Sequence for the week ending March 7, 2021

Sit in a simple cross legged position – YWTL
On your back, knees bent, feet on the floor, engage the lower abdominals. The shorthand is “abdominal action”, meaning to lift the pelvic floor, tip the pubic bone slightly toward the navel, and engage the abdominals as if you could roll your right frontal hip bone left, the left to the right.
Abdominal action then lift right foot off the floor just enough to slip a piece of paper underneath it. Left foot.
Adho Mukha Svanasana – abdominal action
Supta padangustasana 1, 2, 3
Dead bug. Dead bug to Supta padangustasana 2 to dead bug to padmasana
Ubayu or paripurna navasana
Tadasana – feet apart, abdominal action
Virabhadrasana 2
Ardha Chandrasana
Salamba Sarvangasana
Flow these twist on the right side: bharadvajasana, triangamukiekapada pachimottanasana, krounchasana, marichyasana 1, marichyasana 3, janusirsasana, ardha mastyandrasana then to the left side bharadvajasana and all the rest.

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