Forward bends are calming, and promote healthy sleep, and refresh the front brain (forebrain).

Note: If you have lower disc problems or sciatica, forward bends are not recommended make sure you check with your teacher to avoid further injury or aggravation of condition.

Opening Sequence

Laying over towel

Virasana (Sitting Hero)
Parvatasana (Sitting Hero Arm Stretch)
Adho Mukha Svanasana (Down Dog)
Uttanasana (Standing Forward Bend) legs hip width apart
4 - Binar Sun Salutations

Postures

Supta Padangusthasana (Reclining finger to toe pose use strap is needed- Hold 10 breaths each side )

Rotate top leg externally to stretch adductors
Press bottom leg/sitting bone into floor

Janu Sirsasana (head to knee A & B) - 10 breaths each side

Lift pit of abdomen shifting belly button over straight leg
Contract straight leg quads, drop right sitting bone down, rotate bent leg thigh externally, extending bent leg hip into bent leg knee
Extend sides of waist into elbows, bring bent leg side waist and shoulder towards floor until both sides of back are parallel to floor

Trianga Mukaikapada Paschimottanasana 1-leg stretch with other leg in hero pose (use prop to keep hips even- 20 Breaths each side

Lift pit of abdomen
Contract straight quads, drop sitting bones, left heel forwards and down
Allow flesh of rear end to rise, extend waist into elbows, bringing bent leg side of waist towards floor.
Extend from the back of straight knee into sitting bone and heel

Marichyasana I (arms around bent leg grasp behind back other leg straight - with front bend) -use belt if necessary for arms

Lift pit of abdomen, twisting waist to left
Contract straight leg quads, drop sitting bones and heel
Extend sides of waist towards ears, drawing sacrum and kidneys in.
Extend straight leg from back of knee towards heel and sitting bone.

Upavistha Konasana (forward straddle bendin front bend) support if necessary for long spine

Contract quads and press sitting bones into earth
Rotate hips to make knees face ceiling.
Extend legs from backs of knees towards sitting bones and heels
Lift pit of abdomen
Open frontal armpits, drop shoulder blades, and draw kidneys into body looking up at ceiling.

Paschimottanasana - Sitting Forward bend 20 breaths or 2x for 10 breaths each

Contract quads, press sitting bones down, rotate hips and spread buttocks so that both knees face ceiling
Lift pit of abdomen towards chest and stretch from sides of waist into elbows keeping front body long
Extend from center of back of knees towards both sitting bones and heels
For tight hamstrings, lift and pull back flesh of buttocks. For open hamstrings (and collapsed sacrum), increase lift of pit of abdomen.
Widen diaphragm and let breath be smooth.

Half Crocodile pose 10 breaths each side

Viparita Karani 50 breaths

Relaxation 5-10 minutes