Sunday, February 10, 2013

Friday Feb 15 Practice sequence

Here's what's on the docket for  Friday.  This one is from  a 2005 PW workshop in Santa Fe.   Looking forward to the Abbeyites getting back and sharing this year's sequences  with us.



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
    • 1st ~
      • With belt  ~ Leg parallel to floor
    • 2nd
      • 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

1 comment:

raj said...

what is this mysterious parsvakonasana action from the first day. I went to my notes and it aint there..