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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