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UTTHITA HASTA PADANGHUSTASANA SEQUENCE

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  1. Prayers in Virasana

  2. Supta Eka Pada Pawanamuktasana with belt on the thigh and heel

  3. Supta Padanghustasana I with belt on the thigh and heel

  4. Supta Padanghustasana III (parsva variation) with belt on the thigh and heel

  5. Adho Mukha Svanasana, crossed ropes

    . Upper front thighs
    . Middle front thighs
    . Above the knees

  6. Uttanasana, crossed ropes on the upper front thighs, feet at the width of the hips

  7. Utthita Trikonasana, use the rope on the back thigh

  8. Virabhadrasana II, use the rope on the back thigh

  9. Utthita Parsvakonasana, use the rope on the back thigh

10. Ardha Chandrasana, use belt on the standing leg if possible

11. Ardha Parsvottanasana, use the rope on the front thigh
12. Parsvottanasana, going forward with the hands on the floor

13. Prasarita Padottanasana I

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14. Utthita Hasta Padanghustasana cycle:
 


(preparations with foot on chair holding the ropes or belt)

. Utthita Hasta Padanghustasana

. Parsva Utthita Hasta Padanghustasana

. Parivrtta Utthita Hasta Padanghustasana, hold the belt/rope with opposite hand and twist extending the arm away from the wall





(from here on, the rest of the sequence is made in the middle of the sticky mat with no support except a belt if needed)



. Utthita Hasta Padanghustasana with bend leg, relax the groin of the bend leg and allow the hip to go down while the knee goes up

. Parsva Utthita Hasta Padanghustasana with bend leg

. Parivrtta Utthita Hasta Padanghustasana with bend leg


. Utthita Hasta Padanghustasana with extended leg

. Parsva Utthita Hasta Padanghustasana with extended leg

. Parivrtta Utthita Hasta Padanghustasana with extended leg


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15. Adho Mukha Svanasana
16. Uttanasana, feet together, classic pose
17. Urdhva Prasarita Ekapadasana x2, first with the back leg parallel to the floor and head up, then classic pose
18. Adho Mukha Svanasana
19. Virasana
20. Parvatasana in Virasana
21. Adho Mukha Vrksasana
22. Pincha Mayurasana
23. Salamba Sirsasana - 5 to 8 mnts
24. Eka Pada Sirsasana
25. Parsva Eka Pada Sirsasana
26. Urdhva Prasarita Padasana
27. Setu Bandha Sarvangasana with brick bellow the sacrum
28. Eka Pada Setu Bandha Sarvangasana
29. Inverted Baddha Konasana - lay with bend legs, feet spread and knees together

30. Savasana

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