For experienced and adventurous students

Sequence by Patricia Walden, Inspired by Geetaji

Adho Mukha Virasana

Adho Mukha Svanasana

Parvsottanasana
– twice on each side

Uttitha Hasta Padangusthasana

Virabhadrasana I
– twice on each side

Utthita Hasta Padangusthasana 

Eka Pada Adho Mukha Svanasana

Virabhadrasana III

Urdhva Prasarita Eka Padasana
– preparation (hold right ankle
with right hand)

Virabhadrasana III

Utthita Hasta Padangusthasana
– if possible, hold foot with
both hands

Parsvottanasana

Urdhva Prasarita Eka Padasana
– full pose

Supta Padangusthasana
– if possible, final pose

Hanumanasana
– if upper thighs are not in contact
with floor and/or if hips are not aligned as in Parsvottanasana,
must use support of horizontal
bolster or 2 folded blankets

Adho Mukha Svanasana

Sirsasana

Parivrttaikapada Sirsasana

Adho Mukha Virasana 

Sarvangasana

Halasana

Savasana
– calves on chair, if needed

Jai Hanuman!

(Uttanasana can also be integrated into this sequence.) 

Contraindications:
Hamstring injury, Sacroiliac injury, Groin injury