Samasthiti

Practice - Strength & Grace

1. Tadasana

   move between these next two poses slowly x2
   keep the top of the thighs back, resist them coming forward

   move the hands forward about 3-4 inches at a time

2. Uttanasana

3. Adho Muka Svanasana

   then repeat the above

   go straight to…

4. Chaturanga Dandāsana x2

5. Adho Much Vrksasana at the wall

   • 3 hand positions - palms turned out, palms forward - finger tips towards the wall, palms backwards - finger tips away from the wall in so far as is possible.

6. Vīrabhadrāsana III - I

   • VIII

     • coming into the pose bring your chest to your thigh

     • bring the weight forward, keep the wrists lifting

     • lift the back leg, back of the thigh up, lift your wrists

   • VI come from VIII to VI

     Don’t be tempted to join the palms at the thumbs, press the palms together only

7. Prasārita Pādottānāsana - three hand positions

   • easy stage, arms straight, concave spine

   • Head to the floor, hands in Śirsāsana II - align the wrist to the elbow, the elbow to the shoulder

   • turn the hands, fingers point away from the face, join the elbows to the wrists & the fingers are without a space between

8. Śirsāsana I - 5mins

   • Repeat the two hand position in the previous pose

   • put the back of your head all the way to the wall if you are not confident balancing, come down between each variation, replace the hands and come up.

   • try to go between Śirsāsana II & III hand positions

9. Mayūrāsana - with/out a belt at the upper arm close to the elbow &/or bolster under the bottom shins

   • with or without props the navel rests on the elbows, palms turned away from the head

   • extend the inner legs back until the air element takes over

   • the forearms should be vertical

10. Eka Pada Bakasana I - use a chair or a bolster if the pose is not et accessible from the floor. Both have their merits

    • This is the variation with the extended leg behind the body

11. Salamba Sārvāngāsana cycle

    • Stay in Sārvāngāsana I for 5 mins

    • Sārvāngāsana II - with the hands interlaced, turn the thumbs down the hard way

12. Niralamba Sārvāngāsana I & II

    • Niralamba I - arms to the sides of the body, like Tadasana

    • Niralamba II - arms over head, press the back of the wrists to the floor

13. Supta Pādāngusthāsana, Parśva variation - use a belt open the pelvis

    • Right leg out first; outer edge of the foot parallel to the floor

    • the left leg move the heel to the edge of the mat

14. Buddha Konasana

    • Hold the ankles and bring the upper arms undertone body, 1minute

    • let go of the ankles, bring the back body to settle down

15. Savasana

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