Sept.17 Intermediate Class Plan

Swastikasana

Adho Mukha Svanasana

Ardha uttanasana – concave back, chest up, head up

Baddha Hasta Uttanasana

Adho Mukha Vrksasana – Lift lower ribs up to hips, lengthen back body

Sirsasana

Eka Pada Sirsasana

Adho Mukha Virasana

Dandasana

Janu Sirsasana - catch foot with both hands, stretch side ribs up, exhale come forward, even both sides of torso, come up with head as close to ceiling as possible

Upavistha Konasana

Parsva Upavistha Konasana - get even length both sides of torso

Dandasana

Ardha Baddha Padma Paschimottanasana prep - akarna dhanurasana

Dandasana

Ardha Baddha Padma Paschimottanasana prep – other side

Dandasana

Ardha Baddha Padma Paschimottanasana

Dandasana

Paschimottanasana

Dandasana

Padmasana – half lotus with left leg, right ankle on floor in front of left knee, if left knee on floor bring right foot into padmasana,

Parvatasana in Padmasana - interlock fingers to webbing, palms out then take arms up

Tolasana – legs still in padmasana, take hands beside thighs, shoulders forward, knees up, lumbar up toward ceiling

Dandasana

Paschimottanasana

Baddha Konasana

Dandasana

Bharadvajasana I – even length in side ribs

Dandasana

Bharadvajasana II

Dandasana

Marichyasana III – no clasp

Dandasana

Paschimottanasana

Ubhaya Padangusthasana – bend knees, catch toes, ideally knees are inside arms, if you fall you should fall forward

Sarvangasana

Eka Pada Sarvangasana – Everyone foot to floor

Parsva Eka Pada Sarvangasana – Everyone foot to floor

Halasana

Karnapidasana – bend knees hold outside of feet, knees to collarbone

Supta Konasana

Halasana

Savasana

WOW!

Colin, do you have/or remember the class plan for Sept 10? I forget.

After looking at this class plan, I almost chickened out. Glad I didn't because it was surprisingly satisfying to sweat and work way beyond what I usually do. Colin is good at this boot camp motivating style. My muscles are sore but mostly in a good way... only my neck took a little too much... still learning how long to hold headstand and shoulderstand.