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. Eka Pada Rajapotasana – thigh stretch<br />
c. Eka Pada Rajakapotasana I<br />
d. Valakhilyasana<br />
-> Downward Dog -> jump/step into Uttanasana – Handstand -><br />
Tadasana (repeat Deep <strong>Roots</strong> set - L)<br />
Kali <strong>Roots</strong> – (Fifth set)<br />
40. Parsvakonasana – Skydiver Arms -> bound around front leg<br />
a. [Bend forward on the inside of the front thigh. Rotate back foot<br />
out to place flat. Take the shoulder underneath leg and clasp the<br />
hands behind the back.]<br />
41. Parivritta Uttanasana – bound<br />
42. Bird of Paradise -><br />
a. Leg bent<br />
b. Legs straight<br />
[-> Uttanasana -> step back into High Lunge]<br />
43. Parivritta Ardha Chandrasana – bound<br />
[-> Parsvakonasana ->]<br />
44. Vishvamitrasana – hold front foot with top hand -><br />
45. Eka Pada Koundiyasana I -><br />
a. Back foot on floor, front leg bent<br />
b. Both legs bent square<br />
c. Both legs straight<br />
46. Ganda Bherundasana<br />
a. On chin, and legs bent<br />
b. Legs straight<br />
[lower down prone] –> Up Dog, Down Dog, -> jump into Adho Mukha<br />
Vrkshasana, (Handstand) or Uttanasana -><br />
(Repeat Kali <strong>Roots</strong> set – L. side)<br />
Talons – (Sixth set)<br />
47. Malasana (squat) -><br />
a. Spine curved in and up<br />
*<br />
*<br />
John Friend & Vital Yoga 6
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