This page under development,
please enjoy stages to come!

It is meant to be a guide to sequences that benefit students.

If you consider yourself a “regular” attendee of class,

these sequences should become like second nature to you.

to videos coming soon.

The-Homunculus

Hands
The Four Hand Positions
Scapular Push-ups
Straight Arm/Bent Arm Var.
Table Scapular Push-ups variations:
:bent/straight legs, Chacmul, Twist, Scissors kick, Double Leg
Down Dog
Handstand
Back-bend
Dolphin
Forearm Balance
Upper Inner Corner

Wrist Stretches
Aikido Outer Wrist Stretch
Aikido Inner Wrist Stretch
Entwined Arms School Children Stretch

Shoulder Stretches
Arms Up Holding Elbow
Arms Up Straight Arms
Arms Up Entwined Fingers (x2)
Range of Motion Exercise
Hand on Shoulder
Roaming Hand (over head)
Eagle Arms/Self Hug
Elbows Held behind body
Reverse Namaste
Cow Face Arms

Arms
Arm Pulls
Dogs
Planks
Side-Planks
Half-Hand-stands
Handstands
Back-bends
Forearm-Balance

Neck
Neck Traction
Setubhandha on Brick
Shoulder-stand with Blankets
Guillotine with Variations

Spine
Undulation Series
Child’s Pose/Cobra
Up/Downdog
Upper plank/Up/Down-dog
Upper plank/Lower plank/Up/Down-dog
Full Push-up/Up/Down-dog
Chest Brick/Ball Work
Kidney Bolster Routine
Setubhandha Routine w/ & w/o brick
Supported Shoulder-stand on Chair
Supine Dynamic Twist Routine

Sacrum/Sacroiliac/Pelvis
Single/Double Brick Massage Work

Hips
Belted Traction Dog, Open Leg Forward Bend, Short Belt Work

Hamstrings/Calves
Downdog
Lunges
Forward Bends

Knees
Vadrassana
Virasana
Range of Motion at Hip
Range of Motion at Ankle (ring of fire)

Ankles/Toes

Three Feet Stretches