It was another “hips and hamstrings” week in my classes. We started by working on the shoulders, an odd place to start, but they come in handy in suptapadangustasana 4.
Swastikasana
Baddanguliasana, gomukasana arms
Baddha Konasana with blocks between the feet
Rock the leg, hook the back of the knee over the crook of the same side elbow
Hook the fifth toe side of the foot in the crook of the opposite elbow, with the other arm in a modified gomukasana arm – behind the head and hands clasping in front
Suptapadangustasana 1, 2, 3, 4 (modified as above)
Kurmasana prep in some classes
bhujapidasana prep in some classes
Garudasana in other classes, first on chair then standing
Gomukasana
Vipariti Karani with sandbags on feet
Savasana
Pam Lindberg Yoga 