The focus of the sequence was on feet and calves. We stood on the bottom of the seat of a folding chair to help lengthen the calves and to direct weight in the back foot while doing standing poses.
Here’s the sequence:
Swastikasana
Fingers between the toes
Sit on feet (vajrasana) with a variety of feet positions (crossed, toes touching/heels apart, toes turned under) and we crushed our calves with a rolled up sticky mat (not shown).
Stand on the bottom of the seat of the chair and Adho Mukha Svanasana (alternating three or four times)
Using the chair:
Trikonasana
Virabhdrasana II
Parsvakonasana
Parsvottanasana
Parvritta Trikonasana
Uttanasana
Sirsasana (intermediate class only)
Salamba Sarvangasana
Marichyasana III
Savasana
Pam Lindberg Yoga 