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.
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
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.