Recommended Sequence For Series C1:

 

  1.          Urdhva hastasana - arm lifts to front.
  2.          Parsva hastasana – lateral arm lifts.
  3.          Hasta cakrasana – circular movements.
  4.          Ek hasta ardha hastasana in Virabhadrasana 1.
  5.          Ek hasta hastasan in tadasana.
  6.          Dwi hastasana – lateral movement/hold.
  7.          Ubhaya hasta pavanamuktasana.
  8.          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.

 

  1. Utthita Trikonasana.
  2. Utthita Parsvakonsana.
  3. Utthita Ardhacandrasana.
  4. Sarvangasana.
  5. Anantasana.
  6. Setbandha Sarvangasana.
  7. Savasana.

 

  1. Other standing poses may be added between 11 and 12.
  2. Other forward bends may be added between 11 and 12 but after “a”. If adding these, emphasize number 14 with a longer duration.
  3. Other back bends may be added instead of “b”. In that case replace number 14 with long supported Paschimottansana.
  4. Pelvic floor leg lifts and/or Supta Padangustansa series may be added after standing poses 11 (or “a”). They may also be added between 12 and 13.
  5. 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 “hasta cakrasana” (3 and 8). Alternatively, as a more advanced work these arm lifts should be held for up to 3 minutes each.
  6. Sirsasana may be added any time before Sarvangasana.