Peak Pose: Bakasana, Crow Pose

Me, in Bakasana, Bottoms up!

This is a sequence for today's class at Lighten Up Yoga 5-6:30 inspired by Anne-Marie Schulz from her blog Thoughts on Teaching Yoga and Philosophy.   

The theme of this sequence is about "hugging in", what my teacher often refers to as the "squeeze and flush" which tones and cleanses the organs, particularly the kidneys in this sequence.  Make sure to drink lots of water at home to help clean out any toxins released during this practice.

swastikasana (legs belted)
forward fold and twist in swastikasana
table top,  cat/cow (work extensively in cat: focused on the "arm circuit"  described in this Yoga Journal article by Richard Rosen)
Adho Mukha Savasana (downward facing dog)
uttansana with bend knees, hold on to elbows (forward fold)
tadasana, mountain pose
arm work:  Gomukhasana arms
vrksasana, tree pose
utkatasana, chair pose (at wall)
Garudasana, Eagle pose (at wall)
uttanasana-->Padhastasana (beginners bend knees)
Adho Mukha Savasana, Down dog
Dandasana
Maricyasana 3
Gomukhasana, cow-face pose
Adho Mukha Savasana, Down dog
Lolasana (use blocks if arms are too short or beginner)
Bakasana, crow pose
Prasarita Padottanasana
Sirsasana/Prep
Bridge
Sarvangasana/prep
Savasana