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Advanced Practice Schedule for the Fall Semester

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Advanced Practice  Schedule for the Fall semester.

9/6   Practice.   Anne leading Devon might be away

9/13    Practice    Anne Leading. Devon away.

9/20    No practice due to a  workshop at the studio.   

9/27   No practice  due to workshop at the studio.

10/4   no  practice  Anne in Houston for Laurie.  Devon in Dallas for Lois

10/11     practice   Anne Leading

10/18   practice.   Devon  leading Anne might have Baylor event

10/25    no practice,   Workshop in studio and Anne at  Philosophy Conference in Eugene

11/1   Practice   Anne leading

11/8   Joan White in  town.   No practice.

11/15   no practice    Workshop at  studio

11/22    practice    Devon Leading

11/29    Thanksgiving    Travel plans up in the air.  TBA

12/6   practice   Anne leading

12/13   practice   Devon leading

12/20   practice   Anne leading

12/27   Christmas.  Travel plans up in the air. TBA

Friday Practice sequence

Hi All,
 

We are  back on for  practice Friday.   (Stay posted for the following friday- some possibility that  Devon and I will both be gone). 

Devon's leading this  sequence.  It is quite appropriate in that it has  Junior 1, 2 and  3 poses on it almost entirely. What better time to start working on Junior 2  poses and seeing them in the context of their sister syllabi.

Junior 1-3  practice  sequence/30 August 2013

Supta Virasana

Paryankasana (belts and/or blocks as needed)

Supta Padangusthasana I, II, III

Urdhva Prasarita Padasana full pose

Jathara Parivartanasana (legs bent, legs straight)

Trikonasana

Virabhadrasana I

Ardha Chandrasana

Virabhadrasana III

Utthita Parsva Hasta Padangusthasana (with and/or without support)

Parivrtta Utt. Hasta Padangusthasana, with and/or without support

Urdhva Prasarita Ekapadasana

Uttanasana

Malasana as full as possible

Baddha Konasana

Upavistha Konasana

Parsva Upavistha Konasana

Ubhaya Padangusthasana

Lolasana

Gomukhasana (Classic pose)

Tolasana

Eka Hasta Bhujasana

Dvi Hasta Bhujasana

Bhujapidasana

Parsvottanasana

 Prasarita Padottanasana II, up and down both!

AMS

AMVrk three ways

PM two ways

Sirsasana

Ekapada sirsasana

Parivrtta ekapada sirsasana

Ustrasana

Bhujangasana

Dhanurasana

Parsva Dhanurasana

Bhekasana 3x, 3 different ways maybe

AMS

Urdhva Dhanurasana (supported on chair, pushing up with hands and feet on floor)

Dwi Pada Viparita Dandasana (supported on chair, with fingers interlocked behind head)

Catching the chair legs with hands

Free standing on floor, arms to bricks at wall

Purvottanasana, use chair as needed.

Chatush Padasana

Salamba Sarvangasana I

Salamba Sarvangasana II

Eka Pada Sarvangasana (top leg perpendicular to the floor and Halasana leg on floor;

      left and right sides of the spine parallel).

Parsvaikapada Sarvangasana, foot to floor

Halasan full pose, arms extended palms down

Parsva halasana (feet on floor)

setubandha sarvangasana (classic pose, dropping from Sarvangasana and coming back up again)

Ardha Baddha Padma Paschimottanasana

Ardha matsyendrasana II

Maha Mudra

Paschimottanasana

Savasana

Friday Sequence

Okay,  so I won't make everyone do the  demonstrated practice  practice again.  Thank you all for practicing it in my absence. I felt very supported in my practice.     Here's a sequence that Chris Saudek taught a while back. I think it was two or three years ago at the Abbey when she filled in for Patricia for a couple of  days.   As it happens, it has tons of  junior 1  poses  in  it.   

Chris  Saudek  Backbend  sequence.

AMVira

AMS
UMS

Dandasana Navasasana

Ardha Navasana

Navasana

Ubbayi Padangusthasana

(Urdhva Prasarita Padasana)

Chaturanga

AMS

Plank

Chaturanga

UMS

AMS

Jumpings between  these poses    Tadasana Utt, AMS, UMS, Chaturanga AMS Utt Tadasana

Chaturanga

  Nakrasana

Bhujangasana

Salabasana arms only

Salabasana  bent legs

Dhanurasana

Parsva Dhanurasana

Bhekasana (ardha and full)

Bhujangasana

AMS

AMVrk

PM  three arm positions.

Sirsasana

In virasana

Parsva virasana

Parsva sirsasana

Parsva virasana to Parsva sirsana

Dandasana

Uttana Padasana

Chair dwi pada holding head the whole time (I like to go down spine vertibrae by veritbrae and work with pumping motion and extending from  inner armpits to elbows and drawing up from outer to shoulder 

Chair dwi pada regular arm work (holding sides of the chair, then underneath, then arms over head)

Urdhva D from chair bringing head all the way to floor.

Urdhva D from floor

Urdhva D with block under sacrum

Helped each other straighten arms then worked on drop backs.

Dwi pada  on chair  head to floor  (junior I version)

Dwi pada on chair getting chair legs

Dwi pada from floor bent legs and upto  UD

Purvottansana to teach legs and tailbone of full dwi pada

Full dwi pada

some head stand dropovers somewhere in here

AMS

Parsva Utt

Ardha Matsyendrasana at wall turning to wall, use  hand closest to wall to brace bent leg in place as you go for the foot.

