My Surya Namaskar Kick Ass Class

                                                                                                                                    23JAN12

5 min of breath(comfortable seat), OM, neck rolls, then right into Surya Namaskar…(slow stretch first 5).  Nice and easy – deep belly breaths -

Then start next round of Surya Namaskar

 – downward dog – inhale lift up right leg, stack, bend knee, look under left armpit to try and see right foot. Bring right knee to nose, all the way up to lunge prepare for Virabhadrasana 1.

Virabhadrasana 1, 2, Urdhva Virabhadrasana II, Baddha Utthita Parsvakonasana (extended angle, bind), unbind, Virabhadrasana 2… 3 (standing on right foot) into Urdhva Prasarita Ekapadasana (standing split), back to Virabhadrasana 3, Tadasana – Repeat on Left side starting with one Surya Namaskar.

Take one or two Surya Namaskar(feel the difference between these and the first couple) -Vrksasana, Ardha Baddha Padmottanasana, then Utthita Hasta Padangustasana (extended hand to big toe) – repeat on left side from Tadasana.

Surya Namaskar into Virabhadrasana 1, 2(on right side), Baddha Utthita Parsvakonasana(bound extended side angle)  into bird of paradise Svarga Dvidasana. – pinnacle pose Repeat on left side starting with one Surya Namaskar.

Tadasana. Trikonasana stretch both sides.

Prasarita Padottanasana (Wide leg stance stretch) with and without arms behind, (variation c) and holding toes (variation d).

Child’s pose in there somewhere…anytime..

Savasana.. at least 10 minutes.

Namaste.