Monday - 8/6 - Srimatha - Arun's wife - is back in town. Class with her this morning was challenging and wonderful. You can read about her background here -
Class was basically 5 poses.
Adho Muka Svanasana (downward facing dog) - hanging from the hips on ropes - hold 15 minutes. Finish with Uttanasana (forward fold)- 5 minutes
Sirsasana (headstand) - 10 minutes - then Sirsasana variations including: badhakonasana, upavistakonasana and padmasana - all in headstand - 20 minutes total.
Paddotadasana (wide-leg forward fold) - 5 minutes with head on the ground
Sarvangasana (shoulderstand) - 10 minutes in chair - then variations including: nirlamba sarvangasana, padmasana (or swastikasana) in sarvangasana - then, with legs folded - bringing knees to the forehead - hold - then back up in padmasana sarvangasana (several times). 20 minutes total
Setubandasana (bridge pose)- sacrum on the chair - shoulders and head on the bolster (the long way). 15 minutes.
Then Savasana -for 5-10 minutes
She's a tough teacher - but a very good teacher. She demands "honesty" in your poses. She really asks you to work and extend and stretch and to do everything you can to get into your best possible pose - then - when you think you're done - she says "ok - now that you're in it - hold it." And thus, that's where the work starts.
All the best
Namaste - Jim