Winter practice with arm preparation for Sirsasana and Back bends.

Arm work to support Guruji’s Quote: ‘If you keep your armpits open you won’t get depressed. If you keep your armpits open then the brain becomes light and you cannot brood or be depressed’. A class for you to judge the quality not the quantity of your movements – to move from the physical effort to subtle understanding of movement.

• Supta Virasana
• Adho Mukha Virasana – with arm variation
• Uttanasana
• Tadasana – with arms extended back – hands on the wall behind
• Tadasana > Urdhva Hasta > Adho Mukha Svanasana > arms extended behind
i belt on wrists
ii belt on elbow
• Prasarita Pada Gulphasana
• Tadasana – Urdhva Namaskarasana - arms bent - finger tips to the floor
• Sirsasana
• Sirsanana > Virasana > Parsva Virasana > Parsva > Parivrtta Eka Pada Sirsasana
• Supta Tadasana - Urdhva Hasta – with belt
• Supta Tadasana – bent arms – elbows on the floor near body – fingertips to the ceiling > rotate out to side / hands toward the floor.
• Supta Tadasana – bent arms – elbows on the floor in-line with the shoulders - fingertips to the ceiling > rotate backward - hands toward the floor.
• Supta Tadasana – folded arms – elbows to ceiling > elbows on the floor beyond the head
• Supta Tadasana – belt on elbows - brick between wrist and heel of the hand. Arms bend – elbows near body – fingertips to the ceiling > fingertips to the floor/elbows to the celling > extend arms straight along the floor – bend and straighten the arms
• Prone
• Bhujangasana movement – forearm wrist hands on floor
• Bhurangasana
• Ustrasana
• Standing back arches
• Ustrasana
• Standing back arches
• Urdhva Dhanurasana – repeats
• Kapotasana – repeats
• Viparita Karani