Tuesday, March 30, 2010

Devon's taping again this friday

Here's the plan of events


FIRST HOUR: anne will lead

A M Virasana

A M Svanasana

Uttanasana

Ardha Baddha Padmottanasana

Utthita Hasta Padangusthasana

Parivrtta Utthita Hasta Padangusthasana

A M Vrksasana three ways

Pincha Mayurasana palms down and up, free balancing as possible

[Vrscikasana perhaps]

Bharadvajasana II as full as possible.

Marichyasana III, full clasp or belt to foot and hand to wall

Adho Mukha Svanasana

---------------------------

SECOND HOUR: Devon will be teaching this as a mini class for her assessment video

Salamba Sirsasana 2

Urdhva Dhanurasana 1

Dvi Pada Viparita Dandasana

Ardha Matsyendrasana 1

Bhujapidasana

Eka Pada Sirsasana

Pindasana in Sarvangasana

[Halasana]

Setu Bandha Sarvangasana

Parivrtta Janu Sirsasana

-----------------------

Paschimottanasana

Savasana

Thursday, March 25, 2010

Practice Friday 4:30 at Clear Spring

Here's day two of a recent Patricia Walden workshop. We'll work through this sequence.

PW Sunday Morning Asana Standing Poses and Backbends.

AMVirasana
AMS
Jump to uttansana did this twice
Urdhva Hastasana and bind elbows above head and extend forward into uttasanasana.
Paryankasana without block
Tadasana Hands in paschimo badanguliasana keep hands at buttocks and go into uttansana keeping hands stretch up to ceiling.
Prasarita Padottansana II
Parsvottansana Full pose.
Prasarita Padottansana II
Vira I, lots of emphasis on back legwork, ground big toe, move from inner heel to outer heel to keep outer heel down, broaden top of back thigh and turn pelvis around. Hands on hips can use hands to help with leg actions, ie opening back of thighs, bringing outer pelvis around. Then Vimanansana turning torso with motion keeping back leg stable as much as possible then full pose
Virasana ankles together. Parvatasana arms.
AMS strong work lift inner arms up and open armpits more.
Vira III with arms in paschima badanguliasana, keep hands at buttocks. Extend collarbones and chest forward, work to level pelvis in all aspects
AMS with the inner arm lift.
Vira III full pose arms and chest like AMS lift inner arms up and shoulder blades in away from ceiling. Get this action while in the transitional “take two breaths” stage.
AMvrk one leg then other leg, the weaker leg again. Keeping hands in same place between holds. Pretty long holds. pointing toes
Uttanasana
Sirsasana,
Virasana in Sirsasana really strong pointing toe action down toward the floor.
Sirsasana
Amvira chin on the floor.
AMVrk working on balance taking one leg and then the other away from the wall. Balance if not now when?

Ustrasana Ankles Belted did a lot of work with cervical bend, then thoracic just extending up and looking back, keeping thighs parallel with front of room. then imagine pillow in lower back and you are lifting over and up the pillow to go back. After working to touch ankles with both hands, we Also dropped back with the hands in Sarvangasana II helps with rotation and also touching hands at the same time. We did a like twenty of these.
Bhujangasana ankles belted leg action, broaden back of the thighs, extend through all ten toes, come up but emphasis was more on coiling. Did twice.
Dhanurasana ankles belted here there was an enormous emphasis on how much this is a leg pose. Lift the root of the thighs straight up. Didn’t really lift chest much. Keep knees close together. Then we weren’t really getting leg action so
Eka Pada dhanursana so we could lift the leg up and back more. The lift of the legs is going eventually toward extended phases of padangushta Dhanurasana ganda bherundasana.
Dhanurasana again and the lift of the legs was definitely better. All together we did this four or five times.

Urdhva mukas svanasana hands on blocks feeling freedom in upper body we unbelted the ankles. Very free feeling
Urdhva Dhanurasana from chair. An interesting analogy to the chair being like our body, back legs of chair for the legs, front legs like the arms. lifting tailbone lift chair off the floor. Did about 4 times. Her order of work was sitting straight get extension in spine and shoulderblade coiling, then lay down and take buttocks through. Then press chair arms to get verticality, then slide off more and move arms down to get coiling, then bring arms over head, lift up from legs first and then lift shoulders off chair once you have the full height in legs walk in as you can.
Urdhva Dhanurasana off bolster hands at wall, several times. Same emphasis on the legs first walk in as you can, take chest closer to the wall but by walking in and lifting inner shoulders up not by pushing chest forward. Can use blocks for hands if necessary and two bolsters if necessary probably did about 5 or 6 times.
Parsva Uttanasana with leg you are shifting toward bent bring abdomen to thigh, very different release with the leg bent.
Bharadvajasana One from table pose (chaturdanadsana) on height when sitting as needed extend arms up then turn.

