Tuesday, December 29, 2009

Ten Back Bends for 2010

Hi Everyone, The Friday Clear Spring Practice will start at 4:30 January 1. We'll do Ten Backbends for 2010 (actually more, but the sequence has ten different backbends in it, hence the name).

Cost is $10.00 Best yoga deal in town.

TEN BACKBENDS FOR 2010

Paryankasana (1)


Adho Mukha svanasana

Vira I (2)

Gomukasana Arms

Prasarita Padottasana II

Adho mukha vrksasana

Pincha mayurasana

Salamba sirsasana

Legs in Virsasana, parsva virasana,

Ustrasana (3)

Chair Dwi Pada (4)

Urdhva Dhanurasana (5)

Dwi Pada Viparita Dandasana (6)

Sirsasana dro- overs (7)

Eka Pada Rajakapotasana Prep with Chair (8)

Eka Pada Rajakapotasana full pose and 2-4 as desired (9)

Kapotasana ( 10)

Adho Muka Svanasana Feet at Wall

Parsva Uttansasana

Chair Bharadvajasana

Ardha Halasana

Paschimottanasana

Savasana

Sunday, December 13, 2009

LAst Practice of the year Friday 3:30

Hi All,

We'll have our last practice of 2009 Friday December 18th The sequence is below. No practice Christmas Day. Then Starting January 1, we are moving the Friday practice time to 4:30. I'll post the sequence for that later, but the theme is Ten Backbends for 2010.


Here's next friday's sequence.


Adho Mukha virasana

Adho Mukha svanasana

Uttansasana

Adho mukha vrksasana (Palms turned outward, against wall) (I)

Adho mukha vrksasana (Palms turned forward, against wall) (II)

Adho mukha vrksasana (Palms turned back as Mayurasana, but 1.5 ft. away from wall) (III)

Pincha mayurasana (against wall)(I)

Pincha mayurasana (palms turned up) (III)

Salamba sirsasana I (I)

Parsva sirsasana (II)

Parivrttaikapada sirsasana (III)

Urdhva Dhanurasana (supported on chair, hands and feet on floor or blocks, if

needed. Candidates at this level should be able to push up into the full asana.)(I)

Dwi Pada Viparita Dandasana (supported on chair; feet on floor, with bent elbows

holding the front legs of the chair; legs bent or straight) (II)

Urdhva Dhanurasana I (straight from ground) (III)

Salamba Sarvangasana I (I)

Salamba Sarvangasana II (I)

Eka Pada Sarvangasana (top leg perpendicular to floor and Hala leg straight; left and

right sides of spine parallel) (I)

Halasana (arm position as in LoY pl. 241) (I)

Urdhva padmasana in sarvangasana (insofar as possible) (III)

Setu bandha Sarvangasana (classic asana, dropping from Sarvangasana) (I)

Setu Bandha Sarvangasana (coming up to Sarvangasana) (III)

Bharadvajasana, mild twisting-resting type pose

Paschimottanasana

Savasana

Get a New Perspective for the New Year!

Join Certified Iyengar Yoga Instructor, Anne Bowery for a four week intensive exploration of Inversions.

Who? All Levels Welcome.
Where? Austin Yoga Institute
How Much ? $55.00.
When? Saturdays 12:00- 1:30 PM January 2- 23, 2010


In this four week session, we will explore the enormous power that an inversion practice offers us. Classes will be structured around a basic inversion sequence suitable for home practice. In addition, we will study the poses that build strength and endurance to support an inversion practice. We will also learn the variations that make up the sirsasana and sarvangasana cycle, how to use chairs and ropes for a supported inversion practice, the poses that replace inversions during the menstrual cycle, and we’ll take a look at Adho Mukha Vrksasana (handstand) and Pincha Maryusasana (forearm balance).


Please pre-register with Anne directly at AnneBowery@yahoo.com.

*Regular AYS pass holders and students of Anne’s may attend individual class sessions with the instructor’s permission.





Other Upcoming Intensive Explorations of Yoga Poses with Anne.


March 6- April 3 A Five Week Exploration of Backward Bends.
May 1- May 29 A Five Week Exploration of Twists.

Saturday, December 5, 2009

2010 Senior Teacher Workshops in Austin

Joan White Iyengar Yoga Workshop
Date: February 19-21
Location: Austin Yoga Institute
Contact: Peggy Kelley or Devon Dederich


Ramanand Patel: Yoga and Sound
Date: April 24-25
Location: Austin Yoga Institute
Contact: Peggy Kelley or Devon Dederich


Laurie Blakeney Iyengar Yoga Workshop
Date: June 25-27
Location: Clear Spring Studio
Contact: Devon Dederich or Peggy Kelley


George Purvis Yoga Workshop
Austin Yoga Institue
August 20-22, 2010
Contact Peggy Kelley or Devon Dederich


Lois Steinberg Yoga Workshop
Date: November 5-7
Location: Austin Yoga Institute
Contact: Peggy Kelley or Devon Dederich

December Events in Austin

Saturday December 5th. BKS Iyengar Birthday Celebration at AYS. 3-5


Friday December 18, Advanced Practice at Clear Spring. We will work on Standing Poses Twists and Inversions.


Saturday afternoon, December 19, Yoga for the Immune System 3 to 5 pm (this is a sequence from the Iyengar Institute in Pune, India, where there was a flu outbreak in July). This sequence includes long inversions, for which there will be options.


Also, December 19th Devon teaches a yoga class and holiday fundraiser for Safe Place. Contact Devon to make a donation or register for the special class.

PRactice and Open House this Afternoon at AYi

Upcoming Events:

On Saturday, December 5, from 3 to 5 pm, we will be celebrating B.K.S. Iyengar's 91st birthday a little early, hosting a benefit for projects in his natal village, Bellur, India, AND for the Austin Yoga Institute's scholarship program. Peggy will show some photographs of her visits to India and speak about the experience of yoga studies there. We will NOT do 108 sun salutations as we did on Iyengar's 90th birthday, but we will have a short (30 minute) led asana session, followed by savasana and a short seated pranayama session to finish. Refreshments will be served! Come one, come all!

Satu

Tuesday, December 1, 2009

There is Practice this Friday Yippee!!

Hi All, There is Advanced Practice this Friday at 3:30. We will work on the same Junior I - III sequence that we scheduled for October 30.


See you there.

Friday, November 20, 2009

Free class Tomorrow at 8:30 at Lululemon

Anne will be teaching a free class at 8:30 Saturday morning at Lululemon and also her regular class at 12:00 at Austin Yoga School.

Hope to see you there.

No practice today

Hi All, there is a workshop at Clear Spring this Weekend so we can't practice there. If you are interested in doing a restorative practice this afternoon at my house from 3:30 to 5:30, email me at annebowery@yahoo.com and let me know and I'll send you directions. That's what I'll be doing this afternoon.

. We'll get back into the swing of it in December. Sorry for the late notice.


Anne

Thursday, November 12, 2009

No Practice this week

Hi All,


There's no practice this week due to the John Schumacher workshop in Dallas.

Next week, Practice as usual.

The week following no practice as it is Thanksgiving weekend.

The week after that there is practice.


Remember the free yoga classes at Lulemon every saturday in November. 8:30 AM.

Monday, November 2, 2009

Inversion Workshop with Anne this Saturday

Hi Everyone,

I'm teaching "Upside Down the Right Way" this Saturday afternoon from 2-4 at Clear Spring Studio .

We'll explore variations of Adho Mukha Vrksasana and Pincha Maruyasana, sirsasana I and II, Sarvangasana I and II and look at how to use chairs to support an inversion practice.

Workshop participants can purchase regular size chairs for a reduced price of 30 dollars. (The regular local pick up price for chairs is 40 dollars).

The workshop itself is $25.00.

Come join in the fun.

November is Iyengar Month at Lululemon

Hi Everyone, Here's a note from Gillian .... about the Free Iyengar Classes at Lululemon this month. Saturday mornings 8:30 to 9:30. Here's the schedule of teachers.

Nov 7 - Connie Hausman
Nov 14 - Leah Pozder
Nov 21 - Anne Bowery
Nov 28 - Yves Oberlin

Please come support one another and spread the word in your classes, web-sites, amongst friends & colleagues.

Many thanks to Gillian for organizing this event.

Wednesday, October 28, 2009

Sequence for Friday October 30

Hi Everyone, Here's a sequence we'll be working from this Friday and maybe the next couple Friday's as well. The numerals refer to which level syllabus the pose is on.

