This is the Padmasana preparation sequence Mary Heath taught Friday. Enjoy!
Swastikasana
Swastikasana forward – feet under knees, lengthen trunk forward
Upavistha Konasana – extend inner foot as if to bulge the arch away
Baddha Konasana – keeping trunk upright, head directly above pelvis, press hands down and lift buttocks off floor; descend outer thigh and buttocks as you lower back down to floor; open soles of feet to ceiling
Baddha Konasana forward – deepen crease behind knee into the joint as if pulled by ropes; keep length of front body as you bring your chin toward the floor
Adho Mukha Virasana – deepen crease behind knee into the joint as the skin of the calf and hamstring moves away from the knee toward the hip; broaden and descend back groin
Adho Mukha Svanasana – open back groins
Uttanasana – walk hands back from AMS to Uttanasana to keep action and length of legs
Tadasana
Jumpings a la Surya Namaskarasana:
•Tadasana
•Urdhva Hastasana
•Uttanasana
•Adho Mukha Svanasana
•Urdhva Mukha Svanasana ↔ Adho Mukha Svanasana
•Chaturanga Dandasana ↔ Adho Mukha Svanasana
•Utthita Trikonasana – lift the back leg hip to increase length of front leg
•Virabhadrasana II
•Utthita Parsvakonasana → Utthita Trikonasana – straighten the knee by pulling the thigh up and firming the femur head into the socket
Gomukhasana arms
Adho Mukha Vrksasana
Vrksasana – keep standing leg vertical by firming outer thigh to mid-line
Ardha Baddha Padmottanasana – keep standing leg vertical by firming outer thigh to mid-line; broaden back groin of the Padmasana leg from inside out
Janu Sirsasana – keep the back groin of the bent leg broad to soften the outer knee
Ardha Baddha Padma Paschimottanasana – from Janu Sirsasana sneak outer ankle to opposite groin
Upavistha Konasana
Sirsasana
Parivrttaikapada Sirsasana – legs like scissors, don’t let either leg cross mid-line
Salamba Sarvangasana
Urdhva Padmasana in Sarvangasana – legs up, tailbone in
Savasana
All that preparation and……