Sequence for Friday, April 17, 2021

Sit in simple cross legged pose – swastikasana
Rock hips
Supta padangustasana 1, 2, 3 4
Supine swastikasana – holding feet, release one foot and switch cross, repeat
Stand with one foot on the seat of the chair and fold forward, placing hands on seat of the chair. Repeat on the other side. Repeat increasing the forward bend from seat of the chair to a tall block on the floor, to your ankle. Second side
with hands on the seed of the chair, shoulders over hands, hips over heels, bend right knee and then make circles in the air – take heel towards ceiling, knee out to the side towards the armpit then knee to knee. Repeat in the opposite direction. Smaller circles, smoother circles.
Garudasana on the chair, standing
Ardha Chandrasana
Virabhadrasana II, I

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