Supta Baddha Konasana with strap around hips buckle above pubic bone.  This variation to hold head of the femur into the hip socket.

Vrksasana preparation, with focus as above holding head of femur into socket ‘increase the crease’.

Supta Padangustasana 11, same focus on hip.

Anatasana prep as with Vrksasana prep, continuing the focus on holding at the head of the legs.

Working with a chair, with lengthways bolster support, opening the sides of the body and holding femur focus continuing. Opening the space between bottom ribs and top hip, increasing space for organic body.

Opening back ribs by taking top arm forward and top leg back.

Opening front body taking top arm and leg back.

Moving from chair to Virabhadrasana 1

Vastisasana on the chair

Full Vastisasana

Chair support to open armpit chest, lengthen through the waist & abdomen.  First practice with hips lifting.

Second position descending buttocks and lengthening tailbone towards the back of the knees.

Third position with legs in Virasana, increases the opening of chest and front body.

Gretchen thanks Carrie Owerko for her inspirational teaching.