sequence

For the yoga students out there, here is a sequence that was taught last night at the institute. I am not going to write any instructions on actions, breath, etc, so it is up to you to be aware of how you are practicing. Be safe, and explore how the sequence may effect you.


Adho Mukha Virasana (child's pose)
Adho Mukha Svanasana (dog pose)
Uttanasana
Prasarita Padottanasana
Adho Mukha Vrksasana
Sirsasana I
Eka pada sirsasana
Parsvaikapada sirasasana
Parsva sirsasana
Uttanasana
Chatushapadasana 2x
Sarvangasana
Eka pada sarvangasana
Parsvaika pada sarvangasana
Halasana
Parsva Halasana
Marichyasana III (3x)
Uttanasana (heels lifted)
Uttanasana (toes lifted)
Uttanasan (heels lifted)
Uttansana (toes lifted)

-Samasthiti (Samasthiti between each side and each asana - jumping feet apart and together)-

Trikonasana
Adho Mukha Svanasana
Uttanasana
Virabhadrasana II
Uttanasana
Utkatasana
Virabhadrasana I
Adho Mukha Svanasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Trikonasana to Ardha Chandrasana
Uttanasana
Baddha Konasana
Upavistha Konasana
Baddha Konasana
Dandasana
Tadasana
Virabhadrasana I to Virabhadrasana III
Adho Mukha Svanasana
Uttanasana
Paschimottanasana (legs wide)
Janu Sirsasana
Pachimottanasana (legs together)
Supported setu bandha (use brick - feet to wall)
Savasana (no support)