Here’s what I remember of Mary’s lovely hip opening sequence to prepare for Eka Pada Sirsasana. My hips feel so happy now!
Swastikasana
Swastikasana forward
Adho Mukha Virasana
Adho Mukha Svanasna
Adho Mukha Virasana – feet apart
Uttanasana
Adho Mukha Svanasana
Supta Baddha Konasana – flat, begin by holding ankles, then release hands and turn palms up as in Savasana
Supta Tadasana
Supta Padangusthasana I, II, III – without arm behind head in III
parter work in Supta Padangusthasana III – partner helped by manually turning the bent leg thigh out and moved outer ankle toward opposite armpit
Supta Padangustasana I, I classic with lift of trunk, III with arm behind head, II
Malasana – looped belt around waist to hold if clasp isn’t attainable
Parivrtta Janu Sirsasana
Parivrtta Paschimottanasana – 1st time legs together, 2nd time with legs hips’ width apart
Kurmasana – arms back with palms up
Akarna Dhanurasana I, II
Eka Pada Sirsasana
Supta Eka Pada Sirsana – bolster sideways under upper thoracic spine
Purvottanasana – hands on blocks
Setu Bandha Sarvangasana – block under sacrum
Supta Swastikasana