Mary reminded me we just did that last sequence I posted Oct 1

so,

here's  another one  PW one

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

PW forward bend sequence

Hi All,

Here's what's on the docket for  Friday.  




Patricia in Durango 7/25/13 Day 5 Forward bends

Upavista konasana
Press palms on top thigh fingers toward toes, then take arms into urdhva baddha guliasana keeping thighs and knees soft

Prasarita padotanasana
Holding ankles, feet wide

Supta baddha konasana
Spread spinal muscles laterally, use viloma like breath from perineum to upana vayu to samana vayu to chest to bring abdomen down and spread spinal muscles horizontally

Uttanasana
Buttocks to wall, legs slanted, feet apart, top knees back w/o taking top shin back, buttock skin to heels, release back skin

Then turn and face wall, place upper back into wall in uttanasana, thoracic away or into wall depending on what type of back you have, spread spinal muscles, hand to elbow

Then repeat walking hands back behind feet keeping length in side body, sit bones forward and armpits back, torso and thighs come closer to one another

Paschimottanasana
Legs apart, soften back skin, support head on block(s) or bolster, back muscles fan out and move forward, hands forward not holding feet, let the torso rest on the thighs

In the middle of doing, stop doing and see where you are

Then hold feet, use arms, chin to move thoracic forward, see what part of the spine is not moving

Then take heels and buttocks onto blocks (same level ideally) or bolster and hold back side of blocks

Janu sirsasana
Sole of foot to thigh, bend forward over bent leg, the between legs, transition spine closer to straight leg, then classic holding foot (using block), roll thigh forward w/SI prob but pelvic head still comes forward in classic pose, sides elongate evenly as possible

Meditate on the inner space betw skin and flesh

Paschimottanasana
Draw abdomen up & back sitting in dandasana inhaling in stages from perineum to samana to upana to chest (raise chin when breath gets to chest), then repeat as you go forward holding big toes, repeat in full pose, see effect on spinal muscles

Janu sirsasana
Turn the waist in marichiasana 3, then imagine each side of torso has a leg to bend over (imaginary 3rd leg), when spinal muscles spread horizontally, abdomen does as well

Paschimottanasana
Repeating breath work

Triang mukekapada paschimottanasana
First not holding foot, see what part of spine is not moving
Then hold foot, elbows up and forward

SPG 1
Start lying on back w/knees bent
Abdomen like water settling, lift ribs, lumbar spine rests on floor
Then extend legs, up leg shin perpendicular to floor then extend it while tractioning tadasana leg

Kraunchasana
Sit on block with one leg in marichiasana and one leg in virasana, use hands pressing knee to lift side body up, then hold big toe take shin parallel to floor and take outer hip forward, then hold foot with both hands
and then take leg straight then take chin up like UPEP

Can also work w/heel at wall

Uttanasana
Feet apart, walk hands back and bring chest to thighs

Marichiasana 1
Turn closing gap betw side waist and thigh, then bend forward w/hands then w/hands grasped behind using SPG action in straight leg, may use imaginary 3rd leg

Look from the eyes in the back of your head in all forward bends

Paschimottanasana
Feet to outer mat edge, breath work in dandasana, concave stage and head down

Kurmasana
First forward bend from upavista konasana, bend legs and twist, then take arms under thighs closing gap between side waist and thigh, turn thighs in and clamp down, feet up, take hands back and clasp

Anantasana
Take leg into vrkshasana, then leg up

Then roll into SPG 2 w/ blanket supporting buttock

Parivrrta Janu sirsasana
Start in dandasana, take bent knee back, turn torso to bent leg and then hold big toe, bend elbow and take to floor (or support), make clasp, look up
Look down to come up

Parivrtta upavista konasana

Upavista konasana
Forward bend

(Eka pada sirsasana could go here)

(Prasarita padotanasana and supta swastikasana for those not going on)

AMS
Vashistasana
Visvamitrasana
Hook leg on upper arm from AMS, repeat several times

Vajrasana or Virasana

Padmasana (alternative is baddha konasana w/belt behind pelvis looped under calves and crossed)

Matsyasana
Roll onto back from padmasana, hold legs, support knees, take buttocks away from head lift public bone up, upana samana kriya

Dandasana

Uttanasana
Eyes closed, hand to elbow

Savasana
 

no wednesday alignment yoga at the Castle

Hi All,

I'm not  teaching the 9 AM at the castle anymore.  The enrollment was low so remember if you like a class  attend it!!!

