August 19, 2014

Here is the sequence from my home practice today. Enjoy!

Adho Mukha Virasana – 1 minute

Adho Mukha Svanasana – 1 minute

Uttanasana – 1 minute
Supta Padangustasana I – 90 degrees (all for 1.5minutes)
Supta Padangustasana III
Supta Padangustasana IV
Supta Padangustasana I – extension, arms overhead

Abs:
Urdhva Prasarita Padasana prep – 1 min
Ardha Navasana – feet at wall 2X
Jathara Parivartanasana 10X / side

Hips: 1.5 minute timings
Adho Mukha Ardha Padmasana
Padmasana – supine with hips knees supported
Padmasana – hips on bolster
Matysasana – lying back over 2 blocks

Sirsasana 5minutes

Virasana series:
Virasana – 3 minutes
Eka Pada Supta Virasana – 2 minutes / side
Eka Pada Virasana back at wall – 2 minutes / side

Ustrasana -1 minute

Hanumanasana – with bolster, without support, with thigh stretch – 1 minute / side

Urdhva Dhanuarasana 3X

Viparita Dandasana 2X

Eka Pada Rajakapotanasana I, II, III, IV (no timing)

Supta Bharadavajasana 3 minutes / side
Sarvangasana + Halasana 8 minutes

Savasana