No. 1 Jr. I-II–III sequence, from Devon’s mind, forward bends and twists emphasis

Utthita trikonasana

Utthita parsvakonasana

Utthita hasta padangusthasana I (holding toe or belt)

Utthita parsva hasta padangusthasana with and without support (I)

Utthita hasta padangusthasana classic pose, head to shin (II)

Virabhadrasana III (I)

Urdhva prasarita ekapadasana (I)

Parasarita padottanasana II (I)

Gomukhasana classic (I)

Malasana I : head to floor, hands on heels (II)

(Malasana I, arms around legs and back (III))

Upavistha konasana (II)

Parsva upavistha konasana (III)

Ardha baddha padma paschimottanasana holding front foot (I)

Ardha baddha padma paschimottanasana, clasping from behind belt or fingers(II, III)

Parvatasana in Padmasana (II)

Marichyasana I, classic pose

Marichyasana II (III)

Ardha matsyendrasana I (arm straight, holding foot in matsyendra shape, other arm

on the back (I)

Marichyasana III classic (II)

Janu Sirsasana

Parivrtta janu sirsasana (III)

Jathara parivartanasana (legs bent) (I)

Jathara parivartanasana, legs straight, as far down as possible) (III)

Eka hasta bhujasana (I)

Bhujapidasana (III)

Adho mukha vrksasana (Palms turned outward, against wall) (I)

Adho mukha vrksasana (Palms turned forward, against wall) (II)

Adho mukha vrksasana (Palms turned back as Mayurasana, but 1.5 ft. away from wall) (III)

Pincha mayurasana (against wall)(I)

Pincha mayurasana (palms turned up) (III)

Salamba sirsasana I (I)

Parsva sirsasana (II)

Parivrttaikapada sirsasana (III)

Urdhva Dhanurasana (supported on chair, hands and feet on floor or blocks, if

needed. Candidates at this level should be able to push up into the full asana.)(I)

Dwi Pada Viparita Dandasana (supported on chair; feet on floor, with bent elbows

holding the front legs of the chair; legs bent or straight) (II)

Urdhva Dhanurasana I (straight from ground) (III)

Salamba Sarvangasana I (I)

Salamba Sarvangasana II (I)

Eka Pada Sarvangasana (top leg perpendicular to floor and Hala leg straight; left and

right sides of spine parallel) (I)

Halasana (arm position as in LoY pl. 241) (I)

Urdhva padmasana in sarvangasana (insofar as possible) (III)

Setu bandha Sarvangasana (classic asana, dropping from Sarvangasana) (I)

Setu Bandha Sarvangasana (coming up to Sarvangasana) (III)

Bharadvajasana, mild twisting-resting type pose

Paschimottanasana

Savasana


Friday, October 23, 2009

Practice this Friday

Hi Everyone,

Our new practice format starts this week. Devon, Gillian, and Anne will each be teaching various poses from the Junior I, II, and III Iyengar Syllabi. The poses on these syllabi include arm balances, backward bends, padmasana work, advanced twists, and lots and lots of inversions and various.

Hope to see you there.

Clear Spring Fridays at 3:30 $10.00.

Wednesday, October 7, 2009

Practice schedule for October

Hi Everyone,

No practice this Friday the 9th. Devon, Gillian, and I are all out of town.

Gillian will lead practice Friday the 16th. She will do the Cathy Rogers Evans sequence posted a couple weeks back.


Starting Friday the 25th, we are going to change the format of practice a good bit. Devon is going up for her Junior III assessment next year and I am going up for Junior I assessment the following year and Gillian will be at some point in the future as well. So with that in mind, we are going to start practicing sequences that work with the Junior I, II, and III syllabi. Each week, we will each teach a couple or three or four poses that are on our respective syllabi. You'll still get a great practice, but there will be more instruction than has generally been the case. We'll probably do significantly fewer poses and repeat them as that helps us practice observation, a crucial part of the Iyengar teaching practice. Also, we will be giving each other feedback about each other's teaching, so you'll learn a lot about teaching as well. Other local Iyengar teachers may drop in and teach from time to time as well.

In the next couple months, Devon will have to make a tape to send in to her mentors and then go up for assessment about a year from now. Some of the practices will be recorded. Anyway, come help us out. The better we get at teaching, the better you get as students. The better you get as students, the better we'll get at teaching.

Cost of the practice is still $10.00, that's the best yoga deal in town.

Wednesday, September 30, 2009

Practice This Friday is On

Hi Everyone, Practice is on this week. Not sure about next week, will let you know. Gillian will do the Cathy Rodgers Evan's sequence from last week, on the 16th instead.


I'm starting to study in earnest for the Junior I assessment, so this sequence is one I made a while back that has a lot of the Junior I backbends on it. Timings in the columns are where we need to be to get done in two hours, not the timings for a particular pose.

Anne’s Sequence For Tuesday Any thing with an asterik is on my syllabus, so any special insight ya’ll have on those poses please share)


Supta I-IV at Wall
Ardha Supta Virasana at Wall
Supta Virasana (15 minutes- )
Gomukasana
AMS
*AMV
PM
Sirsasana ( 30 minutes)
Dwi Pada on chair
*Dwi Pada on Chair with with fingers interlocked behind head) ( 40 minutes)
Ustrasana
Virasana
Parvatasana in Virasana
Supta Virasana
*Paryanakasana
*Bhekasana
Dhanurasana
*Parsva Dharanurasana
Dhanurasana
*Urdhva Dhanurasana (supported on chair pushing up with hands and feet on floor)
Urdh Dhanurasana ( 60 minuites)

Other fancy back bends as ya’ll desire. ( 90 minutes)

AMS heels at wall
Parsva Uttansana
Prasarita padottansana (modified) these there are a mary and eddy quick backbend recovery sequence (95 minutes)

Halsana
SS I and II*
Halasana
Supta konasana
*Parsva halsana feet to floor (110 minutes)



* Jatara parvatanasana (legs bent)

Jatara parvatanasana

*Urdhva Prasarita Padasana (115 minutes)

Savanasana (5 minutes )

Savasana

Monday, September 21, 2009

Practice Sequence for Friday September 25

Hi Everyone, Gillian will lead us through a Cathy Rogers Evans Sequence 11/16/07

As alwasy, 3:30 Clear Spring Studio - Cost $10.00 best yoga deal in town.

Swatikasana, lift pillars, side body.
Supta Padangusthasana (1,2,3,4) keeping sides of waist long.
Dandasana
Gomukhasana, blocks for hands.
Dandasana
Lolasana, swing.
Dandasana
1/2 Padmasana, walk hands forward.
Padmasana, interlace fingers overhead.
Tolasana, knees higher.
Sirsasana II, transitioning to Bakasana (crane)
Marichyasana III sit on lift.
Dandasana, bend knees close to chest, arms forward, lift buttocks, heels down.
Utkatasana, bend knees fully into squat with heels down.
Dwi Hasta Bhujasana, feet together, push out heels.
Bhujapidasana, cross ankles.
Eka Hasta Bhujasana, leg over shoulder.
Astavakrasana, striaght legs crossed to side arm balance.
Dandasana
Sarvangasana, variations, twist, drop back.
Setubandha with bent legs, block at sacrum, several lift offs.
Savasana.

Tuesday, September 8, 2009

Friday Practices this month

Hi Everyone,

Sorry to those who showed up last Friday. Devon was sick and couldn't get a key to Gillian in time, so I apologize for that snafu.

This Friday there is no class due to the Desiree Rumbaugh workshop.

Next friday there is no class due to the Laura Allard Workshop.


The last Friday of September Gillian will lead practice with a Cathy Rodgers Evens sequence.

In the meantime, benefit from the workshops and also these immunity sequences from PUNE.




Recently the Institute in Pune was shut down for 9 days due to a swine flu scare in Pune – BKS Iyengar gave the following sequence for students to follow to help boost the immune system

Immune Boost Morning Practice:

Uttanasana 5 minutes
Adho Mukha Svanasana 5 minutes
Prasarita Padottanasana 1 5 minutes
Sirsasana
straight pose 5 minutes
cycle 10 minutes
Dvi Pada Viparita Dandasana/supported 5 minutes
Sarvangasana 10 minutes
Halasana 5 minutes
Sarvangasana cycle 5 minutes
Setu Bandha Sarvangasana/supported 5 minutes
Viparita Karani 5 minutes
Savasana with Ujjayi or Viloma 10 minutes


Immune Boost Evening Practice:

Sirsasana 10 minutes
Sarvangasana 10 minutes
Halasana 5 minutes
Setu Bandha Sarvangasana/supported 10 minutes
Savasana wit Ujjayi or Viloma 10 minutes

Wednesday, September 2, 2009

New Iyengar Classes

Patty Gagne will start a new mixed levels class at Austin Yoga Institute Tuesdays from 6:00- 7:30.

