The sequence has been morphing and changing more this week than most. Every week the sequence changes a little bit depending on the things I learn from one class to the next, the number of people in the room, and the level of students in the room. So, here’s the sequence as it was planned. It turned out to be too long for a 90 minute class. I edited depending on the needs and abilities in the room more than most classes. There’s some fussy stuff with hips so sometimes that takes longer than I expect.
Swaswtikasana
Baddha Konasana – feet together, skinny block between the feet, medium block, wide block.
Foot work
Siddhasana
Cross legs on a long bolster, forward bend
supta padangustasana
Dead bug
Stand on one leg, put one foot on the chair then put hands on the chair, then to a block, then to your ankle
Garudasana on the chair, standing
Vrksasana
Gomukasana
Sirsasana (intermediate class only
Salamba Sarvangasana
Sarvasana
Pam Lindberg Yoga 