yogena cittasya padena vacam
malam sarirasya ca vaidyakena
yopakarottam pravaram muninam
sankha cakrasi dharinam
sahasra sirasam svetam
adho mukha vajrasana
adho mukha svanasana - long, ok for heels to raise from ground
utthita uttansana - shoulders into back, lift chest.
rope work: first use upper rope to get lift, compare with using lower rope to help rotation of the hips and lengthening of the side body. long rope to deepen extension of the side waist in preparation for twist. side of back foot to block, pull forward with "horse shoes" of the feet
utthita parsvokonasana - lift up thigh bone of the back leg, keeping leg straight
parivrtta trikonasana - rotate heel some on block press back of heel into blocktadasana
parivrtta parsvokonasana - rotate onto ball of back foot press heel into block.
counter posture hands on ropes hips back from feet
sirsasana - front body collapsing, broaden lower ribs to pull back thighs to open front body, lift up from shoulders
marichyasana III - sitting on folded blanket to give height, near wall to assist with torso rotation, assist bend in knee, move foot in, tuck toes under extended leg, inhale arm up and reach arm pit as far across bent leg as possible, tucking into leg, other hand to wall, pulling down to raise and rotate torso, both elbows drop.
repeat 3 x, on third, hand of arm at bent knee goes to extended leg shin
catushpadasana - blocks at wall, seat in towards heels, slide balls of feet down blocks to floor, press into ground, lift hips, shift one shoulder under, shift second under lift hips, chest comes towards chin:|| on second, place feet on top of blocks sliding balls of the feet down wall, move shins away from the wall, bringing chest closer to chin
salamba sarvangasana - open back of legs, bring thighs in line.