Saturday, August 31, 2013

Yves has a great new Web Page

Check  it  out  at  Yoga with Yves

Advanced Practice Schedule for the Fall Semester

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

Monday, August 26, 2013

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)

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

Malasana as full as possible
Baddha Konasana
Upavistha Konasana
Parsva Upavistha Konasana

Ubhaya Padangusthasana
Gomukhasana (Classic pose)
Eka Hasta Bhujasana
Dvi Hasta Bhujasana

 Prasarita Padottanasana II, up and down both!

AMVrk three ways
PM two ways
Ekapada sirsasana
Parivrtta ekapada sirsasana

Parsva Dhanurasana
Bhekasana 3x, 3 different ways maybe

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

Thursday, August 15, 2013

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.


Dandasana Navasasana
Ardha Navasana
Ubbayi Padangusthasana

(Urdhva Prasarita Padasana)


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


Salabasana arms only
Salabasana  bent legs
Parsva Dhanurasana
Bhekasana (ardha and full)

PM  three arm positions.
In virasana
Parsva virasana
Parsva sirsasana
Parsva virasana to Parsva sirsana

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

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.

Eka Pada  sarvangasana
Parva eka pada
Supta Konasana
Parsva Sarvagasana
Dropping over to setu bandha

(Ardha Baddha Padma Paschimotanasana)



Wednesday, August 7, 2013

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
Ardha Chandrasana
Utthita Parsava Hasta Padangustasana (with and without support)
 Virabhadrasana III
Urdhva  Prasarita Ekapadasana


Parivrtta Trikonasana
Parivrtta Parsvakonasana

 Ubhaya Padangustasana
Gomukhasana (Classic pose)
Eka Hasta Bhujasana

 Prasarita Padottansana II

 Parsva Dharurasana

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)

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

Friday, August 2, 2013

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

Buttock skin down, tailbone in

length in side body

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
Extending from center of armpit
What is shape of mind?
Urdhva baddha guliasana
Press from webbing of hands, focus on shoulder blades, abdomen, sternum
hands hold belt under soles of feet
Then cross belt behind legs
Effect on shoulder blades
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
Start w/feet hip width apart, raise chin, take palms to sides of feet
Then hold ankles
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
Full pose
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
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
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
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
Virasana in sarvangasana to
Setubanda sarvangasana 3x
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