See you Friday. Great sequence ahead.
Focus on samana vayu, sutra III.41
AMS hands at wall long hold as she was helping
others get into their other practices.
Walk back to Uttanasana don’t lean back.
Dandasana
emphasis on legwork, extend
through heels.
Parnipurna Navasana
Ardha Navasana
AMS hands @wall notice the effect of the abd work.
AMVrk
Jump up and come down w/2legs there was no one leg up option,
jump, keep trying keep arms straight, walking, lift from pubis jump, balance
but extending inner legs, heels hard, draw abs in.
Uttanasana hold heels and extend sidewalls of chest down
Feet together
Parsvottansana
Parivritta
Trikonasana
Uttanasana full pose pull torso into legs (This was the
end of stage one of class).
Gomukasana
It was not coming well for many so we did
Prep w/SPG (Padmasana version, she called it 4)
Then we tried Gomukasana
wide feet again.
Full pose (Anne adding this in)
Uttanasana
extend sides of torso
Sirsasana cross of fingers again, all the same points
of previous day.
Parsva sirsasana become aware of where you are in space this
is even harder to do in
Parivritta Eka pada
sirsasana
AMV n
Baddha Konasana
Garudasana
legs
Prep w/utkatasana legs go up & down w/motion keep has on hips
Uttanasana
Gomukasana legs again with feet on outside of hips, use
strap to release top groin.
Explore rolling thighs out/in
Classic
Gomukasana legs
Lolasana
Marichyasana
3
1. No props in center
2. Then w/foot at wall, support buttock of straight leg, come in
(softly, peripherally) by leaning way back then twist from lower abs and work
way up the torso. slowly sit up She had a lot of interesting points about
keeping the skin of both legs soft and move the skin of the knee of the bent
leg down to the hip, soften the legs before pulling bent leg
3. i think we repeated at the wall this way.
4. Then back to wall leading hand to wall slightly bend and
slightly above shoulder level coordinate use of arms to turn and lift, torso
try to lengthen front body more than back keep the trapezius skin moving down. There’s
a rotation of the back arm externally. I think we did this twice also, you have
to keep working to get the front arm down further and further, not just the
armpit, but really the back of the armpit chest that we are aiming for.
Ardha Matsyendrasana
back to wall and coordinate use of arms/elbows as in last stage
of Marichyasana above here she really emphasized the rotation of the back arm. Truthfully,
I get more out of keeping the back arm on a block and moving the block further
back, work front arm further and further down but still keep front body longer
than back body.
Marichyasana
3
Heel @wall, lift buttocks, turn from spine, Gomukasana arm back to
make clasp, first we spent a ton of time working the back arm around, then turned
the top arm, once you have the clasp, pull the arms down and chest up and turn
more she even had Elise help her by pulling her arms down. I think we did twice
Ardha Matsyendrasana
Working in a similar manner back arm around first. Twice.
Pasasana
At wall, weight onto heels, keep spine vertical as possible rather
than leaning way forward, it is more like samkatsasna rather than Malasana. make
clasp if possible
Uttanasana
End of phase two.
Bakasana from floor
Prep w/malasana, hold heels, also take block behind heels and
grasp it and push away from heels
Bakasana Reach forward from Malasana, lift heels and
place hands and then transfer weight onto hands
Keep heels together as you come up (though this is not
beginner instruction, first get up. Look forward as coming up.
Sankatasana someone asked what this means and she said I
can never remember but something like awful pose.
Bakasana
Parsva Bakasana
Eka
pada Bakasana
Tittibasana combined w/Bakasana there was some confusion over
whether this is 1 or 2.
Then all of the above from sirsasana 2
.
Viparita Dandasana
Supta Baddha Konasana on bolster which felt reasonably
transcendent.
Ardha Halasana, sarvangasana
etc. Anne adding in.
Savasana
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