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Parivrtta Ardha Chandrasana
- Revolved Half Moon
- Warm up: Hamstrings, simple balance poses
- Prep: HalfMoon, revolved triangle
- Modif: Top hnd on hip, lower hand on block
- Action: Internal rotation, hip flexion
- Counter pose: Uttanasana
- Cues: Tadasana. Step feet apart. Turn right toes 90 deg. exhale push off w/ back FT shift weight onto R foot. place L hand on floor/block, naval in, rotate torso. push energy thru foot & Lift leg parallel. arms to t or hip.
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Parivrtta Utthita Parsvakonasana
- Revolved Side Angle Pose
- Modi: Top and on hip, Lower hand to block
- runners lunge, drop back knee, block inside leg.
- Counter: Uttanasana
- Action: Hip Flexion
- Cues: Left foot back. square hips, exhale bend right knee into WI. hinge forward at th hip reach left hand to floor by right foot. abs in reach r hand over head
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- Eagle Pose
- Prep:
Tree, Revolved Triangle, Utkatasana - Modi: Use wall, Do upper an lower half of pose separately. don't cross hands and feet completely. leave kick stand with foot.
- Counter: Uttanasana
- Action: internal rotation, hip flexion, adduction
- Cues: shift weight on left foot. bend left leg, line knee over foot. Exhale, cross R leg over left knee-kick stand or hook R toes around left leg. check hip alignment.
- Inhale arms to T. Exhale left arm over R at elbows
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Urdhva Prasarita Ekapadasana
Standing Splits
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- Tree Pose
- Prep:
Baddha Konasana, Supta Padangustasana- Cue:
Tadasana. - ☪Find equal balance over the feet. Back, front, side to side.
- ☪Shift weight into right leg, lift left foot to ankle, shin or inside right thigh. Press right thigh into sole of left foot.
- ☪ Inhale arms to Namaste or over head.
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