Friday, September 13, 2013

More PW backbends


 Here's the plan for this afternoon.  This is the last  practice for a couple weeks due to events at the studio.  Tonight, we actually need to end a little before  six because there's a group coming in. 

Remember the new price  $20.00, still the best yoga deal in town, great yoga in great company.



Patricia in Durango 7/24/13 Day 4 Backbends
Sit w/o blankets, unless structural issue

Upana-samana kriya

AMV

AMS
Walk feet in and rise up on metatarsals and use wrists to go back onto heels, rock back and forth

Urdhva baddha guliasana
First arms parallel to floor, shoulder blades in, then take hands up
Take chin up thoughtfully, head slightly forward, raise chin from anterior tailbone

Gomukasana
Belts around wrists if needed, head back slightly

UH
Uttanasana
AMS
Uttanasana (repeat)
UH, look up
Urdhva namaskarasana
Utkatasana (don't let feet shrink)
VB 1 (pelvic heads up, eyes to back skull, look at back heel)
AMS
Eka pada AMS
Eka pada UMS, toes forward
UMS
chaturanga dandasana
AMS
UMS
Chaturanga (repeat w/UMS)
AMS
Uttanasana

UH
Standing on 2 low blocks, tadasana to UH, then eyes up

AM Vrksasana
Come down lightly w/2 legs
Place low blocks @wall, jump up
Mind remains taller

Parvattasana

Supta Virasana
On what support you need or straight on floor

Supta Vajrasana (bekasana for those w/knee prob)
Ankles belted, feet together, for groins
Back of head to floor, lift pelvic heads up, buttocks to back thighs, pressurize metatarsals, tailbone away from head then lift it up

Sirsasana
First ardha, lift inner upper arms and feel weight in elbows
Once up, thighs turn out, circularize buttocks, tailbone in (not lifting yet), balance w/inner groins moving back, then tailbone lifts

Parivrrta eka pada 1st stage

Vajrasana in sirsasana, toes point down

AMVrk prep for vrkchykasana
Hands away from wall, feet to wall, lift buttocks/tailbone up, then look towards wall, walk down wall w/feet, take shins and tops of feet to wall, feel action in thoracic

Backbend in chair
Sit facing away from wall, hands to wall thoracic arches over back seat bar, buttocks slightly forward, heels press ground
Then take buttocks and thighs up, press inner heels, move into upper back, walk up or down wall w/hands, back thighs up as you arch back, root of thigh down into heel as you stand up

Urdhva danurasana
no support

then w/hands on blocks @wall and feet on bolster, walk feet to edge of bolster and press heels down, toes up, lighter pose w/hands & feet supported

UD prep for viparita dandasana
Head stays on floor but move in towards feet, shins back lift toes to try to lift thoracic to perpendicular to floor

Drop backs to viparita dandasana onto chair @wall
Legs bent (not straight) coming up to sirsasana, feet stretch to wall, shoulder blades up thoracic deep in, abdomen in
walk down wall to chair, lift tailbone to come up
Then drop onto bolster or floor

Viparita dandasana prep
Feet onto low blocks @wall, toes up wall keep knees toward wall, head to sirsasana 2, lift shoulder blades, then take hands behind head, take shins away from wall, lift head if possible

Then swing into thoracic w/head off floor

Then walk elbows out progressively w/o losing height in buttocks and thighs (they also move towards wall as elbows move out)

1st stage of kapotasana
2nd sage of ustrasana, thighs at wall, take hands overhead, thighs may leave wall, walk in w/hands
Also facing away from wall, walking hands down the wall from ustrasana w/hands overhead

Chakra bandasana from viparita dandasana
head must come off floor, feet close together, need strength and freedom in thighs, belt looped around ankles for hands to catch, need to keep height in thighs/buttocks/armpits as you progressively walk in with hands and feet,
DPVD w/straight legs is prep for chakra bandasana because of height it gives in chest

Prone savasana
Blanket under abdomen

AMS
Feet on blocks @wall

Prasarita padotanasana
Hold ankles, head supported

Savasana
Hook feet to outer edge of chair uprights, knees spread wide apart like baddha konasana, blankets support outer hips

Siddhasana


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