14 backbends for 2014

well,  it is that  time of  year  again.  Join us for the  5th annual  backbend practice.  We started in 2010 with  10 backbends for  2010 and have been adding a backbend per year.

I won't be there myself  due to dental implant surgery recovery time,  but  join Devon and the gang for this fun filled  sequence.

-->

Amvira
Amsvana
Uttanasana
salamba sirsasana and any variations you do.

Hasta padasana to Parsva HP to vimanasana
parivrtta trikonasana
1.Virabhadrasana I

Chaturanga dandasana
2. bhujangasana
3. urdhva mukha svanasana with blocks/without 
[adho mukha svana]
4. salabhasana
           makarasana
5. dhanurasana
            parsva dhanurasana
[adho mukha svana]
    ardha bhekasana
6. Bhekasana
[adho mukha svana]
7. paryankasana
     parvatasana in Padma to
8. matsyasana

More BB prep work:
chair U dhanura
            feet to wall, chair stretch
            hands to wall, push up
            back to seat of chair push up to open chest
              trestler extensions
              stool-and-bolster extensions
Chair dwi pada viparita dandasana
            catching chair legs
            sirsasana hands
            head to floor, feet on floor pushing up

[open chair twists—several—for nice prep]

9. urdhva dhanurasana full pose
              Hands to wall
              feet to wall
              feet on chair for strength in shoulders

10. dwi pada viparita dandasana, knees bent or straight as possible
            elbows to wall or to blocks at wall
            toes to wall for push
            belt from hands to toes

11. rajakapotasana work on chairs and floor
            support of back leg
            sitting on floor/block/blanket, chair supports trunk

12. standing dropbacks
            partner work or wall work

13. Natarajasana at rope wall and/or with partner support
[13.alternate. kapotasana work
            on the roller
            pushing up from supta virasana
            dropping over near wall
              partner work]

14. hanumanasana

Winding down:

A m virasana
parsva a m virasana
lumbar-happy AMSvana
bharadvajasana II
pasasana on a chair, Arunji style

supported halasana
paschimottanasana

Savasana

Backbends on Friday

Hi All,  We'll backbend on  Friday. This is  Day three from PW  santa fe.

We'll also backbend on  the  3rd.  Devon will lead  14 backbends for  2014.

I'll be back on the  10 and we'll do some arm balances 

then back to an LOY  sequence. 

Patricia Walden @ IHM Retreat Center, Santa Fe, NM

Day # 3 :: Backbends, Part II

Swastikasana

Adho Mukha Virasana

Adho Mukha Svanasana

-jump to Uttanasana

Adho Mukha Svanasana

-place 2 vertical bricks placed on the high side at the wall

1x do with the blocks, what do you feel?

2x do without the blocks and observe the forearms in relationship to the elements

3x do with the blocks and feel the density of the forearms (you’ll need to call on this in other asanas)

Paryankasana (unsupported)

-Stages:

*come onto the elbows and raise the sides of the chest up while maintaining the action of moving the diaphragm down to 1” below the navel

*Urdhva Dhanurasana arms: bring the head closer in to get the lift in the three bands of the back ribs, then the whole spine)

*now maintain all of those actions and press the roots of the thigshs down to take the arms overhead

-come up by walking the hands in towards the heels and raising the middle buttock up and LIFT UP

Eka Pada Adho Mukha Svanasana

-first balance the hips, then observe the lumbar spine (see that it doesn’t collapse), then reach through the aerial leg heel to extend the spine even more

Adho Mukha Vrksasana

-come up one leg at a time

-move the buttock bones to the heels and then take the center of the heels up to the ceiling

-get density in the forearms by bringing the elbows towards the wall

Virabhadrasana I

1x buttock bones to the heels

2x armband belts “do you feel the consciousness spreading in your chest?”