Come join in the fun.

Monday, August 24, 2009

Free Day of Yoga Austin Yoga Institute Offerings

Hi Everyone,

The following classes are offered at Austin Yoga Institute during free day of yoga.


12:00 Yves Level 1-11
3:45 Peggy Advanced (level III- IV)
6:00 Anne All levels beginners welcome.

Practice Sequence for Friday August 28

Hi Everyone,

This sequence is based on a class Gillian took with manouso several years ago. I've added in some additional inversions and backbends in parenthesis. Gillian will be leading. Come join in the fun. Devon will provide a forward bending sequence for the following week.

Tadasana
Utthita Trikonasana, turning front leg, knee, way to right, 'till it lines up with little toe.
Utthita Parsvakonasana, releasing knee over heel like railroad tracks.
Vira I
Utkatasana, arms "way back"
Adho Mukha Svanasana
Prasarita Padottanasana, outer middle calf back.
(AMVrk)
(PM )
Sirsasana, belt big toes, break strap.
Ustrasana, release tailbone back, outer thighs forward.
Adho Mukha Svanasana
(Supta virasana )
(Ardha bhekasana /bhekasana)
(AMS )
Urdhva Danurasana, belt thighs.
(Work on Dwi Pada and Kapotasana)
Adho Mukha Svanasana
Salamba Sarvangasana, strap ankles, break strap.
Pascimottanasana, roll inner knees down.
Savasana

Wednesday, August 19, 2009

Practice Sequence for Friday August 21

Hi Everyone,

Here's what's on the docket this week, thanks to Karen in Dallas for passing it along.

John Schumacher Class

October 30, 2008

Level 2-3 Audio download

Swastikasana

Adho Mukha Svanasana

Ardha uttanasana – concave back, chest up, head up

Baddha Hasta Uttanasana

Adho Mukha Vrksasana – lift bottom of breastbone up toward navel, make back of the body longer

Sirsasana

Eka Pada Sirsasana

Parsva Eka Pada Sirsasana

Baddha Konasana in Sirsasana - legs back up through virasana in sirsasana

Adho Mukha Virasana

Dandasana

Janu Sirsasana - catch foot with both hands, stretch side ribs up, exhale come forward, even both sides of torso, come up with head as close to ceiling as possible

Upavistha Konasana

Parsva Upavistha Konasana - how even can you make the side ribs

Dandasana

Ardha Baddha Padma Paschimottanasana prep – bend 1 leg and hold from below, rotate thigh out, bring knee back, bring heel to navel, move hip forward, move straight leg quadriceps toward knee and place foot in groin above thickness of quad – to come out reverse: knee out ,move hip back then straighten leg

Dandasana

Ardha Baddha Padma Paschimottanasana prep – other side

Dandasana

Ardha Baddha Padma Paschimottanasana

Dandasana

Paschimottanasana

Dandasana

Padmasana – left leg in padmasana, place right ankle on floor in front of left knee, if left knee on floor bring right foot into padmasana,

Parvatasana in Padmasana - interlock fingers to webbing, palms out then take arms up

Tolasana – legs still in padmasana, take hands beside thighs, shoulders forward, knees up, lumbar up toward ceiling

Dandasana

Paschimottanasana

Baddha Konasana

Dandasana

Bharadvajasana I – be a socialist with your ribs

Dandasana

Bharadvajasana II

Dandasana

Marichyasana III – no clasp

Dandasana

Marichyasana III – lean back turning abdomen, lean forward picking buttocks up, take back of the armpit to the outer knee, wrap arm to grab straight leg (not foot – leg), lower the buttocks keeping grip on leg, knee and arm press together, get more height in twisting first – he never says to clasp hands

Dandasana

Paschimottanasana

Ubhaya Padangusthasana – bend knees, catch toes, ideally knees are inside arms, if you fall you should fall forward

Sarvangasana

Eka Pada Sarvangasana – Everyone foot to floor

Parsva Eka Pada Sarvangasana – Everyone foot to floor

Halasana

Karnapidasana – bend knees hold outside of feet, knees to collarbone

Supta Konasana

Halasana

Savasana


Thursday, August 13, 2009

How To Do Things With Chairs Saturday August 22, 3-5 PM.

How To Do Things With Chairs Saturday August 22, 3-5 PM.

Certified Iyengar Yoga Instructor, Anne-Marie Bowery, will teach you how to use backless yoga chairs in basic backbends, inversions, standing poses, forward bends, and twists.

The workshop will be held at Clear Spring Studio, 605 Copeland Street.

Cost of the workshop: $25.00

Workshop participants will be able to purchase chairs at the bargain price of $30.00.

Call Anne at 512-468 2808 or email her at AnneBowery@yahoo to register.


Note: I’m not going to be teaching the September 5 chair workshop due to some other obligations, so this will be your last opportunity to learn about chairs for a while.

How To Do Things With Chairs Saturday August 22, 3-5 PM.

How To Do Things With Chairs Saturday August 22, 3-5 PM.

Certified Iyengar Yoga Instructor, Anne-Marie Bowery, will teach you how to use backless yoga chairs in basic backbends, inversions, standing poses, forward bends, and twists.

The workshop will be held at Clear Spring Studio, 605 Copeland Street.

Cost of the workshop: $25.00

Workshop participants will be able to purchase chairs at the bargain price of $30.00.

Call Anne at 512-468 2808 or email her at AnneBowery@yahoo to register.


Note: I’m not going to be teaching the September 5 chair workshop due to some other obligations, so this will be your last opportunity to learn about chairs for a while.

Friday, August 7, 2009

No Practice this week or next.

Hi Everyone,

Sorry for the late notice on this for today, but there is no advanced practice this week or next week.

We'll start back on the 21st with another sequence from Manouso lead by Gillian. Come join in the fun this fall.

Anne

Monday, July 27, 2009

Sequence for Friday July 31

Gillian will be leading us in this sequence from Manouso it is about Lengthening Low Back /creating Space in low back

Palms down on chair seat under shoulders, right angle, lengthen both sides of low back, feet under hips.
Chair Twists @ wall, 2 variations, sideways in chair, backwards through chair.
Chair Parsvottanasana 2x
Chair Parvritta Trikonasana, straight arm 1x, forearm on chair 2x.
Sirsasana, left outer buttocks, squeeze, lift buttocks off low back, separate feet & lift, legs higher.
Backbend through chair, 1 blanket roll at low back, straight legs, push through heels, push blanket towards buttocks to lengthen low back.
then 2 blanket roll, low back, tie belt to bottom rung of chair, Kapotasana prep, bent legs, raise heels, pull belt, chair moves into upper back, buttocks away from low back. 2x
3 blanket roll, pigeon, support bent leg buttock w/ arms on chair seat @ chest 2x, 2nd time raise knee (inner.)
Halasana w/ feet on chair, little toes in chair triangles, lift center thigh higher than sit bones, low back round.
Chair Sarvangasana, hamstrings down, arms @ sides.
Chair Savasana.

Tuesday, July 21, 2009

Sequence for Friday July 24 3:30 Clear Spring

Hi Everyone, Here's the last of the Patricia Walden sequences from the retreat I went to in April.

Gillian has some Manouso sequences that we'll start working through in the not too distant future.

Day Six
BK
Padmasana, upright one time each side
Matysenasana spine wise support as much as you need to keep legs down
Then with brick in middle back and support for head and arms as needed do all Paryankasana actions, then without support the flat.
AMVirasana legs wide
Parsva AMV
AMS two bricks for feet (at wall)
AMV
AMS classic
AMV
AMS two brick for hands
AMV
AMS support head hands at wall
AMV
Utt head support let armpits relax down, legs wide.
Prasarita Paddot head support upright, concave down
Then with feet on blocks
AMVrk two blocks keep quietness
AMVrk With two bolsters or higher to support under head
Then back to blocks, did many time can alternate head support and not, keeping quietness form the support
Trikonasana many variations, before each side do utthita Ardha bhekasana with the leg that will be back leg, keep knees level open the groin first variation work with back leg like someone pulling back on strap have front forearm on chair (all of these are for working with releasing hip restriction).

