Backbends on Friday

Hi All,  We'll backbend on  Friday. This is  Day three from PW  santa fe.

We'll also backbend on  the  3rd.  Devon will lead  14 backbends for  2014.

I'll be back on the  10 and we'll do some arm balances 

then back to an LOY  sequence. 

Patricia Walden @ IHM Retreat Center, Santa Fe, NM

Day # 3 :: Backbends, Part II

Swastikasana

Adho Mukha Virasana

Adho Mukha Svanasana

-jump to Uttanasana

Adho Mukha Svanasana

-place 2 vertical bricks placed on the high side at the wall

1x do with the blocks, what do you feel?

2x do without the blocks and observe the forearms in relationship to the elements

3x do with the blocks and feel the density of the forearms (you’ll need to call on this in other asanas)

Paryankasana (unsupported)

-Stages:

*come onto the elbows and raise the sides of the chest up while maintaining the action of moving the diaphragm down to 1” below the navel

*Urdhva Dhanurasana arms: bring the head closer in to get the lift in the three bands of the back ribs, then the whole spine)

*now maintain all of those actions and press the roots of the thigshs down to take the arms overhead

-come up by walking the hands in towards the heels and raising the middle buttock up and LIFT UP

Eka Pada Adho Mukha Svanasana

-first balance the hips, then observe the lumbar spine (see that it doesn’t collapse), then reach through the aerial leg heel to extend the spine even more

Adho Mukha Vrksasana

-come up one leg at a time

-move the buttock bones to the heels and then take the center of the heels up to the ceiling

-get density in the forearms by bringing the elbows towards the wall

Virabhadrasana I

1x buttock bones to the heels

2x armband belts “do you feel the consciousness spreading in your chest?”

3x occiput belt (raise the chin up, pull the belt up and surrender the brain to the heels)

Sirsasana

-draw a line from the center of the bicep up through the deltoid and maintain those 2 domes as you do the variations

-Parivrttaikapada: separate legs slightly, roll the thighs in, extend the inner legs, keep the outer hips lifting and let the back leg go down faster as you take it back; now turn from the back leg

-Urdhva Virasana: maintain all of the diaphragm actions as you bring the toes down lift the buttocks up

Adho Mukha Vrksasana

1x for the neck-look at the wall

2x with 2 legs together

3x with 2 blocks

Urdhva Mukha Svanasana

1x standing, at wall

2x hands on 2 blocks @ wall

Ustrasana

1x reverse Baddhanguliyasana

2x 3 positions of the hands

3x no hands

Urdhva Dhanurasana

1x come up from the outer thighs and shoulderblades

2x come up to the leg side, straighten the arms,

3x come up and come onto crown of head, bringing the head in to pranacize the chest; move the triceps towards the elbows and hit the shins back, straighten the arms and come up

4x do you feel your consciousness spreading evenly?

5x raise heels up and take forehead to the wall

6x it’s an arc!

7x vertical blocks @ wall, raise the heels up and walk in to bring the elbows closer to the blocks; synchronize the back of the thighs near the buttocks lifting up and the inner heels coming down first (balance the attention and awareness in all parts)

8x PW showed how to swing: walk in, raise the toes up and push the shins back (outer armpits moving back to the wall are a priority here)

Ustrasana with the chair

1x pull the thighs and chair towards one another and go back

2x head to chair

3x arms overhead

Dwi Pada Viparita Dandasana

1x 2 vertical blocks @ wall

2x w/ blanket under the head to open the armpits

3x st legs, can take blanket away now

Kapotasana

1x “Laghuvajrasana-like” with bolsters

2x classic

Drop-backs

2 Urdhva Dhanurasanas

1x come up and use the exhalations and inhalations

2x eyes closed, keep your mind fixed on the central channel “Live wire”

Rest with bent knees and let the asana rest on all of your cells

Prasarita Padottanasana I

Prasarita Padottanasana

-let the arms go wide apart and rest hands on floor

We’ll add in some f  Sarvangasana  stuff

Savasana

1x let go of the angas

2x observe how consciousness is spreading

3x shower yourself with blessings