Sequence for the week ending 1/10/21

Sit in swastikasana or virasana (crossed legs or between your feet)
Adho mukha virasana (pose of the child)
Adho mukha svanasana (downward facing dog)
Tadasana – (Mountain Pose) bend knees slightly and straighten legs using three different techniques: 1) lift knee caps 2) extend hamstring from below the knee pit to sit bone/calf from above the knee pit to heel 3) press quads to bone to hamstring and inflate the skin of the back of the thigh
Adho mukha svanasana (downward facing dog) – same actions
Prasarita Padottanasana – same actions
Standing poses – some classes did different standing poses with same leg actions
Trikonasana
Vira II
Parsvakonasana
Parsvottanasana
Prasarita Padottanasana – head down
Sirsasana
Salamba Sarvangasana
Virasana with a rolled yoga mat between thighs and calves
Savasana