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[Bend forward - elbows to knee] -><br />
20. Propeller Pose - (Virabhadrasana 3 – back leg bent square, Fiesta<br />
Foot with<br />
Garudasana arms -> [rewrap legs to Garudasana --> Tadasana] (R & L)<br />
21. Vrksasana -><br />
a. Foot on inner thigh – legs bent<br />
b. Side stretch – toward bent knee<br />
c. On tip-toes<br />
d. Backbend<br />
e. Dropback<br />
22. Ardha Baddha Padmottanasana<br />
a. Standing forward bend – Half-Lotus pose – hands on floor<br />
i. Bound Half-Lotus<br />
b. Handstand in Half Lotus<br />
i. Hop / bent knee<br />
ii. Press-up / straight leg<br />
c. Handstand Scorpion - Half-Lotus<br />
23. Tip-Toe pose – Half-Lotus<br />
-> Tadasana -><br />
24. Hasta Padangusthasana<br />
a. Front knee bent – hold shin, then outer edge of foot<br />
b. Straight leg (Dandasana leg) horizontal – forward plane, hold with<br />
both hands<br />
i. Bend forward, leg horizontal, chin-to-the-shin<br />
c. Roller Skate pose – holding foot with both hands, leg<br />
horizontal, squat deep<br />
-> Tadasana -><br />
25. Parsva Hasta Padangusthasana – side plane -> hips level -><br />
a. Backbend -><br />
26. Parivrtta Hasta Padangusthasana – Twist with top leg straight<br />
ahead -><br />
a. Cascade Pose – Sidestretch -><br />
27. Niralamba Eka Padasana – Leg in front - bent or straight – Pull-<br />
Up Bar Arms / PTL arms<br />
28. Natarajasana - #1 set - R & L<br />
a. Hold outer edge of Fiesta foot<br />
b. Hold on inside of ankle or inner edge of Fiesta foot<br />
c. Bend supporting knee deeply<br />
[repeat Natarajasana - #2 set - R & L ]<br />
John Friend & Vital Yoga 4
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