Sequence from Level One: Moral of the story, breath, take your time, and keep you face, neck, and shoulders passive.
Jathara Parivartanasana (twist on the back legs outstretched, Legs bent) x 3
Adho Mukha Virasana to the side x 2
Adho Mukha Svanasana
Uttanasana x 2 one minute each
Adho Mukha Svanasana
Tadansana with brick in between upper thighs, close eyes, observe the weight and space evenly over the 4 corners of the feet, observe the breath, allow the back of the body to descend while the front of the body ascends.
Urdvha Hastasana x 3 use breath inhale arms up up up and lift from the ribs not the shoulders
Paschima Namaskarasana in Tadasana (do this and the above with the brick still in between the thighs)
Uttanasana with bricks for hands, concave and convex spine
Padangusthasana x 2
Paschima Namaskarasana in Tadasana
Padahastasana
Urdvha Prasarita Padasana x 3 only to 90 degrees
Upavistha Konasana
Baddhakonasana x 2 (2nd time lean to one side and place your elbow on the thigh to descend the thigh, then when coming back up keep that thight down. As Lisa said last Friday................the thigh that is descending is your dream and the other side is your reality, so make them both your reality!)
Dandasana
Janusisasana with head to bolster
Viparita Karani
*I loved teaching this sequence today. Everyone seemed to not only look as though their bodies felt better, but everyones faces were so relaxed......what else can we ask for? Integrated Mind, Body, Soul? This is the yoga, not just your body moving around in poses. To integrate the breath into the poses so they feel effortless. Maybe not at the beginning, but as you keep practicing the poses will come, the brain will be focused, and the face will be passive.