Parsva utthita padasana on blocks don’t go to trik
Front foot up wall
Use top arm to turn move.
AMS AMV Utt
AC with Chair
Ac with front leg turns out
AMS hands to wall then amv
UH then waterfall down to Utt
Parsvotanasan heels at wall, concave then down
Eka pada rajakaptotasana II prep, get vertical pelvis lunge forward resist front thigh repeat lift arms up second time, hands on chair first time.
Back leg in bhekasana, keep heel in contact with buttock go down.
Eka pada raja I balance right and left with height work on verticality, hands on chair then lift arms up
Hanumanasna with bolster and chair same actions then arms up
Urdhva Mukha Svanasana on chair
Sarvangasana
Parivritta lots of turn, then spilt legs, bring back leg way back then front leg to meet it can bend front leg if arms short put blanket under elbows move hands after you twist. A couple times each side then
Drop back to Setu B
Chair sarvangasana
Niralamba feet at wall
Chair sarvangasana or viparita karani variation
Savasana legs on chair.


Anne

Wednesday, July 15, 2009

Sequence for Friday July 17th 3:30 Clear Spring Practice

Bharadvajasana I on blankets twist only then reverse cross of feet
Prasarita Paddottansana Concave Back only
Supta Baddha Konasana with two belts (belt each thigh then do the Paryankasana work as before but with no brick
AMS
Utt
Supta Tadasana Supta UH
Supta Pad I hold toe and then sides of feet, take down leg out wide
Supta Pad II use strap take down leg out wide first time leg only slightly above the hips second time toward shoulder
Parivritta Supta Pada II use strap let leg go to floor then turn back, twice
Supta P III twice
SBK
Eka pada AMS working toward Urdhva Prasarita Eka Padasana at wall, four times
Third time make foot flat at wall.
Utt Hasta padangushstasana
Uttanasana
UPEP classic pose
Parsva Utt Hasta pad
Anantasana but keep arm down
Sirsasana, Eka pada halfway then down
Parsva Eka pada directly from Eka pada and then classic
BK use hands to fully turn the thigh UH arms then fold forward
Upa vistha Konasana forward with horizontal block or blanket under abdomen
Then upright hands I UB
Supta prasarita padottasana
BCK
Then one leg BK and the other UVK do twice first line up with Bk leg second line up with UVK leg taken as far back as possible
Parsva UVK twist only
Parivritta UVK up then go down
Parsva UVK fold but spend a long time getting rotation
Parsva dandasana
M3 lift buttocks high and grab extended leg
SP3 moving bent leg like in BK
Eka pada Sirsasana on blanket leg bent second time bottom leg straight
Ardha yogi nidrasana
Mini chatush sacrum on very low block
Mini bujangasana adjusting sacrum
Then middle block chatush and tall block
Eka pada Setu bandha
Sarvangasana
Parivritta Eka pada sarvangasana
Drop over one leg at a time first bent then keeping leg straight as long as possible, then both legs but keep them bent
Savasana

Thursday, July 9, 2009

How to do things with chairs

Come Learn How To Do Things with Chairs !!!



Have you ever wonder exactly what to do with those backless yoga chairs you see in yoga studios and on the web? Here’s your chance to find out. Each workshop will focus on a different aspect of how chairs can enhance your yoga practice.

Three Special Workshops with Anne Bowery, Certified Iyengar Yoga Instructor

Saturday July 18 Chair Backbends
Saturday August 22, Chair Twists and Forward Bends.
Saturday September 5 Standing Poses and Inversions.

The Workshops will be held from 3-5 at Clear Spring Studio.

$25.00 each workshop. Take two workshops for $45.00. Take all Three for $60.00.


Backless chairs are available for purchase $40.00 regular chairs, $55 for small chairs, $95.00 for tall chairs.

Call Anne Bowery at 512- 468 2808 or email her at AnneBowery@yahoo.com to register or to purchase yoga chairs.

Tuesday, July 7, 2009

Backbends this friday CSS 3:30

AMS normal
Jump to Uttansana
Supta tadasana vertical brick bent shoulder blades, same work with arms as previous repeat with elbows on floor to get more lift then do with out block and raise legs and arms for uttana padasana.
Tadasana
UH uttansana step back to AMS
Do AMS with block and then without and compare the difference
Tadasana urdhva baddangulisana
Uttansana, (repeat T UB Utt)
Then jump back and forth from utt to AMS keeping arms strong and pelvis high
Gomukasana work, top arm, use other arm to help, bottom arm, ditto use other arm to help, clasp, lift up, pull down try to move wrists away from back.
UH to UN
Paschima namascarasana, with motion, watch evenness of sides
Parsvottansana, upright then down, to prasarita padottasana II, then other side, come up and do full second side.
Sirsasana, virasana, Parsva virasana, Parsva virasana to Parsva Sirsasana, Parsva Sirsasana, Parsva Sirsasana to parivritta, then parivritta alone and back to Sirsasana.
Sirsasana II, then virasana variation
Supta virasana horizontal brick shoulder blades, then low brick then medium brick under tailbone.
AMVrk change legs Ardha Amvrk, Eka pada, then balance, the Amvrk on two bricks
PM Sirsasana hands and regular balance in middle of room if you can.
Dwi pada vertical mat roll on blanket chatush stage, (bent legs) then straighten, do the various arm positions,
Dwi pada taking head to floor Sirsasana hands (can keep vertical blanket roll, it is quite lovely) bent legs and straight.
Dwi pada holding chair legs (same as above)
Chatush padasana, grab ankles, walk shoulders in, work with motion, and lift toes move shins toward chest
Then UD prep to top of head, same motion work with leg, direct motion to where you are stiff,
Then come to top of head and bring hands back to ankles. Same motion work. Did each of the chatush two or three times.
Dhanurasana but keep knees down to open chest more going toward bujangasana II

Head on trifold, UD prep arms, push up, lift head pump forward, bring head down pump, push back up to UD
Dwi pada several times working with pumping motion and repeating the various stages all the way from chatush as necessary
Then Dwi pada staying and holding
Chair lajuvajrasana, hold front of the thighs drop head back to chair seat.
Sirsasana dropping to chair, can drop with bent legs to chair seat or more advanced bring both legs to wall and work with straight legs
Sirsasana drop overs in middle of room
Full Dwi pada using belt around toes.
Kapotasana, dropping over walk in to get feet brick between feet can do walking down wall with bolster behind thighs to keep verticality in legs
Prone savasana blanket under navel band
Ardha Halasana
Karnapidasana feet on top of chair
Savasana legs on chair

Tuesday, June 23, 2009

Sequence for June 26 Friday Clear Spring 3:30

Here's the sequence for This week. Lots of twists.


Supta Sukasana horizontal bolster, then vertical brick. UH UD and Paryankasana work in arms.
AMS wide
Utt wide
Jump back and forth 5 times.
Supta P I 90 degrees with strap, then big toe then both hands
Tadasana
UH to UN
Utkatasana
Garudasasana
Utt feet together
Vrksasana
Ardha baddha padmottansana first stage
Uttansana full pose
Supta tadasana
Supta I hold with both hands on heel.
Forward Bends (For all forward bends, work with motion reaching beyond foot twice then hold)

Paschimottasana
Janu Sirsasana
Parivritta JS
Uttansana with hands in paschima baddangulisana
Then paschima namascarasana in tadasana
Ardha baddha padma Paschimottasana
MI turn the forward no clasp.
Malasana as much as you can
MI with foot closer and clasp. Twist and go forward.
Bharadvajasana 2 twist then claps.
M3 as much as you can
Ardha matsyendrasana 2
Bharvadj 2
Ardha mat 2 turning to the same side then repeat on other side.
Ardha matysendrasana 1
Supta iii to Supta Ardha padasana
Ardha M 2
Working toward paripurna matsyandrasana
Like M4 for a bit just sitting without turning. Then work to cross leg over


Bk
AMS
Urdhva prasarita Eka padasana
Bakasana from Sirsasana II
Eka pada galavasana
Urdhva kukatasana
Eka pada koundinyasana I
Parsva kukatasana

Urdhva dhanurasana from bolster she said once but we did a few
Sirsasana
Setu bandha horizontal brick, raise legs to viparita karni the spilt legs apart releases the groin
Regular Setu bandha
Sarvangasana
Savasana with head and chest on sarvangasana support.

Monday, June 15, 2009

Practice Sequence for Friday June 19th

Hi Everyone, We'll be practicing this Friday at Clear Spring 3:30 to 5:30. HEre's the plan.


