A sequence for spinal extension & lengthening the side body: working up to Pavrtta Janu Sirsasana:
Friday Dec. 14th 5-6:30 at Lighten Up Yoga
Please feel free to comment with any suggestions to the sequence!
*=modification
sukhasana, easy sitting pose
extend arms with fingers interlaced, bulliyangasana
bend sideways, one arm extended
gomukhasana arms
balasana with arms extended, walk arms to side, twist
table top: cat/cow
Adho Mukha Svanasana
low lunge to open twist in low lunge
AMS to uttanasana
tadasana
urdhva hastasana
crescent pose
vrksasana
uttanasana to AMS
utkatasana at wall
utkatasana without wall
Gate pose with foot of straight leg at wall
Parsvakonasana, elbow on knee
Parsvakonasana, hand to inside of front foot *with block
Prasarita Padottanasana (*hang dog style with chair)
Sirsasana or *prep
Dandasana
Maricyasana I (open twist)
Janu Sirsasana
Pavrtta Janu Sirsasana
Upavista Konasana
*option to use chair for all forward folds
bridge pose
Salamba Sarvangasana or *Viparita Karani
Savasana
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| Iyengar in Janu Sirsasana |
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