Bharadvajasana Two up on height as needed from table pose (chaturdanadsana) going into these twists this way keeps weight off the spine after backward bending notice different in the two twists in lower back.
.
Halasana strong outer thigh lifting up.
Sarvangasana use fingers to lift where the spine sinks. Same emphasis on abdomen tone not flopping down not sucking in but supporting internal organs.
Eka pada Sarvangasana pointing toes again… keep top leg lifting up and turning in.
Parsva Eka pada Sarvangasana lift kidney of down leg up very strongly and extend from buttock to the heel.
Sarvangasana
Supta Konasana weight supposed to be on little toe side of foot more than toes.
Halasana lots of lift in the thighs
Supta BK or Supta sukasana legs on bolster if sukasana belt legs. We got to choose which one.
Savasana can keep bolster under legs.

Friday, March 19, 2010

Practice Friday 4:30 at Clear Spring

Hi Everyone, the format of practice will be a bit different this week.

We’ll practice for about 50 minutes and then Devon wants to use the last hour to teach a class for her Junior III assessment. She has been giving the following poses to teach us. She’ll teach and have a recorder running. If she’s happy with the tape, then she’ll send it on to her teachers to use as a basis for recommending her for assessment.


We’ll do the following sequence as warm up.

AMVira
AMS
Utt.
Supta Virsana
Supta Pada I-IV
AMS
Eka Pada AMS
Urdhva Prasarita Eka Padasana
AMV rk
PM
Gomukasana full pose
AMS
Prasarita Paddottasana II
Sirsasana I
Ustrasana
Chatush Padasana
Sarvangasana
Sarvangasana dropping over
M3
MI



Sequence Devon will teach






Salamba Sirsasana 2
Urdhva Dhanurasana 1
Dvi Pada Viparita Dandasana
Ardha Matsyendrasana 1
Bhujapidasana
Eka Pada Sirsasana
Pindasana in Sarvangasana
Setu Bandha Sarvangasana
Parivrtta Janu Sirsasana

________________________________________

Wednesday, March 10, 2010

Practice Friday 4:30 at Clear Spring

This sequence is similar to the one Joan White taught on Sunday during her Austin visit. But this one is from Pune, courtesy of Randy Just. Timings are for a two hour class based on the tapes made in pune.


November 13, 2006 Monday
Arm balances and the work of the lower abdominals

:06 AMV
:07 AMS
:08 Uttanasana
:09 AM Vrksasana
:12 Pincha Mayurasana
:18 Sirsasana
· Parsva
· Parsva Eka Pada
· Eka Pada
· Urdhva Dandasana
· Eke Pada
· Urdhva Dandasana
:30 AMV
:30:38 Uttanasana
:32 A vinyasana of the following poses

* Navasana
* Paschimottanasana
* Ardha Navasana
* Paschimottanasana
* Paripurna Navasana
* Ardha Navasana
* ubhaya Paschimottanasana
* Paschimottanasana hands go past the feet
* Navasana
* Ardha Navasana
* Paschimottanasana
* Ubhaya Paschimottanasana
* Paschimottanasana

Supta Baddha Konasana to relax the abdomen

* Paripurna Navasana
* Paschimottanasana
* Supta Padangusthasana I right leg
* Navasana
* Paschimottanasana
* Supta Padangusthasana I Left leg
* Navasana
* Paschimottanasana
* Supta Padangusthasana head to shin
* Malasana :39
* Navasana
* Paschimottanasana
* Supta Baddha Konasana
* Navasana
* Paschimottanasana
* Urdhva Mukha Paschimottanasana Upright
* Urdhva Mukha Paschimottanasana on back
* Malasana
* Ukatasana
* Uttanasana
* Ukatasana
* Urdhva Prasarita Ekapadsasana first side
* Ukatasana
* Uttanasana
* Second side UPEP
* Ukatasana
* Uttanasana
* Utthita Hasta Padangusthasana
* Uttanasana

:46 Bhujapidasana
Uttanasana
:46 Bujapidasana 2nd side
:47 Prasarita Podottanasana
:50 Bujapidasana
:52 absolute stupidity on your part speech
:53 Urdhva Parsarita Eka Padasana

1:00 Prasarita Padottanasana
1:06 Urdhva Prasarita Eka Padsasana
1:07 uttanasana
1:07 Urdhva Prasarita Eka Padsasana
1:10 Navasana – Paschimottanasana – Navasana – Paschimottanasana
1:11 Malasana use a belt to clasp
1:20 Bujapidasana
1:30 brick setu Bandha
1:35 Sarvangasana

Monday, March 8, 2010

Two Upcoming Yoga Sessions with Anne Bowery

Hi All, Just wanted to let you know about these upcoming events I'm teaching.

Event one:

A Four week series on deepening your backbend practice $55.00 or $16.00 a class Saturday March 13- April 3 12 noon at Austin School of Yoga 1100C South Lamar



Event Two Two week Exploration of Restorative Yoga ($25 per class or $45 for both classes ) March 13 and 20 At Clear Spring Studio 2-4

Contact Anne at AnneBowery@yahoo.com or 52 468 2808 to register or for additional information.

Friday, March 5, 2010

NO PRACTICE TODAY

Hi All, no practice today. Devon and I are out of town. We'll be back at Clear Spring next week.