Your presence at  classes matters!

Namaste,

Anne

Backbends this Friday

Here's  what Devon will lead us through this friday.  It is a Mary Obendorfer  sequence courtesy of Jane Satter.  

Swastikasana –

 A.M. Virasana        

AMS

Uttanasana 

AMS / Uttanasana 

Uttanasana 

Tadasana 

Padangusthasana 

Urdhva Prasarita Eka Padasana        

Tadasana  

Adho mukha vrksasana. 

Sirsasana 

Tadasana

Bhujangasana 

Danurasana

Virasana on a lift 

Ustrasana

Wall 2 ways        

Ustrasana

Malasana

Marichi III 

Dandasana legs 

Prep for Sarvangasana

Sarvangasana 

Halasana

Savasana in Baddha Konasana

Just a Reminder about Gillian's Ropes Class tomorrow at the Castle 2-4

http://www.castlehillfitness.com/calendar/856/yoga-wall-basics-workshop

t off the mat and experience the non-weight bearing bliss of the yoga rope wall. This workshop will teach you the effective use of the rope wall to hold postures for longer, build strength, and work on alignment in your practice. Join your instructor, Gillian, as she guides you through a series of standing poses, gravity defying inversions, and chest openers to promote a sense of well-being in a strong but therapeutic practice.

• Relieve pain
• Decompress the spine
• Open the chest
• Relax the joints

$25 members
$30 non-mem

*Space for 18

Expect new moves and combinations in each workshop! - See more at: http://www.castlehillfitness.com/calendar/856/yoga-wall-basics-workshop#sthash.qhvs41Rz.dpuf

t off the mat and experience the non-weight bearing bliss of the yoga rope wall. This workshop will teach you the effective use of the rope wall to hold postures for longer, build strength, and work on alignment in your practice. Join your instructor, Gillian, as she guides you through a series of standing poses, gravity defying inversions, and chest openers to promote a sense of well-being in a strong but therapeutic practice.

• Relieve pain
• Decompress the spine
• Open the chest
• Relax the joints

$25 members
$30 non-mem

*Space for 18

Expect new moves and combinations in each workshop! - See more at: http://www.castlehillfitness.com/calendar/856/yoga-wall-basics-workshop#sthash.qhvs41Rz.dpuf

Friday Sequence

Hi All,

We are  on for Friday practice for awhile.  As  far as I know, no  breaks until possibly around Christmas.

Next friday there is in fact  practice, contrary to previous posting. John Friend is going to be at practice yoga so the studio is free.


Here's a  Lois Steinberg sequence that  Devon will lead us through this Friday.

A M Virasana

Dandasana

Janu sirsasana

Adho mukha svanasana 

Dandasana

Marichyasana III

Triang mukhaikapada paschimottanasana

Ardha baddha Padma paschimottanasana

A M Svanasana

Sirsasana I

Sirsasana variations

Uttanasana, elbows clasping

Trikonasana

Parsvakonasana

Parivrtta trikonasana

Parivrtta parsvakonasana

Ardha chandrasana

Parivrtta ardha chandra

Marichyasana III preparation

Marichyasana III full pose with clasp

Marichyasana I full forward bend

Ardha matsyendrasana keep the buttocks inside the foot bones. 

Halasana

Shoulderstand from Halasana

Sarvangasana variations

Uttanasana savasana

Savasana

nifty blog

Hi All,

Mary Scott told me about this blog. http://myfiveminuteyoga.com

We  worked with this little malasana tid bit  in pratice  yesterday. 




http://myfiveminuteyoga.com/2474/squat-on-deepen-malasana-with-straps-at-your-hip-creases/


Keep practicing. 

