32 Compactness & Expansion II

Compactness and Expansion II
Sequence by Stephanie Quirk
Illustration: Svenja Karstens
This 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 Sarvangasana
Parvanmuktasana – holding the heels
Supta Pavanmuktasana – bolster for the head and bolster for the buttocks
Jathara Parivartanasana – dynamic atomic smallness
Bharadvajasana I
Marichyasana 3
Malasana – 1.arms straight ahead, 2.arms holding the shins 3.arms through the inner legs holding the heels
Bakasana
Bhujapidasana
Bakasana – with bricks under the hands
Bhujapidasana – with bricks under the hands
Adho Mukha Svanasana
Urdhva Mukha Svanasana – with backbender to move the lower spine in
Dwi Pada Viparita Dandasana – over the backbender, anterior spine opens
Urdhva Dhanurasana – 1. height under the hands, feet up on the Viparita Dandasana bench, 2. hands on legs of the chair
Adho Mukha Svanasana
Halasana (good height)
Savasana