Inversion Workshop w/Kathleen

Supta Padangusthasana
- Supta Padangusthasana I
- Supta Padangusthasana III
- Supta Padangusthasana II

Tadasana
- focus on keeping weight on heels (move body back)
- lifting the arches of feet

Uttansana
- keep weight on heels
- elongate front of the body downward
- place hands in from then next to feet
- keep legs straight

Adho Mukha Savasana
- heels on blocks

Uttihita Chaturanga Dandasana(Plank Position)
- lift breastbone

Adho Mukha Vrksasana
prep:
- belt at elbows
- face palms up, then down

Pincha Mayurasana

Sirsasana
prep
- partner keeps shins close to arms » move arms closer together
- fingers close to wall
- rotate thighs inward
- move legs back more

Salamba Sarvangasana
- don't lift shoulders, move away from neck (?)
- rotate thighs inward
- move legs back more

Arm Work

Gomukasana

Utthita Parsvokasana

Utthita Trikonasana
- w/Utthita Parsvokonasana arms

Gomukasana

Adho Mukha Savasana
- hands on slanted blocks
- press palms down

Adho Mukha Savasana

- hands on slanted blocks placed together
- press palms down
- head through arms toward ground

Moving toward Ardha Sirsasana

Viparita Dandasana

Wide Leg Twist on Chair

Parigasana

Asana?
- seated on chair
- bend over
- move pubis up
- retreat abdomen back
- hands on top of feet

Uttanasana
- rolled blanket at abdomen

Bakasana

Salamba Sarvangasana

Marichyasana III

Sirasansa

- height under knees

Standing & Inversions Sequence

Supine variations
- single fold blanket
- 2 double folds
- block medium height (to support kidney band)

Supta Dandasana
Swastikasanaa
- reach arms overhead

Supta Dandasana
Swastikasana
- change legs
- catch elbows

Uttanasana
- concave back
- medium block height

Prasarita Padottanasana
- medium block
- open kidney band

Utthita Trikonasana
- weight on inner foot
- contract outer thigh
- Iyengar created wider stance of feet
- experiment with distance of feet- high height block
- rotate kidney band

Uttanasana

Virabhadrasana II

Utthita Parsvokasana
- keep buttocks inline

Prasarita Padottanasana
- classic
- Adho Mukha Svanasana
- hold shins
- head on ground

Sirsasana

Viparita Dandasana
- trifold for kidney band

Halasana

Eka Pada Sarvangasana
- when existing, hold edges of mat
- keep shoulders down

Marichyasana II
- back leg in Upvista Konasana
- don't turn from neck
- take ear away from shoulder
- take UPK leg heel down

Upvista Konasana

Savasana