PW sequence for practice today

Patricia in Durango 7/25/13 Day 5 Forward bends

Upavista konasana

Press palms on top thigh fingers toward toes, then take arms into urdhva baddha guliasana keeping thighs and knees soft

Prasarita padotanasana

Holding ankles, feet wide

Supta baddha konasana

Spread spinal muscles laterally, use viloma like breath from perineum to upana vayu to samana vayu to chest to bring abdomen down and spread spinal muscles horizontally

Uttanasana

Buttocks to wall, legs slanted, feet apart, top knees back w/o taking top shin back, buttock skin to heels, release back skin

Then turn and face wall, place upper back into wall in uttanasana, thoracic away or into wall depending on what type of back you have, spread spinal muscles, hand to elbow

Then repeat walking hands back behind feet keeping length in side body, sit bones forward and armpits back, torso and thighs come closer to one another

Paschimottanasana

Legs apart, soften back skin, support head on block(s) or bolster, back muscles fan out and move forward, hands forward not holding feet, let the torso rest on the thighs

In the middle of doing, stop doing and see where you are

Then hold feet, use arms, chin to move thoracic forward, see what part of the spine is not moving

Then take heels and buttocks onto blocks (same level ideally) or bolster and hold back side of blocks

Janu sirsasana

Sole of foot to thigh, bend forward over bent leg, the between legs, transition spine closer to straight leg, then classic holding foot (using block), roll thigh forward w/SI prob but pelvic head still comes forward in classic pose, sides elongate evenly as possible

Meditate on the inner space betw skin and flesh

Paschimottanasana

Draw abdomen up & back sitting in dandasana inhaling in stages from perineum to samana to upana to chest (raise chin when breath gets to chest), then repeat as you go forward holding big toes, repeat in full pose, see effect on spinal muscles

Janu sirsasana

Turn the waist in marichiasana 3, then imagine each side of torso has a leg to bend over (imaginary 3rd leg), when spinal muscles spread horizontally, abdomen does as well

Paschimottanasana

Repeating breath work

Triang mukekapada paschimottanasana

First not holding foot, see what part of spine is not moving

Then hold foot, elbows up and forward

SPG 1

Start lying on back w/knees bent

Abdomen like water settling, lift ribs, lumbar spine rests on floor

Then extend legs, up leg shin perpendicular to floor then extend it while tractioning tadasana leg

Kraunchasana

Sit on block with one leg in marichiasana and one leg in virasana, use hands pressing knee to lift side body up, then hold big toe take shin parallel to floor and take outer hip forward, then hold foot with both hands

and then take leg straight then take chin up like UPEP

Can also work w/heel at wall

Uttanasana

Feet apart, walk hands back and bring chest to thighs

Marichiasana 1

Turn closing gap betw side waist and thigh, then bend forward w/hands then w/hands grasped behind using SPG action in straight leg, may use imaginary 3rd leg

Look from the eyes in the back of your head in all forward bends

Paschimottanasana

Feet to outer mat edge, breath work in dandasana, concave stage and head down

Kurmasana

First forward bend from upavista konasana, bend legs and twist, then take arms under thighs closing gap between side waist and thigh, turn thighs in and clamp down, feet up, take hands back and clasp

Anantasana

Take leg into vrkshasana, then leg up

Then roll into SPG 2 w/ blanket supporting buttock

Parivrrta Janu sirsasana

Start in dandasana, take bent knee back, turn torso to bent leg and then hold big toe, bend elbow and take to floor (or support), make clasp, look up

Look down to come up

Parivrtta upavista konasana

Upavista konasana

Forward bend

(Eka pada sirsasana could go here)

(Prasarita padotanasana and supta swastikasana for those not going on)

AMS

Vashistasana

Visvamitrasana

Hook leg on upper arm from AMS, repeat several times

Vajrasana or Virasana

Padmasana (alternative is baddha konasana w/belt behind pelvis looped under calves and crossed)

Matsyasana

Roll onto back from padmasana, hold legs, support knees, take buttocks away from head lift public bone up, upana samana kriya

Dandasana

Uttanasana

Eyes closed, hand to elbow

Savasana