AMV
AMS
Wide leg utt
Parvatasana in virasana
Paryankasana with block, on elbows to head, on head urdhva d arms for more lift and spread, full pose with support for elbows if don’t reach.
Virasana, arms in baddangulisana behind reaching down then paschima namascarasana arms.
AMS classic.
Ardha Sirsasana, working with head off the floor,
Sirsasana, Bk, virasana, legs split.
Ams blocks tall at wall heel of hand on edge of block fingers up wall, then palm at wall on block.
Amvrk, bring each leg up and down.
Utt
Vira I, heel at wall, then with hands toward wall.
Amvrk working on bringing both legs up and down, work of down teaches up, buttocks moving together.
PM at wall, then in center balancing if possible.
Dwi pada, on chair with blanket and block for shoulders horizontal and vertical, then with vertical block for tailbone, then t shaped two blocks for shoulders and tailbone.
UD on chair legs and hands on floor bring weight into feet. Two or three times.
UD over back of chair with blankets or bolsters, arms in Paryankasana and then hands to chair or legs of chair. Second time move to kapotasana part of back.
Back at wall, urdhva D with angular blocks at wall, on bolster and blanket. Bring forehead to wall, several times.
Low blocks keep forearm in contact,
Low block turn palms out. Bring chin to the wall
No brick arms at wall, block between feet, walk in with block.
UD middle of room work on shoulder blade curl, coming to front of head, push up, don’t’ push toward chest until you walk in and get tailbone as high as possible.
UD two blocks on feet can walk in with arms.
Many drop backs. Order of work in dropping back, hands to buttocks or backs of things, curl thoracic then cervical, then bend knees, without collapsing heels, then take coccyx in, then take the lumber spine in, then drop back.
Prasarita paddottansana, concave then full
Bk on bolster
Bharadvajasana on two blankets, even pelvis reversed cross of feet then regular cross of feet.
Sarvangasana, feet apart to relax buttocks, upa vistha legs, Bk legs, then back straight, brief Halasana.
SAVASANA, CHEST AND HEAD ON sarvangasana support.

Tuesday, June 2, 2009

Practice Sequence for Friday June 5th

Hi Everyone,

This summer, I'm going to work mostly with the sequences from the Patricia Walden Workshop I attended in April. This is the first sequence from the six day workshop and works with Standing Poses. Forward Bends, and Arm Balances.

I'll also be working with aspects of the Friday sequence in my ongoing Saturday class at AYS.

Here's the full sequence, We'll do as much of it as we can on Friday.

Invocation
Sukasana
AMV
AMS with hands and feet wide at edges of mat
Utt, wide legs, concave then down
Paryankasana with block extend arms then fold
AMS normal width.
(move to wall)
Prasarita paddottansana concave then down.
Utt Trikonasana regular pulls back leg up and back with strap, front let with foot up wall, and foot up wall on block.
Vira II briefly
To Uparvakonsana, same order of work as trikonsana

Utt angular poses still can put front foot on block
Up angular

Classic uttansana
Parighasana foot up wall.
Janusirsasana move extended leg to side.
Parighasana side of body at wall
Parivritt Janusirsasana

Parighasana

Parivritt js (use these two poses to teach each other)
Paschimottasana head on block.
Bk
Anantasana, hold toe, then ankle then vrksasana, really working buttock action.
Sputa I and III briefly
Acarnadhanursana, briefly, then switch hand holds on foot, heel, arch ball of foot, toe to see effect in hip.
Acarnadhanursana II let bottom leg bend then straighten it.
Anantasana again, to sputa II bring leg all the way to floor then lower bottom pelvis back down.
Vishwamitrasana prep foot on wall bottom leg in parighasana
Full Vishwamitrasana twice second time, move hand in closer to leg to get more lift in back leg.
Sputa Bk with blanket roll under feet and thighs bring sacrum up into the body.
Sirsasana Bk, parsvasirsana, turning from the lower back
Chatushpadasana
Sarvangasana,
Halasana
Setu b block under sacrum,
Supt Sukasana legs on sarvangasana set up
If tired just use time to restore physical sheath, if alert still direct inhalation into nostrils and then three normal breaths followed by an Ujj IV. Four cycles.
Rest in this position in savasana.

Ropes Workshop with Anne This Saturday 3-5 CSS

Hi Everyone, I know this is really short notice, but I'm subbing a Saturday workshop for Devon. The topic is How to Use the Rope Wall. We'll also work a bit with the ramp that Devon just purchased for the studio.

It is from 3-5 on Saturday June 6th. Cost is $25.00.

Hope to see you there.

Friday, May 29, 2009

Anne's Saturday Class Starts Tomorrow

Hi Everyone, Come join in the fun. Saturdays at Noon at Austin Yoga Institute. I'll be teaching an ongoing mixed level class. This week we'll do a sequence for sinus relief. Lots of inversions and supported backbends of various sorts.

Tuesday, May 26, 2009

Sequence for Friday May 29

Devon shares this Sequence from Stephanie Quirk Training in San Francisco, May 2009.
This sequence was given to us with the idea that we would take each group of poses and observe our sensations and responses to the work with respect to the abdominal organs. This instruction was very general, deliberately so. We were to just observe whatever we ourselves observed about the abdomen and its contents, and then at the end of the group of poses, sit down and write our thoughts down. Then she would give us the next group of poses, we would do them and then sit to take notes; and on to the next, same procedure, until the sequence was completed. No timings were given, but the group tended to keep to somewhat normal timings: a minute or two per side or per pose, with more for the inversions or more repetitions when the pose was difficult. Five to ten minutes in the interval for notes.

For the practice, this Friday, we'll do as much of the sequence as we have time for. We won't be doing the note taking. Practice will end at 5:15 to accommodate the writing workshop.

Group 1
Tadasana
Urdhva hastasana
Uttanasana complete
Concave spine uttanasana
Prasarita padottanasana complete
Concave spine prasarita padottanasana
- - -
Group 2
Utthita trikonasana
Utthita Parsvakonasana
Ardha chandrasana
Virabhadrasana I
Virabhadrasana III
Parivrtta trikonasana
- - -
Group 3
Virasana sitting
Parvatasana in virasana
Baddha konasana upright
Revolving baddha konasana
Upavistha konasana upright
Parivrtta upavistha konasana
Padmasana
Parvatasana classical (in padmasana)
- - -
Group 4
Uttanasana
Sirsasana
Parsva sirsasana
Parivrttaikapada sirsasana
Urdhva padmasana in sirsasana
Pindasana in sirsasana
Upavistha konasana in sirsasana
- - -
Group 5
Ropes I
Urdhva mukha svanasana
Ustrasana
Urdhva dhanurasana
Dwi pada viparita dandasana
Kapotasana
- - -
Group 6
Adho mukha svanasana
Adho mukha virasana
Parsva adho mukha virasana
Janu sirsasana
Paschimottanasana
Marichyasana I, upright
Bharadvajasana I
Marichyasana III
Ardha matsyendrasana
- - -
Group 7
Uttanasana
Salamba sarvangasana
Halasana
Parsva halasana
Urdhva padmasana in sarvangasana
Pindasana in sarvangasana
Karna pidasana
Parsva karna pidasana
Sarvangasana
Parsva sarvangasana
- - -
Group 8
Setu bandha sarvangasana
Viparita karani on setu bandha bench sideways
Supta baddha konasana
Savasana, lengthwise bolster
Using bolster savasana: Ujjayi I, II, III, IV
Chair Pranayama: Ujjayi I, II, III, IV
Antara kumbhaka 3 times
Savasana flat, with gentle Viloma II

Tuesday, May 19, 2009

Mixed Level Yoga Classes with Anne at AYS Starting May 30

Hi Everyone,

I'll be teaching a Mixed Level Iyengar class on Saturdays from 12-1:30 at Austin School of Yoga. It is the big yoga studio right by Alamo Draft House on South Lamar.

We'll be in the back small studio, lovely floor, great rope wall, tons of props. Come join in the fun.

Classes start Saturday May 30 12- 1:30

The studio drop in rate is $16.00.

There are also discounted passes that you can use with any instructor at Austin School of Yoga.

1.5 Hour Classes


  • 4 classes in 2 months - $55
  • 8 classes in 2 months - $100
  • Semester pass (1x week) - $130
  • Semester pass (2x week) - $235

No Practice this Friday -Booksigning Instead

Hi Everyone, Devon's space isn't available this week and as luck would have it another opportunity to get together and practice and be part of the larger Austin Yoga Community has emerged.

