Yoga Teacher Training Costa Rica: Sequencing to Revolved BOP

As promised, here's a sequence that can get you to revolved bird of paradise pose.  Now, mind you, BOP is some serious balance pose and fleixbility in the hamstrings is paramount if you plan on getting into it fully.  It's a bit hard for me even when my hammy's are happy.  And then to top it all off we are gonna twist.  So, there's that. 

Revolved BOP.  Now thats serious so please advise your students of that and always offer a strap.  

After the students are warm and ready for some more sequences, after a full standing sequence (like my blog on dancing warrior a week or two ago) add these super awesome poses that will get you there:

humble warrior w gomukasana arms
parsvotanasana
revolved trikonasana (use a block maybe)
parsvotannasana as a short transition into a long deep lunge, then to lizard
bound lizard (back knee off the ground if possible. intensity99 bam-pow)
revolved parsvakonasana 
bound revolved parsvakonasana

May vinyasa through to other side or just continue on.  If you continue on know that these are a lot of poses to do in one sequence.  Especially poweful if held for one minute each.  Having said that, do not rush through.  30-60 seconds is great.  You will be sweating.  It's work but it's worth it.  I personally think the most challenging pose in here is bound lizard.  You may omit, it's a nice sequence  without it.  Enjoy.

revolved trikonasana again
bound revolved trikonasana
revolved hand to big toe pose
revolved BOP

Now let's head to the floor for some BB a little FF and supine spinal twists.  a happy baby and a well deserved Savasana.