Intermediate Sequence forward bends and twists

10. August 2020

Svastikasana
Urdhva Hasta in Svastikasana … to…
Parsva Svastikasana
Dandasana
Urdhva Hasta in Dandasana … to …
Parsva Dandasana
Ardha Uttanasana – hands to wall
Tadasana
Urdha Hastasana
Ardha Uttanasana – hands on blocks
Ardha Uttanasana – hands flat to floor (if possible, otherwise as above)
Padagulpasana
Padangusthasana – concave
Padangusthasana
Adho Mukha Svanasana – hands on blocks diagonally on the wall
Ardha Uttanasana – hands to wall … to …
Parsvottanasana – concave
Parsvottanasana – concave, hands on high blocks
Parsvottanasana – concave, hands on blocks across (if possible, otherwise as above)
Parsvottanasana – concave, hands to the floor (if possible)
Parsvottanasana
Gomukhasana – sit on the floor, feet to the edges of the mat, release the grip and turn
Adho Mukha Svanasana
Virasana
Gomukhasana in Virasana
Paschima Namaskar in Virasana
Adho Mukha Svanasana
Parsvottanasana – hands in Paschima Namaskar
Prasarita Padottanasana – hands to ground
Prasarita Padottanasana – hands in Paschima Namaskar
Sirsasana
Baddha Konasana in Sirsasana
Upavistha Konasana in Sirsasana
Eka Pada Sirsasana
Parsva Sirsasana
Dandasana
Urdhva Hasta in Dandasana
Paschimottanasana
Janu Sirsasana
Trianga Eka Pada Paschimottanasana … to …
Krounchasana
Ardha Baddha Padma Paschimottanasana
Paschimottanasana
Paschimottanasana – block to soles of the feet, grip the block
Parsva Adho Mukha Upavistha Konasana
Parivrtta Janu Sirsasana
Bharadvajasana I
Ardha Halasana – soles of the feet to wall
Salamba Sarvangasana
Eka Pada Sarvangasana
Halasana
Supta Konasana
Parsva Halasana
Savasana

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