30 Move from the known into the unknown

11. April 2022

Adho Mukha Virasana
Malasana Squat- holding shinbones… to..
Malasana Squat- holding shinbones… to..
Padagulpasana – holding the ankles
Prasarita Padottanasana
Prasarita Padottanasana – holding the ankles
Prasarita Padottanasana – turning the fingers away from the face and bring the forearms and elbows together
Tadasana – interlock the fingers behind the back
Parsvottanasana – right side hands in Paschima Namaskarasana ..to..
Prasarita Padottanasana ..to..
Parsvottanasana – left side..to..
Prasarita Padottanasana – hands in Paschima Namaskarasana
Urdhva Hastasana
Marichyasana I – turning, sit on a blanket bring the heel on the blanket
Purvottanasana – legs bent, repeat several times
Purvottanasana over a chair with a bolster
Urdhva Dhanurasana over a chair with a bolster- holding the elbows over head, bring the fingertips to the wall or bring the hands to the seat of the chair
standing back arch ..drop back to..
Urdhva Dhanurasana (if possible) or practice the standing back arch without dropping back
Adho Mukha Svanasana
Parsva Uttanasana
Malasana – straighten the arms forward
Ardha Halasana – with a chair, thighs supported

This sequence was taught similarly by Marla Apt.
She taught the standing back arch and I introduced and practiced the drop back to Urdhva Dhanurasana for myself.
Illustration: Svenja Karstens

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