11/15 Sunday Practice Sequence

Thanks Tamara for getting those notes up so quickly!

Here is the sequence of poses we did as best I remember:

Free-form Warm-up (Surya Namaskar)

Parsvakonasana

Virabhadrasana I w/ arms in cactus

Trikonasana - into slight backbend if wanted

Virabhadrasana II

Utkatasana

Dolphin

Anjanyasana w/ backleg bent toward buttocks, opposite hand reaches behind to hold foot. Then add twist toward front knee.

Lunge w/ torso extended low between legs (or, beside front leg)

Eka Pada Rajakapotasana I Prep

Fire Log

Standing Baby-Cradle+ Eka Pada Utkatasana - (lifted leg over standing leg thigh)

Bhujangasana

Salabhasana (your choice of legs elevated or torso elevated)

Dhanurasana

Setu Bhanda Sarvangasana

Urdhva Dhanurasana

Eka Pada Dhanurasana - opposite arm and leg

Pincha Mayurasana -- single and with Partners

Upavistha Konasana

Parsva Upavistha Konasana

Paschimottanasana

Supta Padangusthasana - leg vertical / out to side / and leg across body

Windshield Wipers

Baddha Konasana

Savasana

*** Tim, if you feel the urge to post it would be great to hear more from you about the muscle engagement we were working with in Pincha Mayurasana. Annie had some great diagrams of the muscle groups at work when fully engaged.