My sister, Christina Sell, and Desiree Pearce of Breathe and Body are hosting a book signing for local yogi and philosopher, Dr. Phillips. Come join in the fun. Here's the relevant info

Book Signing Party and Practice

When: This Friday
4:00-4:00 Meet the Author
4:30- 5:00 Mantras with Dr. Phillips
5:00-6:00 Vinyasa with Christina Sell
6:30-8:00 Cocktail Reception with Book Signing

Where: Breath and Body Yoga
4800 Burnet Road, Suite 6

Thursday, May 7, 2009

Backbends this friday

AMV
AMS
Wide leg utt
Parvatasana in virasana
Paryankasana with block, on elbows to head, on head urdhva d arms for more lift and spread, full pose with support for elbows if don’t reach.
Virasana, arms in baddangulisana behind reaching down then paschima namascarasana arms.
AMS classic.
Ardha Sirsasana, working with head off the floor,
Sirsasana, Bk, virasana, legs split.
Ams blocks tall at wall heel of hand on edge of block fingers up wall, then palm at wall on block.
Amvrk, bring each leg up and down.
Utt
Vira I, heel at wall, then with hands toward wall.
Amvrk working on bringing both legs up and down, work of down teaches up, buttocks moving together.
PM at wall, then in center balancing if possible.
Dwi pada, on chair with blanket and block for shoulders horizontal and vertical, then with vertical block for tailbone, then t shaped two blocks for shoulders and tailbone.
UD on chair legs and hands on floor bring weight into feet. Two or three times.
UD over back of chair with blankets or bolsters, arms in Paryankasana and then hands to chair or legs of chair. Second time move to kapotasana part of back.
Back at wall, urdhva D with angular blocks at wall, on bolster and blanket. Bring forehead to wall, several times.
Low blocks keep forearm in contact,
Low block turn palms out. Bring chin to the wall
No brick arms at wall, block between feet, walk in with block.
UD middle of room work on shoulder blade curl, coming to front of head, push up, don’t’ push toward chest until you walk in and get tailbone as high as possible.
UD two blocks on feet can walk in with arms.
Many drop backs. Order of work in dropping back, hands to buttocks or backs of things, curl thoracic then cervical, then bend knees, without collapsing heels, then take coccyx in, then take the lumber spine in, then drop back.
Prasarita paddottansana, concave then full
Bk on bolster
Bharadvajasana on two blankets, even pelvis reversed cross of feet then regular cross of feet.
Sarvangasana, feet apart to relax buttocks, upa vistha legs, Bk legs, then back straight, brief Halasana.
SAVASANA, CHEST AND HEAD ON sarvangasana support.

Tuesday, April 21, 2009

No Practice this Friday but here's Sequence for Friday May 1

Hi Everyone

No practice this friday. I'll be gone and the studio is rented out anyway. Here's the sequence for Friday May 1. It is based on a John Schumacher class, with additions from Anne. I get back into town around 2. Devon will lead if I happen to be late.

adho mukha virasana
adho mukha svanasana
baddha hasta uttanasana
*Adho mukha vrksasana
*PM
tadasana
trikonasana
tadasana
parvritta trikonasana
tadasana
parsvakonasana
tadasana
parvritta parsvakonasana
tadasana
baddha hasta uttanasana
tadasana
ardha chandrasana
tadasana
parvritta ardha chandrasana
tadasana
utthita hasta padangusthasana
parvritta hasta padangusthasana
prasritta padottanasana
sirsasana - variations: parsva sirsasana, parvrittaikapada ,
rest in adho mukha virasana
*Ustrasana
*Dhanursana
*Parsva Dhanursana
*Supta virasana
*Bhekasana
*Urdhva dhanurasana of various sorts, all the eka pada variations I have in mind.
*AMS
dandasana
bharadvajasana
dandasana
marichyasana III
mayurasana
sarvangasana – parsva sarvangasana , eka pada sarvangasana, parsva eka pada sarvangasana, halasana, parsva halasana
savasasana

Monday, April 13, 2009

Sequence for Friday April 17th 3:30

This one is from Gabriella Guibiliaro. Hope to see everyone there.



AMS with head on a block
AMVrks

Vinyasa: on r. leg first
tadasana
urdhva hasta
ardha chandra r. side
vira III
urdhva prasarita ekapadasana
vrksasana
utthita hasta padangusthasana I
ardha baddha padmottanasana
uttanasana
urdhva hastasana
[repeat on l. side, then again]
Second time, when coming out of ABPadmottana, go immediately to
parivrtta trikonasana
[add other poses as desired. This is for strengthening the legs}

supta vira
pincha mayurasana
parsvakonasana
parsvottanasana into parivrtta trikonasana

sirsasana
variations at will

urdhva mukha svanasana on chair
prep for ekepad rajakapota:
lunge into chair.
first time, back leg on floor
second time, back shin on wall
third time, both shins on wall, knees apart, toes touching
fourth time, with assistance to go to kapotasana several times

urdhva dhanurasana 3x, classical
again, straightening arms at wall with blocks
again, with feet parallel and thighs rolling in
again, block between ankles
again, no props but remembered actions

chair twists:
forward bend as malasana
leaning over one knee then other knee
pasasana in chair at wall, twice each side

supported halasana or viparita karani
savasana

Saturday, April 11, 2009

Anne at ASY Saturdays at Noon

Hi Everyone,

I just taught my last classes at YogaYoga. Starting the first saturday in June, I will be teaching a mixed level Iyengar Yoga class at noon at Austin School of Yoga. I'll still be running the Friday practices at Clear Spring at 3:30. I've learned a lot about teaching by teaching in the eclectic yoga environment of YogaYoga, but I have to say I'm quite excited about teaching in Iyengarland.

See everyone there in June.

Thursday, April 9, 2009

There is Good Friday Practice CSS Friday 3:30

This is based on a sequence Geta taught in July 2007

AMV
AMS
Utt
eka pada supta padanghustasana
supta padanghustastana
janu sirsasana
parivritta janusirsasana
upavista konasana parsva and parivritta
supta virasana
Prasarita Padottasana
Parsvottansana arms extended forward and then bring back to feet extending the sides of torso
Parsvo Classic
Parvritta trik (Added)
Prasarita padottansana II
Prasarita clasping hands behind back
AMS
Sirsasana, alternating clasp
Parsva sirsasana
AMVirasana
Arm clasp behind back
AMVrk, hands regular and hands turned out.
Sirsasana II, coming up and down one leg at a time,
Tadasana interspersed stretching arms down to release neck. (repeat three times)
Trikonasana (three times)
Uparvsakonasan looking at the differences between the two gravity not gravity work, extending sides,
Ardha Chandrasana and parivritta AC (added)
Urdhva dharusana two or three times,
Then several from bolster
Then one dwipada viparira dandasana
Bharadvagasana I on bolster
Chatushpadasanga
Sarvangasana really worked on getting lift in sides and arms down back by tipping over and really lifting the others.
Sarvangasana II
Niralamba I
Halasana
Savasana

Monday, March 30, 2009

No Friday advanced practice this week, but come on Thursday to the Love Coop

Due to the Kofi Busia workshop (Which everyone should plan on attending) we won't have Friday practice this week.

However, I will be leading the Thursday afternoon practice at the Love Co op this week 4-6.

AMVirasana
AMS
Utt
AMS
AMVrk (and work on Scorpion)
PM (and work on Scorpion)
Sirsana and some variations.
Ustrasana
Dharnurasana
parsva Dhanurasana
Bhekasana
suptavirasana
Urdhva Dhanurasanas
drop Backs
dwipada viparita dandasana
sirsasan drop overs.

AMS
Parsva Utt
Prasarita Padottanasana

Sarvangasana and part of the cycle as time allows.
Savasana

Friday, March 27, 2009

Backless Yoga Chairs for Sale

These chairs have a support brace on the back legs.
and no cross bar on the front. Most people find this style easier to use
because there is more room to get their arms and legs under the chair.

Tall chairs are better for supported sarvangasana (shoulder stand) and
supported halasana. people with long torsos and people who are tall will find them particularly helpful.

Regular chairs are $50.00. Tall chairs are $135.00 He tig-welds extensions onto the regular chairs. Shipping charges depend on the size of chairs purchased, the amount of chairs you purchase and how far away you are from Austin you are.

To order a chair or if you want more information, contact Jeff Schultz at
jschultz@jschultz.net

Here are pictures of the short chairs and a comparison shot with the tall chairs and standard chairs.



Thursday, March 26, 2009

Friday Sequence

Hi Everyone, We need to finish up around 5:00 this week, so the sequence is short and sweet.

