Sequence for the week ending 2/16/2020

Last week we focused on the “articulation of the arm in the shoulder joint” and this week we turned our attention to the hip joint.

Sequence
Swastikasana (sit cross legged)
Adho Mukha Svanasana (downward facing dog)
Supine with knees bent, feet on the floor do all of the following:
Toe Taps,
heel raises
Lift big toe. Lift the other four toes. Lift the big toe, second toe, third toe, fourth toe, fifth toe and put them down in reverse order.
Tilt knee to the right with the big toe side of the foot coming up, then with it on the floor
suptapadangustasana II
Bend knee to chest, strap across shin, circle thigh bone in hip socket
Dead bug to suptapadangustasana II to padmasana and back to dead bug and suptapadangustasana II
Tadanasa – heel raises at wall, without wall, adding the arms going up at the same time
Vrksasana
Prasarita Paddottanasana to Parsvottanasana to Vira 1 to Vira 3 to Ardhachandrasana to Vira 3 to Vira 1 to Parsvottanasana to Prasarita Paddottanasana
Sirsasana (advanced class only)
Sarvangasana or legs up the wall
Savasana with sandbag or bolster on thighs