3x occiput belt (raise the chin up, pull the belt up and surrender the brain to the heels)

Sirsasana

-draw a line from the center of the bicep up through the deltoid and maintain those 2 domes as you do the variations

-Parivrttaikapada: separate legs slightly, roll the thighs in, extend the inner legs, keep the outer hips lifting and let the back leg go down faster as you take it back; now turn from the back leg

-Urdhva Virasana: maintain all of the diaphragm actions as you bring the toes down lift the buttocks up

Adho Mukha Vrksasana

1x for the neck-look at the wall

2x with 2 legs together

3x with 2 blocks

Urdhva Mukha Svanasana

1x standing, at wall

2x hands on 2 blocks @ wall

Ustrasana

1x reverse Baddhanguliyasana

2x 3 positions of the hands

3x no hands

Urdhva Dhanurasana

1x come up from the outer thighs and shoulderblades

2x come up to the leg side, straighten the arms,

3x come up and come onto crown of head, bringing the head in to pranacize the chest; move the triceps towards the elbows and hit the shins back, straighten the arms and come up

4x do you feel your consciousness spreading evenly?

5x raise heels up and take forehead to the wall

6x it’s an arc!

7x vertical blocks @ wall, raise the heels up and walk in to bring the elbows closer to the blocks; synchronize the back of the thighs near the buttocks lifting up and the inner heels coming down first (balance the attention and awareness in all parts)

8x PW showed how to swing: walk in, raise the toes up and push the shins back (outer armpits moving back to the wall are a priority here)

Ustrasana with the chair

1x pull the thighs and chair towards one another and go back

2x head to chair

3x arms overhead

Dwi Pada Viparita Dandasana

1x 2 vertical blocks @ wall

2x w/ blanket under the head to open the armpits

3x st legs, can take blanket away now

Kapotasana

1x “Laghuvajrasana-like” with bolsters

2x classic

Drop-backs

2 Urdhva Dhanurasanas

1x come up and use the exhalations and inhalations

2x eyes closed, keep your mind fixed on the central channel “Live wire”

Rest with bent knees and let the asana rest on all of your cells

Prasarita Padottanasana I

Prasarita Padottanasana

-let the arms go wide apart and rest hands on floor

We’ll add in some f  Sarvangasana  stuff

Savasana

1x let go of the angas

2x observe how consciousness is spreading

3x shower yourself with blessings

Sequence for Friday 12-20

Here's  the plan for  today.    We are going to do some of the sequences from unit two in the back of  LOY  at least from  time to  time  this year. 


AMVira, Parsva  AM Vira
AMS
Utt
AMVrk
PM

Here's where the sequence starts.

Sirsasana  1  (184)
Urdhva Dandasana (188)
Parsva Sirsasana (202 and 203)
Parivrrtaika Pada Sirsasana (206 and 207)
Eka Pada Sirsasana ( 208 and 209)
Parsvaikapada Sirsasana (210)
Urdhva Padmasana ( 211)
Parsva Urdhva Padmasana (215 and 216)
Pidasana in Sirsasana (218)

Salamba Sarvangasana  I and II   (223 and  235)
Niralamba Sarvangasana I and II ( 236 and  237)
Halasana ( 244)
Karnapidasana (246)
Supta Konasana (247)
Parsva Halasana (249) 
Eka Pada Sarvangasana ( 25)
Parsvaikapada Sarvangasana (251)
Urdhva Padmasana (261)
Pindasana in Sarvangasana (269)
Parsva Pindasana (270 and 271)
Setubandha Sarvangasana (259)
Eka Pada Sarvangasana ( 260)
Jathara Parivartanasana (275)
Supta Padangustasana (285-287)
Chakrasana (280-283)
Paripoorna Navasana (78)
Ardha Navasana (79)
Ustrasana ( 41)
Virasana (89)  DO the foot work
Supta Virasana  (96)
Paryankasana (97)
JS  (127)
ABPP (135)
TMEP ( 139)
Krounchasana ( 141 and  142)
M1  (144)
Paschimottanasana ( 160
Baddha Padmasana ( 118)
Yoga Mudrasana (120)
Parvatasana (107)
Kukkutasana (115)
Garbha Pindasana ( 116 ) all of the padmasana cycle can be done at a stretch
UV (151)
Akarna D (173 and  175)
BK (102)
M3 ( 303 and  304)
AMats  I ( 311 and  312)
Salabhasana ( 60)
Dhanurasana ( 63)
Parsva D (64 and 65)
Uttanasana ( 48)
Nadi Sodhana  without inhalation retention      10 minutes
Ujjayi Pranayama  in Savasana



 

LOY sequence week 95

-->

So,  I thought in  honor of  BKS Iyengar’s  95^th birthday, we would do the sequence from  LOY from  week  95.  It is right at the start of  course three where he notes,  “this course is mainly for those who like to preserver futher and who have sufficient devotion for the Science.”

