twist

Upavistha Konasana


Vishnu Asana

Setu Bandha

Prasarita Padottanasana

Savasana
- on bolster and blanket

Chair Twists

Wide Leg Twist 
- with chair

Seated on the side of chair

Uttanasana
- with chair

Prasarita Padottanasana
- moving chair away

Marichyasana III

Viparita Dandasana

Salamba Sarvangasana
- with chair

Viparini Karni

Supta Baddha Konasana

Prone Savasana
- bolster
- space
- 2 double folded blankets

Shoulder & Groin Sequence

Supta Baddha Konasana
- strap at ankles
- bring knees up, toward head
- stabilize lower back
- widen knees

Supta Padangustasana
- with grounded leg bent

Virasana
- seated on heels with toes tucked
- then toes on ground
- separate knees
- bend forward

Tadasana
- hands up
- hands up with block between palms

Utkatasana

Adho Mukha Svanasana
- right then left lunge position

Uttanasana

Virabhadrasana I
- keep head down
- lift metatarsal to plant heels into ground
- lift back heel turn leg under dropped heel

1. back leg back
2. bent front leg
3. lift arms & chest

Adho Mukha Svanasana
- slanted block
- fingers point outward
- then point toward feet

Shalabhasana
- prone with sliding chair in front of you
- rest heel of hand on seat of chair
- open palms and fingers
- lift chest

Ardha Urdhva Dhanurasana
- folded mat & blanket on back of chair
- press bottom of feet into legs of chair
- backbend lift butt
- seat of chair on upper back & shoulders

Viparita Dandasana
- on chair
- extend arms

Wide Leg Twist on Chair

Malasana
- resting on chair
- draw in with navel
- butt back
- hand on feet
- bend forward

Uttanasana
- forearms resting on seat of chair
- head on forearms
- keep weight on heels

Savasana
- lie on bolster
- shoulders on ground
- rest calves on chair seat