Sequence for Friday

Here's the sequence for Friday.  It is based on   day three from this year's Feb retreat at the Abbey with Patricia.

AMVira  legs wide

AMVIras legs together  arms above head then at  side

AMS

Utt

Malasana

Supta Pad  I  bringing leg in close in stages  one stage hold just the outer foot. 

Supta Pad II  rolling off to side leg and turning away from it

Supta Pad II regular

Supta Pad II   bottom leg wide

Supta Pad (IV) (the padmasana one) with torso supported on bolster to help with evenness. 

Utthita hasta Padangustasana  hand on big toe, then  both hands on foot  bringing leg up as high as possible.

AMVrk  keeping leg on Wall

Sirsasana

Eka Pada sirsasana

Amvira

BK

Upavista Konasana folding forward. 

Acarna dhanurasana

Prep folding down from chair

Eka Hasta Bhujasana  do with leg low and lifted up.

Dwi Hasta Bhujasana

Prep from chair

And the other one

Navasana with block between leg

Astravakrasana

Bakasana

Jathara parivartanasana

Parsva bakasana 

tittibasana

Supta BK with belt or holding ankles  lift sacrum up off floor

Setu bandha on brick  legs up or as wide as needed

Sarvangasana

Savasana

Practice is on March 30 and April 6

Hi Everyone,

There is  practice this Friday and next.  I will keep you posted about the remaining weeks in April.

Sequence forthcoming later in the week.

And  also look for updates to the classes in Austin. There are some new classes and AYI.

here's the sequence from Friday

Here's the sequence Devon did last friday.

AMS

                 

Samasthiti

[edit: inversions at the beginning, making sure to use the legs thoroughly and keeping the actions “sharp’. 

AMvrks

Pincha Mayura

Sirsasana

                  Sirsasana variations at will]

Parsvottanasana

Vrksasana at wall

                 

 Trikonasana, R foot to wall flat on floor (for proprioception)

                 

Vrksa again to see what changed.

Parsvakonasana  R foot on chair braced at wall         

R big toe, inner knee and groin in one line.

Parsvakona R foot on block braced at wall. [hand can be on inner ankle or outer or shift from one to other]

Parsvakona R foot up wall, 90 deg angle femur to tibia, foot vertical, L leg at angle not vertical.

Vrksasana again

Just to see what was happening.

Ardha baddha padmottana upright only

Utt. Parsva hasta padangustha from vrksasana catch big toe

Ardha baddha padmotta again

Supta padangusthasana I

SPG II

SPG III

Don’t lift the head

Garudasana

[Alternate for hip and knee folks: utkatasana]

Paschimottanasana

Janu sirsasana,

Paschimottana

Ardha baddha Padma paschimottana

Siddhasana

Begin in upavistha,

Baddha konasana

[Note why siddhasana is on the Intro curriculum and not baddha kona: more difficult on hips; more difficult to get spine upright; more stretch on the inner thighs and groins because of foot position.]

Padmasana drill

Matsyasana to open the lungs

[edit: finishing sequence:

sarvangasana

halasana

variations at will] 

Paschimottana

Savasana

Yippe Practice this friday and next.

Hi All,   Here's what's on the docket for  Practice this Friday.  It is a version of a sequence Patricia taught at the  Abbey in Feb.     I'll be leading this week and  Devon will be leading with another PW sequence from her time in Santa Fe this past nov.   See you there, as always,  $10,  4:30-6:30  Best yoga deal in town.

AMVira

AMS long

Utt

AMVrk I leg then other then both, working some with balance

AMS

Chaturanga feet at  wall.

Uktatasasana 

UB to open arms more

Utkasana

Garudasana working with external rotation of  thighs to compact outer hips,

Garudasana with hands in paschima  N

Did garudasana between various standing poses.

Parsvotta full pose twice

AMS?

Vira I   really worked on this an infinite period of time

Garudasana

Vira III

Garudasana

Vira III coming straight in without going into  Vira I

Urdhva Mukha Svanasana quite a few   toes turned under first, arms out, blocks, tops of feet,  looked at what all of these  give us,  then  move feet a lot further forward.

Shalabasana  arms only

Bhujangasana  working a lot in bent arm position  getting kidney band to go in

Shalabasana  arms and legs

Bhujangasana  belting legs

Urdva Muka   again

Dhanurasana  a  couple times really working with bringing the legs up and back

Eka pada bhekasana for  the groin of  Dhanurasana

Dhanurasana

I think we did only last bhujangasana here. 

AMS with head support to open arms more for  Sirsasana

Sirsasana

Ustrasana working with Shoulderstand foam to lift up and over

Chatush to prepare for  Urdhva  D

Urdhva D  working in stages from  chatush to crown of  head to pushing up to going all in one  motion working to get movement in three regions of  spine

Standing backarch

Prasarita paddottanasana I

B1 coming into from  hands and knees, lift arms first  then  turn

Dwi pada pavanmuktasana  experimenting with lifting tailbone off floor and keeping it down

SBK with support under thighs

Savasana

Chair Workshop Saturday 3:30-5:30

No practice this Friday. Unfortunately, the studio is rented for a training. However, come learn about chairs and their numerous benefits.





3:30-5:30 Special workshop with Anne How to Do Things with Chairs. $40.00


Come learn how chairs improve standing poses, forward bends, backbends, twists, and inversions. We’ll even use them for a few arm balances.

If you feel like double dipping,  I'm subbing for stacey  at  2:00 at  AYI.  Forward bends and inversions are on the docket.