Some of these poses  I personally am no where near,  but I’ll have fun watching the more flexible ones and doing what I can,  and  it definitely has some arm balances in it which we are in agreement that we want to do more regularly.  

Actually, this is  week  95-100  so this sequence will take us through celebration of  his 100th! 

Some  warm up  stuff,    (AM  Sukasana, parva  etc    rope  work  etc)

Sirsasana  and cycle  (184-218)

Sarvangasana and cycle (234-271 except 267)

Supta padangushtasana  (285-287)

Paschimottanasana (160)
Kurmasana and supta Kurmasana (363, 364 and  368)

Yoganidrasana (391)

Ekapada sirsasana (371)

Bhairavasana (375)

Skandasana (372)

Chakorasana (379-380)

Pincha Mayurasana (357)

Sayansana (358)

Mayurasana (354)

Hamasanasana (356)

Bhujapidasana (348)

Bakasana (406)

AM Vrk ( 359)  we’ll work on all the hand positions

Vasistasana (398)

Visvamitrasana (403)

Chair  Dwi pada work

Urdhva  D  (487)  for  8 times  stretching the legs and arms out straight after each time to relieve stiffness in the back

Dwipada  Viparita Dandasana (516)  for  a  minute

Kapotasana (507)

Ardha Matsyendrasana I and II)  (311-312 and  330-331) 

Pasasana (328 and 329)

Uttansana (48)

Savasana (592)

arm balance sequence

I think this is a sequence that  Christina  created originally. I added a few things here and there.    I have practiced it with her and Devon a couple of times. 

Arm balance  sequence 

Adho Mukha Virasana-

Parsva 

AMS-1 minutes

Uttanasana-1 minutes

Supta Padangusthasana cycle-  a la  LOY

Parivritta supta pad

 AMS

LOY virasana cycle 

AMS

Adho Mukha Vrksasana-

Pinca Mayurasana-

Sirsasana-

Uttanasana

Prasarita paddotanasana

Parsvakonasana

Pasasana

Parivritta parsvakonasana

Marichyasana 1

Eka hasta bhujasana

Astavakrasana

Urdhva prasarita eka padasana

Eka pada koundinyasana 1

visvamitrasana

Malasana

Clasped uttanasana

kurmasana

Dwi hasta bujasana

Bhujapidasana

Tittibasasana

bakasana

Maricyasana 3

Eka hasta koundinyasana 2

Dwi pada koundinyasana

Purvottansana 

Dwi pada viparita dandasana on chair

Urdhva dhanurasana chair or otherwise

AMS

Prasarita paddotanasana

Uttanasana

Sarvangasana and cycle

Pascimottansasana

Savasana

4:30 advanced Practice.

Mary and I practiced this a couple weeks ago, but since we were the only people there,  I thought it was worth a repeat,  based on PW day one  santa fe  2013. 

swastikasana

virasana

Parvatasana in Virasana

Twisting in virasana

Adho Mukha Svanasana

uttanasana-

paryankasana with block

AMS

AMS with bricks under hands to

UMS with hands on bricks

AMS

uttanasana- concave spine

urdhva hastasana to uttanasana

Supta padangusthasana (SPG) 1, at wall

SPG 2 with belts on both legs and bottom leg wide

prasarita padasana

AMVrk

PM

Sirsasana and  Cycle

trikonasana, with back heel at wall, 2X

prasarita paddottanasana

Ardha Chandasana with back foot on wall - 2X each side

uttanasana

padangusthasana

dandasana

Padangustha dandasana

pascimottanasana with feet hip distance apart

triangmukaikapada pascimottanasana-

Pachimottanasana

maricyasana 1- 2X

krouncasana- 2X

SPG 1, full pose

Ubhaya Padangusthasana

Urdhva Mukha Pascimottanasana

Full uttanasana

urdhva mukha pascimottanasana

parivritta pascimottanasana, preparatory work

anantasana to parivritta pascimottanasana

pasasana

AMS

Halasana  and Sarvangasana  Cycle.

