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

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