Sequence - Inversions

exhale push navel in

Supta Baddha Konasana
- torso over horizontal bolster
- press toes at wall
- rest neck on thin roll
- back bend head shape

Adho Mukha Virasana
- knees on bolster
- fold over with forehead resting on bolster
- rest arms at side of torso

Wide Leg Uttanasana

Supta Padangusthasana II
- long rectangle fold under grounded knee
- weight on top of grounded knee
- belt heel
- rest moving leg's shin on bolster

Upvista Konasana
- seated on small fold
- rest forearms on vertical bolster
- keep buttocks moving down

Prasarita Padottanasana
- rest head on bolster
- move waist and shoulder-blades into body

Sirsasana

Halasana
(Toppling Halasana)
- like Viparita Karani
- shoulders on bolster - 1" away from wall
- blanket for for head

Salamba Sarvangasasna

(for period) Setu Banda
- mat covering bench, opened, not folded
- bolster parallel to bench, not perpendicular
- double fold for head
- shoulders resting on bolster

Cross Bolsters
- block at end of bolster
- blanket over bolster
- double fold for head
- while grabbing block, push away from wall

Savasana
- rest torso on bolster
- seated on double fold
- resting head on double fold

Swastikasana

Groin Work: Backbends & Twists

Backbends and twists are excellent for cold weather

Wide Leg Twist on Chair

Uttanasana
- with chair

Adho Mukha Svanasana
- with chair

Utthita Parsva Hasta Parsvakonasana
- standing with 90 degree bent leg on chair against wall
- block behind standing foot
- move navel and groin away from each other
- move butt away from wall (bent leg's)
- move butt toward wall (straight leg's)
- first concentrate on vertical movements, then horizontal

Utthita Parsvakonasana
- with bent legs foot on block
- back foot at wall

Uttanasana
- wide legs

Adho Mukha Svanasana

Gomukasana

Adho Mukha Svanasana
- hands into wall

Gomukasana
- open armpit

Pincya Maryasana
- strap narrower than shoulderstand

Viparita Dandasana
- then with head in Sirsasana
- feet on blocks at wall

Niralamba Sarvangasana
- at wall

Swastikasana
- with bolster into navel

Adho Mukha Virasana
- with bolster into navel

Savasana