Just a reminder The blog is in Boston and Devon is recovering so no practice this week.
We'll resume next week with some arm balancing work.
But in honor of the fact that I'm in Boston (though I'm not here for yoga), Here's a PW sequence to keep you busy.
Patricia Walden @ IHM Retreat Center, Santa Fe, NM
Day # 3 :: Backbends, Part II
Swastikasana
-call to mind the 4 sutras from Day # 1, 2 (on Dharana
III.I…need this for: Pratyahara II. 54, Dhyana III.2, Meditation on a part of
the body I.39)
-add in I.41: in order to be able to reflect, the mind has
to be clear
-add in II.46-4
*sthira sukham is not just for the body, it’s also for the
mind and the breath; question the amount and kind of effort you need to use to
reach the maximum result
*prayatna saitilya is also on the 3 layers/koshas (body,
breath and mind)
*tato dvandvanabhigatah observe the quality of your
consciousness at the end of an asana; to cultivate space/silence work form the
back of the brain; @ the end of adjustment there is a state…Guruji says this is
when “Yogasana” begins
Adho Mukha Virasana
-use it to make the brain passive
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
Savasana
1x let go of the angas
2x observe how consciousness is spreading
3x shower yourself with blessings
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