Friday Forward Bends

Here's what's on the docket Friday. Courtesy of Devon. Clear Spring 4:30-6:30  $10.00

Jr. III sequence: full sequence, emphasizing the FB parts.

Paryankasana, block under chest and head

dandasana –arms down and then urdhva hastasana

small twists, fwd hand pulls twist, back hand supports uprightness and UPward lift.

Upavistha konasana – arms down, then urdhva hastasana, then twists

 baddha konasana arms down

[trikonasana to] ardha chandrasana

vira I

utthita hasta padangusthasana

17.  parivrtta utthita hasta padangusthasana (ygw, pl 124)

parivrtta trikonasana classical

uttanasana classical

[utthita parsva hasta padangusthasana]

1. ardha baddha padmottanasana classical

21.  malasana I, arms around legs and back; see loy pl 319-320

18. bhujapidasana

15.  jathara parivartanasana (legs straight, as far down as possible)

adho mukha svanasana

adho mukha vrksasana palms outward, palms forward

19.  adho mukha vrksasana with palms back as in mayurasana, but apart and at a distance of one and a half feet from the wall

20.  pincha mayurasana, palms downwards, then palms upward as far as possible

9.  salamba sirsasana II

salamba sirsasana I

11.  parsvaikapada sirsasana classical, foot to floor

10.  parivrttaikapada sirsasana

24.  urdhva dhanurasana I straight up from the ground

25.  dwi pada viparita dandasana without chair: 

         first time, with elbows supported against wall, and bent-legged feet on one-foot high support if props are available (e.g. viparita karani box, sb bench that does not skid)

         second time:  away from wall with feet on floor, bent knees

adho mukha svanasana resting from backbend

adho mukha virasana for resting the back

[prep: upright semi-twisting janu sirsasana, bent knee way out]

3. parsva upavistha konasana (loy pl. 152)

4.  parivrtta upavistha konasana (similar to parivrtta janu sirsa, but the legs are in upavistha konasana position)

5.  parivrtta janu sirsasana

6. parivrtta paschimottanasana

16.  ardha matsyendrasana I arm straight and gripping foot

2. ardha baddha Padma paschimottanasana  classical

8. marichyasana II (loy, pl. 145-147)

7.  akarna dhanurasana I and II ( loy, pl. 175)

23.  eka pada sirsasana (loy pl 369-371)

22.  kurmasana II arms extended backwards; see loy pl 369-371

matsyasana and other spine-safe padmasana practice

Salamba sarvangasana

Ekapada sarvangasana

Parsvaikapada sarvangasana

Sarvangasana II as possible

12.  urdhva padmasana in sarvangasana insofar as possible

13.   pindasana in sarvangasana (if Padma in sarvanga does not come in Int. Jr. III, then it should be learned for assessment at Int. Sen. I, or Int. Sr. II at the latest.)

14.  setu bandha sarvangasana coming up two feet to sarvangasana

Fourth of July Practice in San Marcos 10-12:30

We'll be  doing a backbend sequence  down in San Marcos  on July 4th. Come from  10-12:30. Cost $20.00

I'll post the sequence closer to the event, but it is based on one Chris Saudek taught in Dallas recently that moves from basic to  full dwi pada viparita dandassana,  we'll throw in some head stand drop overs also.  Lots of  fun chair work.

Be there. It's gonna be great.

Inversion workshop tomorrow at Castle Hill 3-5

http://www.castlehillfitness.com/calendar/648

  

Come join in the fun and you will learn  a  ton!

Three more friday practices until summer hiatus

Here's a sequence based on a Patricia Walden twist  class at  Feathered Pipe in 2010.

Should be fun.  I'll lead this week. Devon next, and then  me again on the 6th.

Then we will be on summer hiatus  until August 17th.

Day  #3  Epic   twisting  class.

Rollings  from  halasana  to quasi malasana

Up to  toe  utkasana

Halasana  paripurna navasana  pashicmootasna

Then pump legs in paripuna 

Then halasana to paschimottasana  to uttasana

AMS

Utt  lift  balls of  feet  be  on sharp edge of  heel

AMVrk  working on balancing

Parsvottanasana  several times  concave.

Parivritta trik  several  times  working toward the one  note

Prasarita padottansana

Parvritta  parsvakonasana  several times.

Prasarita padottanasana

Parsvottasana  full pose

Sirsasana

Parsvaikapada 

Amvira

Amvira legs together

MI

M3

Ardha Matsyendrasana

Basically we alternated between the different stages of  those  two poses  forever  worked a lot with bringing body way over   a la  M and E  work.   Have to remember using hand to lift sternum  up   when in the compacted poses  so as  not to be a small pathetic  thing

Bharadvajasana II

Ardha matsyendrasana II

Paschimottasana with rolled blanket on sternum and  block for  head. 

Savasana 

Sequence for Friday

This is one I made up from the junior 1 poses and a few from previous syllabi likely to be tested again. We'll spend an average of 3 minutes on each pose, so we should be able to get through all 39 I have listed in 120 minutes.

1. Urdhva Prasarita Padasana

2. Ubhaya Padangustasana

3 Utthita Parsva Hasta Padangushtasana (with and without support)

4.   Urdhva  Prasarita Ekapadasana

5 Adho Mukha Vrksasana (palms turned outward; against wall)

6 Pincha

7  Prasarita Padottansana II

8  Sirasana I (away from wall)

9 dandasana

10.. Lolasana

11 Gomukhasana

12 Dandasana

13. Malasana

14. Eka Hasta Bhujasana

15 BK

16 Upavistha Konasana

17.  Paryankasana

18 Dhanurasana

19. Parsva Dhanurasana

20  Bhekasana

21 AMS

22. Urdhva Dhanurasana pushing up from chair

23. Dwi Pada Viparita Dandasana head to floor (sirsasana

24  Purvottansana

25. Chatush

26  Salamba Sarvangasana I

27. Eka Pada Sarvangasana (top leg perpendicular to the floor and Halasana leg straight;  left and right sides of the spine parallel).

28. Halasan (feet on floor)

29. Parsva halsana (feet on floor)

30. Salamba Sarvangasana II

31. Salamba Sarvangasana I

32. setubandha sarvangasana (classic pose, dropping form Sarvangasana)

33. Jathara Parivartansana (legs bent)

34. Ardha Matsyendrasan

35 M3

36.  Ardha Baddha Padma Paschimottansana (both hands holding front foot  GFW 127)

37. Maha Mudra

38. Swastikasana and Supta Swastikasana (LOY plate 5)

39.  Savasana