Compactness and Expansion IISequence by Stephanie QuirkIllustration: Svenja KarstensThis series exploring how we work with opposing forces was originally recorded in April 2021.You can rent the recordings of this series at:https://www.marrickvilleyoga.com.au Akunchanasana in SarvangasanaParvanmuktasana – holding the heelsSupta Pavanmuktasana – bolster for the head and bolster for the buttocksJathara Parivartanasana – dynamic atomic smallnessBharadvajasana IMarichyasana…

Compactness & Expansion Part 1 Sequence written by Stephanie Quirk.Illustration: Svenja KarstensThis series exploring how we work with opposing forces was originally recorded in April 2021. You can rent the recordings of this series athttps://www.marrickvilleyoga.com.au Supta Tadasana feet together – legs bound, feet into the wall,belt at the bulky part of the thigh, belt below…

Adho Mukha VirasanaMalasana Squat- holding shinbones… to..Uttanasana..to..Malasana Squat- holding shinbones… to..UttanasanaPadagulpasana – holding the anklesPrasarita PadottanasanaPrasarita Padottanasana – holding the anklesPrasarita Padottanasana – turning the fingers away from the face and bring the forearms and elbows togetherParsvottanasanaTadasana – interlock the fingers behind the backParsvottanasana – right side hands in Paschima Namaskarasana ..to..Prasarita Padottanasana ..to..Parsvottanasana –…

Sequence inspired by Stephanie Tencer. If you would like to support my work, I am thankful for your donation.

TadasanaUrdhva HastasanaTadasana – extend the arms to the sides at shoulder height, rotate arms in the shoulder joint and then extend up toUrdhva Hastasana – repeat a few timesTrikonasanaVriksasanaUtthita Hasta Padangushtasana – foot on the wall or the back of a chairParsva Hasta Padangushtasana – foot on the wall or the back of a chairUttanasana…

Adho Mukha SwastikasanaParsva Adho Mukha SwastikasanaDandasanaBaddha KonasanaDandasanaBaddha Konasana – repeat several timesUrdhva Hasta DandasanaBaddha KonasanaParsva DandasanaUpavistha KonasanaUpavistha Konasana – one leg in Baddha Konasana – twist – and lean over the straight legBaddha KonasanaDandasanaJanu SirasanaAMSUttanasanaAMSUttanasanaUrdhva HastasanaUttanasanaUrdhva HastasanaBaddhanguliyasanaAMS toTrikonasana right side toAMS – repeat left side – AMS toTrikonasana right side toArdha Chandrasana right side to…

Savasana – block under the shoulder blades and for the headAMSAMS – head rest on a blockVajrasana – arms BaddhanguliyasanaVajrasana – arms in GomukhasanaAMSVajrasana – interlock your fingers behind your back, lift your sternum, move your shoulder blades downAdho Mukha Vajrasana – interlock your fingers behind your backVajrasana – grab a belt, hands wide apart,…

Adho Mukha VirasanaTwist on floor:Lying on your stomach, stretch your arms out at shoulder height,press your right shoulder down into the ground,then turn from right to left, put your feet upand slowly lower your left hip towards the floor.Adho Mukha SvanasanaUttana Shishosana (puppy pose)Adho Mukha Virasana (fingers pointing back)Adho Mukha SvanasanaGomukhasana in VajrasanaAdho Mukha SvanasanaTadasana…

Adho Mukha VirasanaAdho Mukha SvanasanaAdho Mukha Svanasana – hands to wallUttanasana – concave backTadasanaUrdhva HastasanaBaddhanguliyasanaGomukhasana in TadasanaTrikonasana – back foot at wallParsvakonasana – back foot at wallVirabhadrasana II – back foot at wallArdha Uttanasana – hands to wallVirabhadrasana I – back foot at wallVirabhadrasana I – arms in Gomukhasana, back foot at wallAdho Mukha Svanasana…

Adho Mukha VirasanaAdho Mukha Svanasana – heels to wallAdho Mukha Svanasana – hands to wallTrikonasana – back foot at wallArdha Chandrasana – back foot at wallArdha Uttanasana with wallParsvottanasana – concave back, hands to wallAdho Mukha Svanasana – heels to wallEka Pada Adho Mukha Svanasana – at wallUrdhva Prasarita Eka Padasana – at wallTadasanaUrdhva Hastasana…