Scandasana focused sequence
I love scandasana, so here is a B Series sequence that gives you a chance to play with variations of it.
Props: one block
Before you practice the sequence below you can add any warm ups that you would prefer, such as child’s pose and flowing through three A Series. Then flow through this sequence below three times as well.
B Series
E – Squat and curl
I – One leg mountain
E – Scandasana to back to front to back (on the third time around: go deeper in scandasana moving from side to side then stopping on the back knee; try Archer)
I – Lunge with arms forward (facing the front of the room)
E – Lunge with arms back (airplane arms)
I – Pyramid with back bend (cactus arms or arms up)
E – Interlace hands behind back
I – Open chest up (slight back bend)
E – Humble warrior (on the third time around: toppling tree)
I – Warrior one
E – Cross torso (one arm forward the other arm back, look to the side wall)
I – Exalted arms (on the third time around: tap elbow to front thigh then back to exalted arms; do it three times)
E – Warrior two
I – Reverse warrior
E – Triangle (on the third time around: play with arm variations)
I – Reverse triangle
E – Horse with goddess arms (on the first time around: One side do side stretch/twists; other side pulse hips cup and down)
I – Star
E – Bear
I – Wide leg forward fold with arms up (Prasarita; on the third time around: option to do an inversion, or a twist or find a deeper stretch)
E – Extended side angle facing the front of the room
I – Reverse triangle
E – High to low plank
I – Up dog
E & I – Down dog
E – Forward fold
I – Halfway lift
E – Squat and curl
Repeat from the first pose on the other side
Repeat two more times