lie prone and move sacrum toward feet

Savanasana

Thanksgiving Practice Sequence

Hi All,

A reminder  from Mary.  the "Turkey Trot" run is the morning (begins at 9:30) of group practice - parts of 1st St. and Cesar Chavez will be closed.  It starts and ends at the Long Center, so traffic around there might be heavy."

Allow a little extra time if you are coming from the north, but  Don't worry about arriving a little late if you get caught in the Turkey Trot Traffic. 

Here's the  plan for  2013  thanksgiving practice.  I'm going to practice it now, so it might change a bit....

AM  Sukasana  and Parsva

AMS

Twisting in Vajrasana

LOY  Virasana  cycle

AMS

Gomukasana

Arm work

AMS

Eka pada Bhekasana

bhekasana

AMS

AMVrk,  all three  versions and balancing

PM 

Sirsasana

Parsva

Brick Paryankasana

Two brick paryankasana

PM prep on  chair 

Chair dwi pada work,  regular, block under tail,  block under back, sticky roll, belt on elbows,  etc.

Eka pad chair dwi 

UD over chair back.

Chair dwi pada  working toward bringing head to the floor.   Work with holding brick

UD  pushing up several

Dwi pada  full pose

Working on  dropping  over and coming back up. 

AMS feet at wall

Parsva Utt

Utt

Paschimo

Halasana and Cycle

Sarvangasana cycle

Working on dropping over and  coming back up

Eka pada setu bandha.

Viparita  Karani 

Savasana 

tomorrow advanced practice

So  I'm  90 percent sure I'll be there tomorrow.  but if not devon will lead.

here's the plan

some  am sukasna  and  am virasana groin  work because that will make all go better.

trikonasana

prvt. trikonasana

utt. parsvakona

prvt. parsvakona

vira I

vira III

ardha chandrasana

parsvottanasana

padangusthasana

pada hastasana

uttanasana

(this section can be edited according to capacity)

Sirsasana and cycle

sarvangasana I

sarvanga II

niralamba sarvangasana I and II

halasana and cycle

ekapada sarvanga

 parsvaikapada sarvanga

urdhva padmasana

pindasana 

parsva pindasana

setu bandha sarvangasana 

ekapada setubandha sarvangasana

jathara parivartanasana

supta padangusthasana I and II

(this section can be edited according to capacity)

utt hasta padangusthasana

ardha baddha padmottana

vatayanasana

janu sirsasana

prvt. janu sirsasana

ardha baddha padma paschimottana

krounchasana

marichyasana I

paschimottanasana

urdhva mukha paschimottanasana I

urdhva mukha paschimottanasana II

baddha padmasana

yoga mudrasana

kukkutasana (115)

garbha pindasana (151)

simhasana II

matsyasana 

baddha konasana

upavistha konasana

akarna dhanurasana

marichyasana III

ardha matsyendra I

uttanapadasana

salabhasana

dhanurasana

parsva dhanurasana

urdhva dhanurasana I

savasana

There is Practice this Friday but the location and time is different AYI 4:30-6:30

Hi All,

We are  practicing this friday but it will be  at  Austin Yoga Institute from   4:30 to  6:30.

cost  $20.00  ( We'll be back at  Clear Spring  next week). 

