- PARSVA VIRASANA legs and feet together - ADHO MUKHA VIRASANA legs and feet together - PARIVRTTA AD MUK VIRAS walk arms over as far as you can - PARVATASANA - ADHO MUKHA SVANASANA feet together
- EKA PADA ADHO MUKHA SVANASANA --->jump
UTTAN > ADHO MUK > URDHVA MUK > ADHO MUK > UTTAN
- Repeat ADHO MUKHA >URDHVA MUKHA 3x
- SIRSASANA Periods- Back bender
- TRIKONASANA focus on turning head, shouldn't be heavy.
- VIRA I: roll create space in cervical, manos en la nuca - VIRA II: majestic pose, like king, energy on back leg, head back - ARDHA CHANDRASANA (periods- Janu Sirsasana x5) head as Trikonasana, has to lift and turn. Watch effects on chest. - UTTANASANA legs wide - PRASARITA PADOTANASANA
- ROPE 1 side chest UP, head back
- SETTU BHANDA on bench create space in ribcage and lungs - ADHO MUKHA SVASTIKASANA head resting on bench. Push bench away for extension of trunk, dorsal in. - UTTANASANA Head resting on bench - SAVASANA