This is the sequence from last week's intermediate/advanced group practice. We worked with the theme of precision - being just that and no other; being exactly that, neither more nor less. It was a lot of fun. How much effort is enough to advance your asana practice?! Explore that concept in your body, while practicing this sequence. We worked with two main key actions: strong legs (muscle energy) and clear alignment in the shoulders (arm bones back, chest lifting up toward chin).
One detail to note, if full natarajasana (both hands to ankle) is new to you, take it out of the end of this sequence. Its a complicated pose, if you are new to it. However, if natarajasana is accessible to you, its perfect after all the deep pigeon variations. Its the same hand hold with the foot and same shoulder actions, just standing up on one leg. Enjoy!
The Practice: 12/11 YO downtown (2hrs)
2 Peak poses: Eka Pada Rajakaopotasana I & II
Amv (child's pose) Ams - hands interlaced Uttanasa - hands interlaced Surya namaskar a (3x) - alternate salabasana & makrasana variations Surya namaskar b (3x) - vira I hands clasped & utkatasana - head to knees, hands clasped behind back Handstand Pincha Eka pada bhekasana Urdhva eka pada bhekasana Parsvakonasana - Trikonasana - ardha chandrachapasana Pigeon w/ hands clasped Anjaneyasana w/ hands clasped baby dancer Humble warrior - bowing with hands clasped behind back AMS EPRK I - prep EPRK II prep - one leg in bhekasana Parivrtta EPRK 2 prep - twisted monkey EPRK I - thigh stretch Naginyasana - Mermaid pose Naginyasana II - Mermaid pose 2 Eka pada Dhanurasana - hands interlaced behind foot (Natrajasana on belly) Urdhva Dhanurasana 3x Dwi pada vipparita dandasana 2x *EPRK I - shoulder action: hand to foot *EPRK II - at wall (with a partner holding back leg vertical) Natrajasana AMS Child's pose Bharadvajasana Twisted suhkhasana SPG I (supta padangusthasana) Knees to chest Meditation Savasana