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. Bottom arm on outside of leg, extend top arm overhead<br />
c. Skydiver arms – dropback<br />
d. Backbend – walk bottom hand backward<br />
e. Bend forward – bottom arm on the inside of leg – head toward<br />
inner ankle<br />
f. Bound hands/wrists behind back – Hercules clasp<br />
10. Trikonasana R -><br />
a. Hand on floor, arm up<br />
b. Bound<br />
c. Backbend – walk bottom hand backward – (Tripod pose)<br />
d. Nirlamba -<br />
i. To the side – arms up overhead<br />
ii. Skydiver arms<br />
(Repeat Prasarita -> Parsvakonasana -> Trikonasana -><br />
Uttanasana -> Tadasana -> Repeat Standing Crescent Moon -> Nila Chandrasana)<br />
Prasarita Padottanasana -><br />
a. Clasp hands behind back<br />
Parsvakonasana L -><br />
• Bottom arm on outside of leg, extend top arm overhead<br />
• Skydiver arms – dropback<br />
• Backbend – walk bottom hand backward<br />
• Bend forward – bottom arm on the inside of leg – head toward<br />
inner ankle<br />
• Bound<br />
Trikonasana L -><br />
• Hand on floor, arm up<br />
• Bound<br />
• Backbend<br />
• Nirlamba<br />
i. To side – arms up overhead<br />
ii. Skydiver arms<br />
-> [pivot on the feet and step to the front of the mat.] – Uttanasana<br />
-> Tadasana<br />
Standing Crescent Moon R & L<br />
• Hold opposite wrist – Tip-toes<br />
• Lift opposite leg<br />
• Nila Chandrasana – R & L<br />
John Friend & Vital Yoga 2
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