2hr Practice - Focus: Standing Poses

I went to Patti Dusel's class in Edmonton and to the best of my memory, this was the practice we did yesterday. It was a good practice - 2 hours - and my quads worked hard in the standing poses.

Warm Up Cycle - Hold every pose 40 secs:

• Addho Mukkha Virasana
• Uttanasana
• Addho Mukkha Svanasana - feet against wall
• Chataranga Dandasana
  
• Addho Mukkha Svanasana - hands against wall *active pose, yet recovering*
• Uttanasana
• Addho Mukkha Svanasana
• Ardha Mukha Vrksasana - Half Handstand against wall
• Addho Mukkha Svanasana
• Addho Mukkha Virasana

Standing Poses

• Tadasana *take the arms back, turn the palms back, as if you were hanging off the ropes*
  
• Urdhva Hastasana
• Parvatasana in Tadasana
  
• Vrksasana (with the right leg bent: the right hip bone moves towards the center, the thigh rotates outward; standing leg: lift the knee caps, engage quads, lift front of the pelvic rim)
• Trikonasana *drop buttocks, lift front rim of pelvis, take the tb in by using the gluts, the head and torso is on the outside of the leg (back)*
• Utthita Parsvakonasana
• Ardha Chandrasana
• Utthita Hasta Padangustasana
• bend one knee and hug it into your torso
• put the strap around the foot and extend the leg out
• extend through the inner heel

Inversions

• Sirsasana Cycle (5 min)
• Salamba Sirsasana - 3 min
• Eka Pada Sirsasana -1 min
• Salamba Sirsasana - 1 min

Abdominal

• Paripurna Navasana - Feet are above eyes
• Urdhva Prasarita Padasana (90 degrees, 45 degrees) - ensure the sacrial band is pressing into the floor
• Urdhva Prasarita Padasana (90 degrees, 60 degrees, 30 degrees)

Twist

• Jathara Parivartanasana (first hovering, the second round - on floor)

Closing Sequence

• Upavista Konasana
• Supta Baddhakonasana * do always after core work like Navasana - for recovery of the hip flexors*
• Salamba Sarvangasana
• Savasana (in Supta Baddhakonasana) *the focus is on the front of our brain, our throat and our heart - to connect the 4th, 5th and 6th chakra*