Recommended Sequence For
Series C1:
- Urdhva
hastasana - arm lifts to front.
- Parsva
hastasana – lateral arm lifts.
- Hasta
cakrasana – circular movements.
- Ek
hasta ardha hastasana in Virabhadrasana 1.
- Ek
hasta hastasan in tadasana.
- Dwi
hastasana – lateral movement/hold.
- Ubhaya
hasta pavanamuktasana.
- Ardha
hasta cakrasana in Virasana 2/3.
Between each of the 1
thru 8 arm movements repeat 1 minute of Adhomukha Svanasana followed by 1 minute
of Malasana.
- Utthita Trikonasana.
- Utthita Parsvakonsana.
- Utthita Ardhacandrasana.
- Sarvangasana.
- Anantasana.
- Setbandha Sarvangasana.
- Savasana.
- Other standing poses may be added between 11
and 12.
- Other forward bends may be added between 11 and
12 but after ÒaÓ. If adding these, emphasize number 14 with a longer duration.
- Other back bends may be added instead of ÒbÓ.
In that case replace number 14 with long supported Paschimottansana.
- Pelvic floor leg lifts and/or Supta
Padangustansa series may be added after standing poses 11 (or ÒaÓ). They
may also be added between 12 and 13.
- For arm lifts (1 to 8) repeat 20 to 30 cycles
with no weight or a maximum of three pound in each hand; do not use any
weight for Òhasta cakrasanaÓ (3 and 8). Alternatively, as a more advanced
work these arm lifts should be held for up to 3 minutes each.
- Sirsasana may be added any time before
Sarvangasana.