Yes. I am the blog. Here are the sequences from the classes I took while visiting New York this week. Enjoy them in lieu of friday practice sequences for awhile.
Carrie Owerko level
3 class at yoga works.
Start with rolled blanket under shoulder blades knees bent feet on flooer
AMS on high rope long
hold
Utt in rope
Very wide Trikonasana with back leg groin in fope
Parivritta trik with front leg in rope
AMS in rope again
Uttanasana with rolled blanket or sticky mat (is better)
Parsvottasana with roll to
parivritta trk with roll
Take roll out and redo same side and see space that is
available
Parivr parsvakonasana bent knee version with roll then
extend back leg if hand is on the floor
Then redo same side
without roll
Repeat on other side
TMEP with roll
JS with roll and without
also worked with turning torso in upright position and then going down.
Parvirtta js with leg
in virasana first, use roll then no
roll
Then parvritta js with
leg in classic pose
Use motion to rock
back and forth over extended leg
Paschimottansana
Parsva paschima
Ardha mysendrasana 2
Rope sirsasana
Sarvangasana
Genie Kapuler’s level
three class
We spent a good deal of time
looking at the wrist and the bones of the wrist and circularizing the
hands to even out the weight in the
wrists
Utt
AMVira
AMS UMS support
pelvis with block
Chaturanga Dandasana
Back and forth AMS UMS
chaturangadandasana several times
AMVrk, 1 leg, then
other then both, stay at wall and lift head to look at front body, then keep
what you gain in armpit and chest opening and turn head back
Also worked on balancing.
PM same work
with the
head, the head then
has to lift significantly connect lift of head with lift of tailbone.
(Chest of UMS)
Dwi pada on
chair just regular opening first (Intro II) but with block and belt on
leg,
Then work to bring hands to
chair legs, still stay with legs belt.
Then turn chair
around sit in front of chair, then put hands on back of chair, chest of UMS. I used a play brick under my chest also, felt amazing.
Ustrasana several
Urdhva D several
Supta 1-3 (the Parivritta one)
Sarvangasana
Ardha Halasana
Savasana.
Brooke Myer’s Level
Three Class
AMVira for opening arm
pits (up on finger tips or
use blocks or bolster for hands
AMVira for getting shoulder blades on back, bring
hands to shoulder level and draw
shoulder blades in
AMS work with keeping head forward and worked with coming up on heels then
move chest back to legs
Rope 1, two sets
of 8,
rope work standing facing the
wall and coil up like cobra then hold tall ropes over head and
back bend away from the wall without collapsing into lumbar
AMVrk (L pose first,
then AMVRk at wall same work as Genie’s class of looking up the front body.
PM with strap and folded sticky for elbows, same work with head look up front body first.
Sirsasana 2 at wll
Chair dwi pada intro
ii version
UD over back of chair
folded blanket on chair as needed for height, bring hands down the wall
as you are able.
UD feet on blocks at
wall, bring knees to wall, go up like that
then straighten legs away
from wall
Several times, then did with hands at wall and then with forearms on elbows
AMVira
Parsva Prasarita Padottansana keep right hand on right foot and
stretch left arms far over to the right,
repeat on other side
Supported Halasana
Savasana with tailbone still up on sarvangasana support
Laura Brun’s level
2 class
Lots of shoulder work
in tadasana, in general
let extension happen first
then draw in on back body,
shoulder blades, top of triceps grounding in the legs essential for ability to
lift the chest and side ribs. Lift not just the shoulders up but from the low
ribs lift up. Looked at the mechanics
of all those actions in
Tadasana
UH, UBbound thumb pose arms outwide like standing poses.
Vkrsasana
Trik
AC in room and twice
with back at wall. Be strong in
heels
Ardha uttanasana
Vira III twice
Virasana
Parvatsana in virasana
Parsva virasana twice
AMS
UMS
AMS
UMS
Ustrasana press shins to lift the chest
Ardha Halasana
savasana
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