Sequence from Advanced Class 7/27/08

Just a quick notation of the sequence, without all the connecting movements, as reference for self-practice if you'd like.
Namaste,
Jamie


Dance of Shiva
all of Level I

Energizing Pranayama

Stupa Pose
--wrist rotations in/out
Wide Leg Toe Stand
--wrist ext/flex/side in & out

Double Square Sequence:

A:
Reverse Warrior R/L
Half Hero Elbow R
Half Lotus Elbow R
B:
Runner Backbend R/L
Svastikasana I-II R
Low Lunge R
--Shoulder Pigeon out/in R
C:
Runner Bound Twist R/L
Parv. Janu Sirs II R
Crunch / Upward Bow Vinyasa
Parv. Janu Sirs III R
D:
Warrior III R/L
Half Hero R
Crunch / Upward Bow Vinyasa
Half Lotus knee press R

--on the second side of the square, rotation to the left, substitute the following arm balances for the standing poses from the first (right) rotation:

A:
Side Plank (bound) L/R
B:
Eka Pada Koundinyasana I L/R
C:
Eka Pada Koundinyasana II L/R
D:
Kala Bhairavasana prep L/R

Headstand Vinyasa between the following poses:
Elbow reversal
Front ankle stretch balance
Malasana
Open-foot Baddha Konasana

Drop-back, and Staff between the following poses:
Side Cobra
Half-lotus neck side-bend
Half-hero neck twist

Crunch / Upward Bow Vinyasa to standing

Standing side-bend
Standing bound Tittibhasana
Karnapidasana
rolling like a ball, Chatturanga vinyasa to Prasarita

Star arch between the following poses:
side squat knee reversal
Samakonasana reversal
inward pigeon of the hip in extension
wide pigeon twist
Hanuman forward / backward

headstand scorpion
soft spinal rolls in Vajrasana
forearm stand scorpion or camel pose
soft spinal circles in Vajrasana
chin backbend or fish pose
soft lateral spinal movement in Vajrasana

Niralamba Sirsasana
Nauli
Yoga Nidrasana (or happy baby)
Paripurna Matsyendrasana (or deepest twist)
Padma Mayurasana (or approach)
Nadi Sodhana
Savasana



I was watching the newly released DVD "The Basics of Anusara Yoga: Teacher Training", and John Friend said something I quite liked:

"The more knowledge we get, the more myopic we become. Remember the big picture, find the foundation. Let your eyes smile a little bit."