4006 S. Lamar, Suite 700 (78704)

Brodie Oaks Shopping Center near Sprouts

(next door to Active Life & Wellness)

 We'll do  a  PW  sequence from  Santa Fe.   Day One   with  sirsasana and sarvangasana cycle added in 

swastikasana

virasana

Parvatasana in Virasana

Twisting in virasana

Adho Mukha Svanasana

uttanasana-

paryankasana with block

AMS

AMS with bricks under hands to

UMS with hands on bricks

AMS

uttanasana- concave spine

urdhva hastasana to uttanasana

Supta padangusthasana (SPG) 1, at wall

SPG 2 with belts on both legs and bottom leg wide

prasarita padasana

AMVrk

PM

Sirsasana and  Cycle

trikonasana, with back heel at wall, 2X

prasarita paddottanasana

Ardha Chandasana with back foot on wall - 2X each side

uttanasana

padangusthasana

dandasana

Padangustha dandasana

pascimottanasana with feet hip distance apart

triangmukaikapada pascimottanasana-

Pachimottanasana

maricyasana 1- 2X

krouncasana- 2X

SPG 1, full pose

Ubhaya Padangusthasana

Urdhva Mukha Pascimottanasana

Full uttanasana

urdhva mukha pascimottanasana

parivritta pascimottanasana, preparatory work

anantasana to parivritta pascimottanasana

pasasana

AMS

Halasana  and Sarvangasana  Cycle.

lie prone and move sacrum toward feet

Savanasana

Thanksgiving Day Practice

Come to the Annual Thanksgiving Day Practice  at  Clear Spring Studio.

Thanksgiving Day  10:00 am-12:00 pm.


Join  Anne in a celebration of  yoga practice.  We’ll do a fun-filled  two hour practice.  Standing poses, inversions,  backbends,  arm balances, forward bends and a few twists.

$20.00

There is practice tomorrow

Devon will lead us  in something.


here it  is.

Here is a sequence from John Schumacher’s Dallas Workshop recently

Pascimottanasana
Janu sirsasana
Upavistha konasana

Upright sitting prep parsva upavistha konasana
Parivritta janu sirsasana -2X
Ardha matsyendrasana 2
Adho mukha svanasana
Urdhva mukha svanasana
Chaturanga dandasana

Several times from Adho mukha through chataranga
Ustrasana- 3X
Chatush padasana-2X
Urdhva danurasana-10X
Dwi pada viparita dandasana-5X

Supta virasana,  if  can stay flat on floor, then  push up to  Kapotasana,  or  just stay in SV
Kapotasana- 3X
Adho mukha svasasana
Adho mukha vajrasana

Parsva vajrasana
Parsva adho mukha vajrasana
Pascimottanasana

Savasana

Seated meditation

Friday Teaching Skills Practice at 3:30 Advanced practice now 4:30- 6:30.

Starting  this Friday  there will be a  teaching skills  practice  at  3:30 at  Clear Spring.  That practice will run from  3:30 to 4:30  then  advanced  practice will start at  4:30.


Stay tuned for  info about the price of the teaching skills  practice. 


There is no 

Peggy is offering a Teaching Skills Practice Class Mondays at 2:15

Hello All, 

Today from    2 to 3:30 and next Monday 2 to 3:30  Peggy is offering a teaching skills  class   at AYI in Active Life Yoga Studio, 4006  South Lamar suite 700 next to Tuesday MORNING NEAR sprouts. By donation, $10 suggested, call Peggy for info 512-923-4643.



Stay tuned for more details. 

Anne



 

George is coming to town

Hi Guys,

George is coming to Austin next weekend.  He's at Practice yoga.

here's the sign up  link

https://squareup.com/market/practice-yoga-austin

There's now an Iyengar Yoga in Houston blog

I really think this is the wave of the future.  Local  communities need to start their  Iyengar  Yoga in X  blog  so that  people  can really see how much Iyengar  yoga there is and how to find it.