Halasana

Sarvangasana

Eka Pada  sarvangasana

Parva eka pada

Supta Konasana

Parsvahalasana

Parsva Sarvagasana

Dropping over to setu bandha

(Ardha Baddha Padma Paschimotanasana)

Paschimottansana

Savasana 

Assessment Prep sequence

Hi All,

We'll resume with the PW sequences after assessment. 

in the mean time,  Here's a junior 1  practice sequence to help Anne  prepare for demonstrated practice.

Junior 1  practice  sequence

.Supta Virasana

Supta Padangushtasana I and II

 Urdhva Prasarita Padasana

Jathara Parivartansana (legs bent)

Baddha Konasana

 Upavistha Konasana

Trikonasana

Ardha Chandrasana

Utthita Parsava Hasta Padangustasana (with and without support)

 Virabhadrasana III

Urdhva  Prasarita Ekapadasana

Uttansasan

Malasana

AMS

Parivrtta Trikonasana

Parivrtta Parsvakonasana

 Ubhaya Padangustasana

 Lolasana

Gomukhasana (Classic pose)

Eka Hasta Bhujasana

 Prasarita Padottansana II

Parsvottanasana

AMS

AMVrk

PM

Sirsasana

Ustrasana

Dhanurasana

 Parsva Dharurasana

 Bhekasana

AMS

Urdhva Dhanurasana (supported on chair, pushing up with hands and feet on floor)

Dwi Pada Viparita Dandasana (supported on chair, with fingers interlocked behind            head)

Purvottansana

Chatush Padasana

. Salamba Sarvangasana I

Salamba Sarvangasana II

17. Eka Pada Sarvangasana (top leg perpendicular to the floor and Halasana leg straight;

      left and right sides of the spine parallel).

Halasan (feet on floor  hands back palms down)

Parsva halsana (feet on floor)

. setubandha sarvangasana (classic pose, dropping form Sarvangasana)

  Ardha Baddha Padma Paschimottansana

 Maha Mudra

Paschimottansana

Savasana

Friday Patricia practice sequence

Hi All,  I'm in  sunny  California, (Well, actually, pretty smoggy right now)  however practice is  on.  Devon will lead this  practice from  Patricia at Durango.  Notes  courtesy of  Randy Just.   We'll do sequences from Day 2 and Day 3 the next two weeks (backbends)

Patricia in Durango 7/21/13 Day 1

What is the vision of yoga?

Sutras 1.3, 1.2

Asana has infinite potential to transform us

Concentration, absorption

Reflection, observation

Chant

AMVirasana

Buttock skin down, tailbone in

AMS

length in side body

Uttanasana

Hands to sides and back, pelvis forward

Prasarita padotanasana

Space between each toe, lengthen forward, pelvis forward like in uttanasana

Tadasana vs samastiti

Samastiti is a state

Urdhva hastasana

Extend from root of fingernail to tip

Attention vs awareness

UH

Extending from center of armpit

What is shape of mind?

Urdhva baddha guliasana

Press from webbing of hands, focus on shoulder blades, abdomen, sternum

Tadasana

hands hold belt under soles of feet

Then cross belt behind legs

Effect on shoulder blades

Tadasana

Arms extend to sides

Prasarita padotanasana

Lift chin and chest, exhale and bring head down

Observe direction of spine (up towards ceiling)

Then take arms to side, hold ankles when you take head to floor

Uttanasana

Start w/feet hip width apart, raise chin, take palms to sides of feet

Then hold ankles

Parsvottanasana

Start w/hands in uh, u baddha guliasana

Then w/hands interlaced behind buttocks to move thoracic spine in

Then full pose, head to shin

Paschima namaskar

Orgin of action behind sternum

Then start w/fingers interlaced, palms down in prep for paschima namaskar

Prasarita padotanasana

Hands in paschima namaskar

Parsvottanasana

Full pose

Uttanasana

Feet together

Urdhva prasarita eka padasana

Hands to side of feet, let leg fly up, then bring hip down

Need more concentration in straightening up leg

Extend from sit bone to heel

("Bangle-izing" of up arm in trikonasana)

Expand skin and flesh of up leg

Uttanasana lift heels, then lift toes in prep

Then keep hips even in UPEP

Inversions @wall

UH - Place palms up wall, toes up wall

AMVrk

Keep legs straight, UPEP action in leg going up, leg on floor is slow to come up

Keep mind spacious, but focused

Pincha Mayurasana

Same approach, ardha turn deltoids and lift thru spine, come up w/grace

Lift thru inner legs

Then w/palms facing one another

Sirsasana

Start w/palms facing like in pincha mayurasana, then interlace fingers, cross thumbs but leave room for head

Keep space in thoracic, lift one leg at a time and keep head in position as legs go up

Take legs apart and relax quads, buttocks and don't lift tailbone - relaxes pelvis, then take tailbone up (not in) feel effect 

Purvottanasana (in prep for sarvangasana)

for upper body, opening of chest/shoulders

Sarvangasana

Start w/hands holding belt looped below soles of feet, outer shoulders down, height in armpits, upper arms turn out, chest lifts, then hold w/belt crossed behind legs

Halasana

Sarvangasana

Virasana in sarvangasana to

Setubanda sarvangasana 3x

Halasana

Chantoosh padasana

Lift back ribs, raise toes take shins back, walk shoulders towards feet

Then take hands to back ribs, slowly walk feet out to setubanda until you loose height in ribs

Savasana