We practiced twists this week taking the parvritta trikonasana shape and did it on our back (supta padangustasana 3) and standing with one foot up on the back of a chair.
Virasana/Swastikasana – twist right and left. Get the shoulder blades in the action!!
Adho Mukha Svanasana – downward facing dog
Adho Mukha Svanasana to plank.
Adho Mukha Svanasana to vasistasana
Supta padangustasana 3, twist taking the right leg across the midline to the left without letting the right shoulder come off the ground. Repeat and bend the right knee into a right angle. Repeat with legs straight
Utthita Parsva Hasta Padangustasana (?) – Take right leg up on the back of the chair, hook strap across ball of the foot. Take strap in left hand and twist to the right. Unsure of the sanskrit name for this pose!!
Sirsasana or Prasarita Paddotanasana
Setubandha with two blocks – one block under sacrum, the other under feet
Twist vinyasana: All on one side to Bharadvajasana to triang mukhaikapada paschimottanasana, to Krounchasana to Marichyasana I and III, Janusirsasana, Ardha Matsyandrasana to (second side) Bharadvajasana to triang mukhaikapada paschimottanasana, to Krounchasana to Marichyasana I and III, Janusirsasana, Ardha Matsyandrasana