So  spread the word.
iyengaryogainhouston.blogspot.com

Mary reminded me we just did that last sequence I posted Oct 1

so,

here's  another one  PW one

December 3, 2005 ~ Morning Session

• Supta Baddha Konasana ~ with support ~ two belts if you have two if not with one belt
• Sukasana ~ Let the intelligence of the mind settle into & become one with the heart. Work with out ego, contentment ~ analogy as if the core of your being was the string and your body the kite, extending out to all points
• PARI KRAMA!
• Dandasana ~ attention to ALL points of the knee
• Tadasana
• Baddha Hastasana
• Uttanasana ~ Hands to the outside of calf ~ move from inside out ~ resist with the knee ~ do not sleep in the back of the leg
• Padangusthasana
• Uttanasana ~ Outside in with the thigh ~ Inside out with the calf ~ resist with the knee ~ see how the hips and groins respond ~ feel stability ~ alignment in the shin and femur from these actions ~ shin/knee…in medium line of the leg
• Uttanasana ~ Feel weight in foot and distribution
• Padahastasana
• Uttanasana ~ Feet together ~ STABLE / SILENCE  / ADJUST
• Vrksasana ~ Big toe / Inner heel…mind stays there ~ same with bent leg press big toe / inner heel into the thigh
• Tadasasna 
• Utthita Trikonasana
• Key Balance / Stability Points
• Inner heel close to arch of front foot is the focus and center of back heel foot
• Utthita Parsvakonasana actions from first day…I missed this class!
• Ardha Chandrasana
• Bone of standing leg / Muscle of the top leg
• Turn hip to lift ?
• Know if top leg to high by mountain / valley. Know if the leg is too high there is a compactness a valley ~ experiment with this action
• Uttanasana
• Utthita Hasta Padangusthasana I
• 1^st ~
• With belt  ~ Leg parallel to floor
• 2^nd
• Holding outside of foot then grab inside of foot with other hand as raise leg
• Uttanasana
• Urdhva Prasarita Padasana ~ Hold ankles ~ outer upper thigh back
• Uttanasana
• Utthita Parsva Hasta Padangusthasana ~ RAJ’s homework to extend mid torso….
• Uttanasana
• Parsvottanasana ~ LIFT HEEL TO TURN THIGH ~ Take head down
• Uttanasana
• Urdhva Prasarita Ekapadasana @ wall
• Standing leg actions from Utthita Parsvakonasana actions from first day…missed this class!
• Do not sleep in thigh keep hips level
• Classical Urdhva Prasarita Ekapadasana
• Leg parallel then move side ribs down / crown of head down
• Right elbow close to left leg for stability
• Stability of left leg
• Balance hip / L&R leg
• Extend sit bone to heel right leg
• If flexible ~ tailbone in to lift front hip off thigh
• Adho Mukha Svanasana with feet at the wall ~ work ARMS!
• Supta Padangusthasana 1 & 2 **PW said we did not do these asanas as out of time**
• Vasisthasana @ wall x 3
• Anatasana instead if can not do this asana
• First time ~ Actions turning to side and lifting thigh (not top leg)
• Second time Eka Pada ~ with or without belt
• Uttanasana
• Vismamitrasana x 2 on mat and at wall with leg extended into wall
• Close space between ribs and thigh
• Head and Shoulders back
• Utthita Parsvakonasana actions from first day…??
• Inner Back Groin up
• Crawl ribs to feet
• Bhujapidasana to get similar actions
• Same actions at wall
• Baddha Konasana
• Sirsasana
• Eka Pada Sirsasana
• Sarvangasana
• Setu Bandha Sarvangasana

Savasana ~ hip towards each other to sink the abdomen

PW forward bend sequence

Hi All,

Here's what's on the docket for  Friday.  




Patricia in Durango 7/25/13 Day 5 Forward bends

Upavista konasana
Press palms on top thigh fingers toward toes, then take arms into urdhva baddha guliasana keeping thighs and knees soft

Prasarita padotanasana
Holding ankles, feet wide

Supta baddha konasana
Spread spinal muscles laterally, use viloma like breath from perineum to upana vayu to samana vayu to chest to bring abdomen down and spread spinal muscles horizontally

Uttanasana
Buttocks to wall, legs slanted, feet apart, top knees back w/o taking top shin back, buttock skin to heels, release back skin

Then turn and face wall, place upper back into wall in uttanasana, thoracic away or into wall depending on what type of back you have, spread spinal muscles, hand to elbow

Then repeat walking hands back behind feet keeping length in side body, sit bones forward and armpits back, torso and thighs come closer to one another

Paschimottanasana
Legs apart, soften back skin, support head on block(s) or bolster, back muscles fan out and move forward, hands forward not holding feet, let the torso rest on the thighs