AMVirasana
AMS
Utt
AMS
AMVrk (and work on Scorpion)
PM (and work on Scorpion)
Sirsana and some variations.
Ustrasana
Dharnurasana
parsva Dhanurasana
Bhekasana
Chair Dwi Padas
ChairUrdhva Dhanurasanas
Urdhva Dhanurasanas
drop Backs
AMS
Parsva Utt
Prasarita Padottanasana
Chair Twists.
Sarvangasana/ of some sort... .
Savasana

Thursday, March 19, 2009

No Friday advanced practice this week,

I have meetings in Waco and Devon has other obligations.

Next week, we'll get upside down and bend backwards.

Sequence to follow.

Wednesday, March 11, 2009

Inversion Workshop at YY 360 this saturday

Inversion Workshop at YY 360 this saturday

Upside Down the Right Way with Anne
Saturday, March 14 2:00 pm - 4:30 pm Yoga Yoga 360
The inverted postures of yoga are some of the most beneficial yet intimidating of the asanas. Learn how to practice inversions easily through the use of props, proper alignment, and modifications. You'll learn how to develop the core strength to practice these amazing inversions! Learn the ins and outs of sirsasana (headstand) and sarvangasana (shoulderstand) B.K.S Iyengar calls these poses the father and mother of all asanas.


Call Yoga Yoga
360
512.381.6464

to register

cost is 30 dollars or 15 if you are an unlimited class pass holder. You don't need to be a member of YogaYoga to attend.

Patricia Sequence courtesy of Karen Phillips

My friend, Karen Phillips, up in Dallas recently went to a week long Patricia Walden retreat. She was kind enough to share sequences and notes. Here's a day four backbending sequence with a few notes. Thought we'd work on it this friday. See you there.

amv
ams
ams - again, head supported
urdhva hastasana,
baddha unguliasna, urdhva namaskar (hands together) – 3 important steps for urdhva namaskar - inner armpit open, press the hands, lift from the elbow to the wrist
ams
uttanasnaa
utkatasana - 3x with urdhva namaskar hands
then started using motion:
utkatasana => vira 1 => ams => uttanasana => urvha hasatasana
ams - hands/feet together
ams => chataranga
uttanasana => jump to chataranga then come back to ams - the band between ribs and pelvis must lift to come back to ams from chataranga, what do you do when your car is out of gas??? PUSH
vira 3 => urdhva prasritta eka padasana
urdhva prasritta eka padasana - keep head looking up as long as possible, lift leg to the max, when you've done all you can do then lower the head
uttanasana - feet together
sirsasana - variations: virasana in sirsasana keep buttocks relaxed in this, it's easier to get the knee to ceiling when buttocks relaxed, back up, the move feet hip width then parvrittaikapada, scissor legs, bend front leg, dont take the knee too far down, rotate thigh restraighte, both sides, then bend back leg take heel down toward floor not too close to buttocks , rotate thigh in, leaving heel where it is (foot heavy earth element) straighten leg
am vrksasana
pincha mayurasana - palms facing block 2x, then can do palm down
sit on chair - curve spine touch wall, stand up, motion - do 5x
urdhva dhanurasana - 3x, then go up to top of head and really work ribs there, should be on top of head longer than in full pose
dwi pada vipritta dandasana from urdhva dhanurasana, raise heels, lift from scapula, bend arms, heels to floor, shins back, place hands, lift back ribs, toes off floor,
dhanurasana to find movement between shoulderblades
dwi pada vipritta dandasana - again and again with 4 fold blanket under head for more length in armpits
ustrasana - 4 things in order: upper spine, cervical spine, sacrum in, lumbar spine lifts
urdhva namaskar belted, lifted behind neck - curve back touch wall, up
tadasana drop back to wall - find rhythm, if you can do in middle of room, do
cool down:
ams - abdomen up to broaden lumbar
virasana - twist
bharadvajasana - not as good a twist because you are letting lumbar spread, keep lumbar stiff, abdomen should move away from twist now
prasritta padottanasana - very short
lay on side with torso down on bolster, knees bent
supta swastikasana - knees on bolster, knees belted, not feet, just knees

Thursday, March 5, 2009

Gillian is now teaching classes at Love Co-op

Hi Everyone,

Gillian is teaching two weekly classes at Love Co-op (2525 south lamar, unit 9)

Wednesdays from 5:00-6:15 and Fridays from 12-1.

All classes at the Love Co-op are 10 dollars cash. Check them out at http://www.loveyogacoop.com/

Come support Gillian and the Love Co-op.

Sequence For Friday March 6

Here's another John Shumacher sequence courtesy of Karen in Dallas.

sequence - Level III - 06/24/2008

swastikasana
adho muka svanasana
baddha hasta uttanasana
adho mukha vrksasna - balance
pincha mayurasana - balance
sirsasana (13 min) - variations: parsva , parvrittaikapada , eka pada, parsva eka pada, urdvha dandasana
adho mukha virasana
tadasana
prasritta padottanasana
tadasana
padangusthasana
padahastasana
tadasana
uttanasana
bhujapidasana
astavakrasana
malasana
bakasana (from malasana)
sirsasana II to bakasana to sirsasana II drop over urdvha danurasana then either come down or stand up in tadasana
again - if you did the drop over do uttanasana, if you do uttansana catch ankles after the backbend bakasana will come better
malasana
pasasana variation
parsva bakasana
sirsasana II to parsva bakasana to sirsasana II to parsva bakasana other side to sirsasana II drop over urdvha danurasana
mayurasana
paschimottanasana
savasana

Wednesday, February 25, 2009

Sequence For Friday Feb 27

We are back on for this week.

Here's the basic sequence we'll work from. Will probably add in a few more backbends and inversion variations and twists.

It is a Geeta sequence from Pune.

July16MondayGeeta

AMV
AMS
Utt
Prasarita Padottasana
Parsvottansana arms extended forward and then bring back to feet extending the sides of torso
Parsvo Classic
Prasarita padottansana II
Prasarita clasping hands behind back
AMS
Sirsasana, alternating clasp
Parsva sirsasana
AMVirasana
Arm clasp behind back
AMVrk, hands regular and hands turned out.
Sirsasana II, coming up and down one leg at a time,
Tadasana interspersed stretching arms down to release neck.
Trikonasana (three times)
Uparvsakonasan looking at the differences between the two gravity not gravity work, extending sides,
Urdhva dharusana two or three times,
Then several from bolster
Then one dwipada vipartia dandasana
Bharadvagasana I on bolster
Chatushpadasanga
Sarvangasana really worked on getting lift in sides and arms down back by tipping over and really lifting the others.
Sarvangasana II
Niralamba I
Halasana
Savasana

Tuesday, February 10, 2009

Friday the 13th sequence

This is a really fun sequence.

Patricia sequence from Feathered Pipe aug 1, 2008
AMS
Uttanasana
Ams
cataranga dandasana
urdhva mukha
repeat 2x
ams w/ heels on blocks at wall
vira 1
supta padangustasana
ams middle palm on edge of blocks at wall
vira 1 to 3 w/ pams together
abdomen balanced and up, armpits down, leg up
sirsasana
virasana
eka pada virasana reaching leg back
parivritta eka pada
AMV working w legs together and straight
pinca mayurasana- balance
+++Add in some scorpion poses here and other assorted arm balances
lunge w/ 1 leg in virasana (eka pada raja prep)
resist virasana leg back
viparita dandasana on chair, feet flat on floor, arms over head, legs
straight
ekapada viparita dandasana chair
Urdhva dhanurasana 3x from chair
ekapada u. dhanurasana 2x
down leg hip lifts up and up leg hip draws down
ustrasana drop backs to wall
arms coming to shoulder blade level
ekapada viparita dandasana
sirsasana drop backs and coming up w/ wall
ustrasana drop backs to floor
hanumanasana
ekapada rajakapotasana w/ back leg at wall
ekapada raja II
hanumanasana
sarvangasana
eka pada
parsva eka pada
badda k
padmasana
savasana

As usual, suggested donation of $10. Friday 3:30- 5:30 at CSS

Wednesday, February 4, 2009

Sequence For Friday Feb 6

Here's a John Schumacher sequence that I got from Karen Phillips in Dallas. Come join in the fun. Clear Spring Studio 3:30 to 5:30 suggested donation 10 dollars

swastikasana
adho muka svanasana
adho mukha vrksasna - ' this is a balancing pose, i expect you to balance'
pincha mayurasana
sirsasana(10 min) - variations: parsva sirsasana, parvrittaikapada , urdvha dandasana
baddha hasta uttanasana
uttanasana
urdvha prasarita ekapadasana
eka hasta bhujasana
astavakrasana
salabasana
mayuraasana - stretch the legs straight and then its salabasana action, thats why he did salabasana first, chest dips down slightly as the feet go up and then its a seesaw balancing over the elbows
chaturanga
nakrasana - move forward, come down, move backward come down, move forward and backward
urdvha mukha svanasana
urdvha danurasana - 10x - exhaling go up, inhaling come down, no breaths in between
sirsasana II drop overs - the head should end up just like the previous urdvha danurasanas - did 1
ustrasana
sirsasana II drop overs - same action as ustrasana to take the legs down
adho muka svanasana
baddha hasta uttanasana
sarvangasana , halasana, karnapidasana, supta konasana, parsva halasana
savasana

Wednesday, January 28, 2009

Sequence For Friday Jan 30

This is a sequence of Geeta's that I got from Randy Just up in Dallas. It takes us from some deep forward bends into really nice feeling backward bends.

