I’ve decided to start posting the sequences of what I teach in the blog. Hopefully this can help students with their home practice.
This sequence is inspired by the work we did with Kirsten Agar Ward on Saturday. We focused on keeping the width in the tailbone space by broadening the back groins and thighs while engaging/gripping/lifting the outer buttocks to lift the trunk and open the chest.
Swastikasana (Seated Crossed Legs)
Adho Mukha Virasana (Downward Facing Hero)
Adho Mukha Svanasana (Downward Facing Dog)
Uttanasna (Intense Stretch)
Tadasana (Mountain) – spread heels from inner to outer heel then grip outer buttock
Utthita Trikonasana (Extended Triangle) – bear weight in sole of front foot and heel of back foot
Virabhadrasana II (Warrior II) – bear weight in both heels as you stretch the legs away from each other
Utthita Parsvakonasana (Extended Side Angle) – bear weight in both heels as you stretch the legs away from each other, observe how this affects the chest
Parsvottanasana (Intense Turned Stretch) – concave back, facing wall, bear weight in sole of front foot and heel of back foot, press hands to wall to keep back heel down
Parivrtta Trikonasana (Revolved Triangle) – bear weight in sole of front foot and heel of back foot, keep back groins broad and weight distribution the same as you turn trunk
Sirsasana (Headstand) – keep length on bottom of forearm and wrist
Baddha Konasana (Bound Angle)
Janu Sirsasana (Head of the Knee) – 3x – first time, classic entry; 2nd time, extend trunk over bent leg and find ease, softness; then crawl trunk over straight leg; 3x, focus on maintaining breadth across back groins as the outer hips and buttocks grip to lift and lengthen trunk
Parivrtta Janu Sirsasana (Revolved Head of the Knee) -extend trunk over bent leg and find ease, softness; then crawl trunk over the straight leg, revolving the trunk up as you crawl
Setu Bandha Sarvangasana (Bridge) – spread back groins and grip outer buttocks
Savasana (Corpse)