In the middle of doing, stop doing and see where you are

Then hold feet, use arms, chin to move thoracic forward, see what part of the spine is not moving

Then take heels and buttocks onto blocks (same level ideally) or bolster and hold back side of blocks

Janu sirsasana
Sole of foot to thigh, bend forward over bent leg, the between legs, transition spine closer to straight leg, then classic holding foot (using block), roll thigh forward w/SI prob but pelvic head still comes forward in classic pose, sides elongate evenly as possible

Meditate on the inner space betw skin and flesh

Paschimottanasana
Draw abdomen up & back sitting in dandasana inhaling in stages from perineum to samana to upana to chest (raise chin when breath gets to chest), then repeat as you go forward holding big toes, repeat in full pose, see effect on spinal muscles

Janu sirsasana
Turn the waist in marichiasana 3, then imagine each side of torso has a leg to bend over (imaginary 3rd leg), when spinal muscles spread horizontally, abdomen does as well

Paschimottanasana
Repeating breath work

Triang mukekapada paschimottanasana
First not holding foot, see what part of spine is not moving
Then hold foot, elbows up and forward

SPG 1
Start lying on back w/knees bent
Abdomen like water settling, lift ribs, lumbar spine rests on floor
Then extend legs, up leg shin perpendicular to floor then extend it while tractioning tadasana leg

Kraunchasana
Sit on block with one leg in marichiasana and one leg in virasana, use hands pressing knee to lift side body up, then hold big toe take shin parallel to floor and take outer hip forward, then hold foot with both hands
and then take leg straight then take chin up like UPEP

Can also work w/heel at wall

Uttanasana
Feet apart, walk hands back and bring chest to thighs

Marichiasana 1
Turn closing gap betw side waist and thigh, then bend forward w/hands then w/hands grasped behind using SPG action in straight leg, may use imaginary 3rd leg

Look from the eyes in the back of your head in all forward bends

Paschimottanasana
Feet to outer mat edge, breath work in dandasana, concave stage and head down

Kurmasana
First forward bend from upavista konasana, bend legs and twist, then take arms under thighs closing gap between side waist and thigh, turn thighs in and clamp down, feet up, take hands back and clasp

Anantasana
Take leg into vrkshasana, then leg up

Then roll into SPG 2 w/ blanket supporting buttock

Parivrrta Janu sirsasana
Start in dandasana, take bent knee back, turn torso to bent leg and then hold big toe, bend elbow and take to floor (or support), make clasp, look up
Look down to come up

Parivrtta upavista konasana

Upavista konasana
Forward bend

(Eka pada sirsasana could go here)

(Prasarita padotanasana and supta swastikasana for those not going on)

AMS
Vashistasana
Visvamitrasana
Hook leg on upper arm from AMS, repeat several times

Vajrasana or Virasana

Padmasana (alternative is baddha konasana w/belt behind pelvis looped under calves and crossed)

Matsyasana
Roll onto back from padmasana, hold legs, support knees, take buttocks away from head lift public bone up, upana samana kriya

Dandasana

Uttanasana
Eyes closed, hand to elbow

Savasana
 

no wednesday alignment yoga at the Castle

Hi All,

I'm not  teaching the 9 AM at the castle anymore.  The enrollment was low so remember if you like a class  attend it!!!

Your presence at  classes matters!

Namaste,

Anne

Backbends this Friday

Here's  what Devon will lead us through this friday.  It is a Mary Obendorfer  sequence courtesy of Jane Satter.  

Swastikasana –

 A.M. Virasana        

AMS

Uttanasana 

AMS / Uttanasana 

Uttanasana 

Tadasana 

Padangusthasana 

Urdhva Prasarita Eka Padasana        

Tadasana  

Adho mukha vrksasana. 

Sirsasana 

Tadasana

Bhujangasana 

Danurasana

Virasana on a lift 

Ustrasana

Wall 2 ways        

Ustrasana

Malasana

Marichi III 

Dandasana legs 

Prep for Sarvangasana

Sarvangasana 

Halasana

Savasana in Baddha Konasana