Wednesday, June 27, 2012

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

Tuesday, June 26, 2012

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.

Friday, June 22, 2012

Tuesday, June 19, 2012

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
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
Amvira legs together
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. 

Thursday, June 7, 2012

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