Meditative Practice

Prasarita Padottanasana

- classic

- Adho Mukha Svanasana arms

Supta Padangusthasana I & II

- pranayama blanket setup

- 1 rectangle wide fold & 1 trifold for torso

- rolled blanket for leg

- strap foot

Upvista Konasana

- 2 blankets

- bend forward

Prasarita Padottanasana

- classic

- then AMS arms

- then head down and hold shins

Uttanasana

- head down resting on blocks

Arda Sirsasana II

- Mudra

- T-shape blocks at wall

Viparita Dandasana

Niralamba Sarvangasana

- shoulderstand set up so top of head faces wall

- w/bolster at end of blankets just other side of wall

- keep top head 1" from wall

- strong lift of chest

- move legs toward face

(creates balance in the brain)

- then toes curled under

- lift legs

- rest interlaced hands on bolster

- finish in Karnipadasana

- hold unto bolster to come out of asana

Uttanasana

Supta Baddha Konasana

- over bolster

- hold elbows

then Supta Swastikasana

Baddha Konasana

- seated on bolster

- bend forward to lift buttocks into wall