New Location for Practice this Friday and next Friday, Still at 4:30

Hi Everyone, Clear Spring is not available the next couple weeks, but Peggy Kelley has graciously allowed us to use her small home studio. So come to 1608 Dexter (right behind the Alamo Draft House on South Lamar. The studio is upstairs. The
stairway is on the left of the house as you face it, red and white, second on the right after crossing Kinney Avenue or turning right off kinney onto Dexter).

Cost is 10 dollars a person.

This week we will do the Joan White Backbending sequence from the workshop last Saturday with a few inversions added in (in parentheses).

Here it is.

Joan White sequence from Sat. Feb. 20, 2010
Backbending and standing poses

AMVira
AMSvana
Urdhva hastasana with block between calves to balance action of front and back leg.
Urdhva baddhanguliyasana

Prasarita padottanasana
(AMS)
(AMVrk)
(Sirsasana)
(AMVrk)
Trikonasana at wall, angular pose
Parsvakonasana, front foot to wall, block under hand
Parivrtta parsvakonasana (was this here and below too?)
Virabhadrasana I, first at wall with foot on block
Second with partner touching back to give direction
Vira I complete
Parivrtta trikonasana
Parivrtta parsvakonasana, from knee on floor first, back heel to wall.

Tadasana extending chest up to ceiling keeping lumbars flat.
Helpers helping to turn arms as we lift chest
4 or more standing upright back arches to wall. Arms in urdhva hastasana, arching over
Ustrasana at wall, 4-5x gradually going to full pose
Chair backbend, rolled mat on top of chair facing away from wall, head toward wall. Sit on chair, then Roll over the chair top.
Second chair backbend: same chair position but you are feet to wall, scapulae on chair, then roll over to u. dhanurasana, taking hands onto front chair legs. Then walk feet in and stand up.

Urdhva dhanurasana from floor, first time just going up
Repeat 5 times or so, each time taking weight onto feet, going up, straightening arms, then taking pose back onto arms. Walking in as possible.

Bent knee jathara parivartanasana
Pavanmukhtasana two legs at once
Roll over to AMS
Uttanasana, parsva uttanasana
(Chair Sarvangasana/Halasana)
Crossed legs, forehead on chair, skin to eyebrows.

Savasana calves on chair seat.

Practice Sequence for Friday Feb 12

Hi All, We'll work through this sequence from Pune on Friday.

November 2, 2007

AMV

AMS

Uttansana

Adho Mukha Vrksasana

Padangusthasana

Utthita Trikonasana

Utthita Parsvakonasana

Virabhdrasana I to III

Ardha Chandrasana

Privrtta Trikonasana – Parivrtta Ardha Chandrasana

Parsvottanasana

Vira III to Parivrtta Parsvakonasana ?????

Prasarita Padottanasana II ( paschima Namaskar

Jumpings:

AMS – Utt – AMS – Uttansa – AMS – UMS – AMS Uttansana

Ustrasana

Parighasana

Parvatasana in Virasana

Parivrtta Janu Sirsasana

Dhanurasana – Parsva Dhanurasana – Dhanurasana - Parsva Danurasana

Parivrtta Paschimottanasana

Supta baddha konasana

Paryankasana in Supta Baddha Konasana

Paryankasana

Uttana Padasana

Swastikasana with paryankasana

Eka pada Bhekasana

* Other hand in chaturanga

Bhekasana full pose

Padangusthasana I, classical

Padangusthansana II

Urdhva Paschimottanasana

Paschimottanasana

Sirsasana – 8 minutes

* Parsva
* Parsva virasana
* Parsva eka pada
* Parivrtta eka pada

Chatush padasana

Sarvangasana

* Eka pada
* Parsva virasana
* Upavista Konasana
* Supta konasana
* Parsva halasana

Practice for Friday Feb 5

Hi All,

We are back on for this week and next then no class the 19 because of the Joan White workshop, which you should come to..

A Forward Bending sequence using junior I poses

AMVira
AMV
Uttasana
Malsana
AMV
Sukasana
Supta Sukasana
AMV
Uttanasana
Malasana
AMV
Virasana
Supta Virasana
AMV
Uttanasana
Malasana
AMV
Baddha Konasana
Supta Baddha Konasana
AMV
Uttanasana
Malasana
AMV

Upavista Konasana
AMV
Uttanasana
Malasana
AMV

Dandasana
Janusirsasana
Trianga Muka Paschimottansana
Ardha Baddha Padma Paschimottansana (both hands holding front foot GFW 127)
Paschimottansana

Sirsasana
Sarvanganasana and Variations
Halasana and Variations

Savasana.