Wednesday, March 28, 2012

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
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
Eka Pada sirsasana
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
Jathara parivartanasana
Parsva bakasana 
Supta BK with belt or holding ankles  lift sacrum up off floor
Setu bandha on brick  legs up or as wide as needed

Tuesday, March 27, 2012

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.

Monday, March 26, 2012

here's the sequence from Friday

Here's the sequence Devon did last friday.

[edit: inversions at the beginning, making sure to use the legs thoroughly and keeping the actions “sharp’. 
Pincha Mayura
                  Sirsasana variations at will]


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


Don’t lift the head

[Alternate for hip and knee folks: utkatasana]


Janu sirsasana,


Ardha baddha Padma paschimottana

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:
variations at will] 



Thursday, March 15, 2012

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.

AMS long
AMVrk I leg then other then both, working some with balance
Chaturanga feet at  wall.
UB to open arms more

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
Vira I   really worked on this an infinite period of time
Vira III
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
I think we did only last bhujangasana here. 
AMS with head support to open arms more for  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

Tuesday, March 6, 2012

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.