Prep Sequence for Eka Pada Rajakapotasana

  1. Janu Sirsasana
  2. Parivrtta Janu Sirsasana
  3. Twist toward bent knee
  4. Stargazer
  5. Upavishta Konasana
  6. Repeat steps 1-4 on other side
  7. Baddha Konasana
  8. Table top position, cat/cow
  9. Draw circles with right leg, knee bent to 90 degree angle ("fire hydrant" leg)
  10. Right foot in between hands
  11. Low lunge to bend and straighten front leg
  12. Step left foot behind a straightened right leg for standing legs crossed forward fold
  13. Eagle pose (left foot on floor)
  14. Chair Pose
  15. Twist to right
  16. Step back to high lunge twist
  17. High lunge
  18. Bend and straighten back knee three times
  19. Warrior II
  20. Peaceful
  21. Extended side angle
  22. Warrior II
  23. Vinyasa
  24. Camel prep
  25. Shift forward and back in camel prep to fire up quads
  26. Childs
  27. Urdhva Hastasana in Camel
  28. Rabbit
  29. Flow between step 27 and 28
  30. Cat/cow
  31. Child's
  32. Vinyasa
  33. Repeat steps 9-32 on other side
  34. Knee circles in 3-legged dog
  35. Lizard, bending and straightening front leg in Lizard
  36. Hold Lizard, 5 cycles of breath
  37. Forearm Plank
  38. Cat/Cow in Forearm Plank
  39. Dolphin
  40. Forearm Plank
  41. Lower to belly
  42. 2 belly down backbends
  43. Vinyasa
  44. Repeat steps 34-43 on other side, with 2 different back bends for step 42
  45. Full body knee circles: knee to outer edge of right arm in plank, knee to nose, knee circles back in 3-legged dog. Repeat twice more circling this way, and then three times the other direction
  46. Eka Pada Rajakapotasana
  47. Pigeon
  48. Vinyasa
  49. Repeat steps 45-48 on other side
  50. Supine twists
  51. Gentle forward folds
  52. Savasana
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