Advanced Class, James Howell Studio, 1/25/09

(the sky, walking to class this morning)

today's class was quite similar to yesterday's, though the pacing was somewhat more vigorous, and we did more pranayama and less core. i was originally aiming towards Setu Bandhasana and Ganda Bherundasana, but we stopped with Mandalasana instead.

If i got any of this out of order, or skipped anything, please comment!

Siddhasana
Kapalabhati with single-hand Muladhara Mudra
Bhastrika, Muladhara Mudra
Arm rotations with spinal undulations
Hip rotations
Pelvic circles
Down Dog, alternate knee/hip rolls
Balasana
Bhadrasana, snaking sidebends
Down Dog
Uttanasana, hip rolls
Tadasana/Uttanasana vinyasa from foundation
(adding some lateral movement)
Sidebend vinyasa from legs
Dharma Mittra-inspired rapid rotations
Nauli
Mayurasana
Balasana

Hatha Salutation
Hatha Salutation with Shiva Rea-inspired Mandalanamaskar
Suryanamaskar A (Ashtanga-inspired)
Samakonasana Handstand jumpings
Prasarita Pad. III
Star Arch
Runner, neck release
Reverse Warrior into Revolving Runner (R/L)
Star Arch
Runner, neck release
Hanumanasana I-II (R/L)
Star Arch
Prasarita Pad. III
Chatturanga Vinyasa
Standing Tittibhasana
Tittibhasana (arm balance)
Kurmasana
Tittibhasana
Bakasana
Prasarita Pad. III
Stupa Pose
Samakonasana

Runner into Janu Sirsasana I (soft)
Cradle Stretch
Leg-Behind-Shoulder Twist
Eka Pada Sirsasana
Paschimottonasana (soft)
Navasana (whole set, then other side)

Halasana
Salamba Sarvangasana I
Karnapidasana
Parvrtta Halasana
Setu Bandha Sarvangasana
Matsyasana
Urdhva Dhanurasana I (with rocking)
Setu Bandha Sarvangasana
Supta Baddha Konasana (abdominal breathing)
Setu Bandha Sarvangasana
Matsyasana
Urdhva Dhanurasana
Tadasana
Tadasana Mandalasana variation
Pristhasana
Urdhva Dhanurasana
Chakra Bandhasana
Sirsasana
Vrshikhasana in Sirsasana
(or Sirsapadasana)
Mandalasana

Open Practice Period

Twist
Nadi Sodhana
Savasana / Restorative pose
Kapalabhati
Simhasana

Namaste,
Jamie