Adho Mukha Virasana
virasana
Adho Mukha Virasana
malasana
malasana
virasana
malasana
Adho Mukha Virasana
uttanasana
malasana
kurmasana 6 X
bhujapidasana
uttanasana
bhujapidasana
dwi hasta bhujasana
pasasana
dwi hasta bhujasana
down dog
uttanasana
sirsasana
sirsasana 2
uttanasana
sirsasana 2
tadasana
ustrasana 2X
purvottanasana 3X
urdhva danurasana 2X
chatush padasana 2X
urdhva danurasana 3X
dwi pada viparita dandasana 2X
Down dog
uttanasana
parsva uttanasana
adho mukha swastikasana and parsva
halasana
viparita karani

I'll be there by 3 this week if you want to come a bit early.

Anne

Monday, January 26, 2009

New Iyengar Classes Wednesday at 12:30 with Connie

Class will be held at the Austin Yoga School at 1122 South Lamar by the Alamo Draft House Theater. Class begins Wednesday, February 4th at 12:30. Class commitment is $75 for a five class pass. This first series runs from February 4th through March 4th. Early registration is necessary. Register by contacting Connie at connie@candoyoga.com or 796-0637 or Charlie Faye at charliebfaye@gmail.com .

Saturday, January 17, 2009

Sequence For Friday Jan 23

This sequence is based on a sequence Geeta did in Pune July 13 2007. Additions from Anne are in ( ).

Supta padangusthasanas all varieties.
Supta tadasana,
Supta sukasana, grabbing under bottoms of feet.
Supta budha grabbing ankles
Parvatasana in padmasana
Parsva padamasana, turn both sides
Dandasana
UH in Dandasana
Parsva Dandasana hands in UH
Repeat from parvantasana in padmasanas on left side.
Virasan
Supt virasana,
pariankasasana
ardha baddha pada paschim with turning work.
Simasana both sides
On belly in lotus
Then up to simasana, maintaining buttucks. Both sides
Ams
Then a series of surya namaskars maybe three times,
(AMVRK)
(Pincha M)
prasarita padottansana
Sirsasana with variations of legs in bk uvk, one leg in each, eka pada legs, virasana, parsva in virasana, padmasana and parsva if padmasana was coming if only in ardha then don’t turn.
Then sarvangansana, bk, uvk, several times each time getting the groins more open, then parivritta legs and worked on getting back leg down and then back leg in virasan,
Work on dropping over.
(M3)
(MI)
(Paschmott)
Savasana

Thursday, January 15, 2009

A Note about Open Pune Practice

Peggy asked me to explain that the practice on Friday Mornings at ASS are Pune Practices, meaning that a particular sequence from Pune is on the agenda each Friday at 7:30 AM. Come Join in the fun.

Workshop at Castle Hill with Gillian 2-8 1-3

Hi Everyone, Gillian will be teaching a Workshop Sunday Feb 8 from 1-3 at Castle Hill.

The cost is $25 for members and $30 for non-members.

To Register call Castle Hill Fitness at 512 478 4567

Wednesday, January 14, 2009

Sequence for Friday January 16

Hi Everyone, We'll do another sequence involving kapotasana this week. Next week will be forward bending. We'll alternate forward bends and backward bends to compliment the Anusara advanced group practice on Thursdays since there's a good bit of overlap in attendees. So when it is forwarding on Thursdays, we'll backward bend on Friday.

• ukasana
• Adho Mukha Svanasana
• Uttanasansa
• Adho Mukha Svanasana
• Uttanasansa ~ Feet together
• Supta Padagustasana I x 2
• Supta Padagustasana II
• Supta Tadasana
• Eka Pada Jathata Parivartanasana
• Gomukhasana Arms x 2
• Sirsasana
• Parsva Sirsasana ~ Attention to inner knee bank
• Eka Pada Sirsasana
• Parivrttaikapada Sirasasana ~ Turn from lumbar spine
• Adho Mukha Vrkasana
Uttanasana
• Bhujangasana x 2
• Bhekasana:
o Prone Svanasana x 4 ~ (getting clarificiation on what this is)
• Salabhasana x 3
• Urdhva Mukha Svanasana x 1
Dhanurasana x 2
• Ustrasana
• With Chair facing wall a few feet away ~ Blanket in between chair and wall x 2
• Chair with back to the wall x 4
• Urdhva Dhanurasana x 2
• Urdhva Dhanurasana x 15 (for real!!)
• Prep for Kapotasana (on Chair) x 3
• Kapotasana x 5
• Prasarita Padottanasana
• Adho Mukha Svanasana
• Adho Mukha Virasana
• ½ Halasana with chair
• Savasana with legs on chair

Several people have asked what is an appropriate donation for the practice. I suggest $10. The money goes to Devon to defray the cost of the studio rental.

Wednesday, January 7, 2009

Practice sequence for Friday Jan 9

There is practice this Friday the 9th and next Friday the 16th. There was some confusion about dates on the Clear Spring website.

This practice sequence is from a Patricia Walden workshop in Santa Fe December 2, 2005 with a couple additions from Anne. Additions in parenthesis.


• Supta Virasana
• Paryankasana w/ Block
o Paryankasana with out block ~ Classical Asana
• Adho Mukha Virasana
• Tadasana
• Urdhva Hastasana
• Adho Mukha Svanasana
• Uttanasana
• Sirsasana
• ( And variations)
• JUMPINGS ~
• Padangusthasana~ cut dorsal spine in arms straight and legs straight
(Padahastasana)
• Virabhadrasana I x 4
o Virabhadrasana III x 2
• Adho Mukha Vrksasana x 4
o Urdhva Hastasana
o Badanguliasana
• Urdhva Mukha Svanasana against the wall (hands about 6 inches from wall)
• Pincha Mayurasana
• Urdhva Dhanurasana over a chair x 4
Ustrasana
• Urdhva Dhanurasana with hands at the wall
• (Dwi pada with chair )
• Dwi Pada Viparita Dandasana x 2
o Ustrasana
• Urdhva Dhanurasana mid room or at the wall walking up & down the wall
• Kapotasana
• Uttanasana with blanket rolled up and placed in abdomen
• Parsva Uttanasana with blanket
(Sarvangasana and variations. )
Savasana

Thursday, January 1, 2009

Sarvangasana Workshop with Anne January 3rd 2009

Also, I wanted to remind everyone about my sarvangasana workshop on January 3rd from 3-5 at Clear Spring Studio $25 .

Practice Sequence for Friday January 2

Hi Everyone,

We are practicing this Friday at Clear Spring. Anne may not get there until closer to 3 due to having lunch with her parents and cousins up in Georgetown. Practice will run from 3:30 to 5:30

This sequence is based on one from a Chris Saudek Workshop in Dallas Spring 2007. The poses in parentheses are additions from Anne.

Theme of the class was a great quote: How you do the pose depends on why you do the pose.


(AMVirasana)
AMS
(Utt.)
Urdhva Prasarita Padasana 30-60-90
Jathara Parivartansana (ardha and whole)
SPI, II, III (and parivritta)
Tadasana
Paschima badha hastasana
Gomukasna
UTrik
UParsvakonasana
(AC)
VI
Prasarita Pado II (Both stages)
UTTanasana
Padangusthasana
UP Eka P
ABPadmottanasana
( AMVrk )
(PM )
Sirsasana
Parva S
Eka Pada S
MI
Eka hasta Bhujasana
Malasana I
Bujapidasana
Paschimottanasana
Acarna D I and II
Kurmasana
Parvirta jam
Eka Pada sirsana
Setu B with Block
Sarvangasana
Eka Pada Sarvangasana
(and other sarvangasana variations)
Set B drop over
Savasana