Thursday, May 1, 2014

There is practice Friday-Yippee


THis one is  from Mary and Eddy in Dallas  notes  courtesy of  Mary S  and   Anne's inversion additions  in  bold. 


it's all about Malasana as it travels through the syllabi




I'm  adding  in

AMVira
AMS
Utt
AMVrk
PM
Sirsasana     just to get those out of the way. 

Here's the sequence

Uttanasana – feet mat width
Malasana at wall – knees together – Intro 1 pose
Uttanasana – feet hip width - what did Malasana give?



Uttanasana – come halfway up from malasana then straighten legs - what did Malasana give?
Padangusthasana – ft apart, hold toes pull up, weight into metatarsals, concave gradually straighten legs then full pose
Malasana at wall – come into..
Padangusthasana – grab toes, knees bent arms straight, shift weight to balls of feet as straighten legs
Padangusthasana partner work – 1 partner belt around shoulders pulls 1 way, 1 partner around top thighs pulls other, doer pulls toes
Parsvottanasana

Parsvottanasana
Parsvottanasana – belt both groins with a looped strap (acts like a rope) – knot near inner groin, pull up toward abs, then fold forward until hands get in the way, remove hands, go down (Intro 1 pose)
Parsvottanasana – with partner – partner pushes sacrum toward head with thumbs on either side of the sacrum
Malasana middle of room – feet supported if needed
Uttanasana
Supta Akarna Dhanurasana - similar to morning class – take right leg up, near the chest, bring knee to the floor
Utthita Hasta Padagustasana – at wall – bend knee close to chest, like Malasana, hold foot with both hands, lift foot higher than knee, keep chest and knee together and straighten leg (do again each side)
Malasana – grab ankles
Uttanasana
Malasana with partner pushing on the area right above knee on thigh, to push thighs in (I think this is what we did, my notes are completely confusing at this point) – maybe we did this on our own first?
Malasana – hands forward, head down
Uttanasana
Malasana – full pose
Parsva Upa Vista Konasana here?
Marichyasana 1 – swing weight forward, come off of support, then bind, twist, and the forward fold
Paschimottanasana – feet hip width, move sacrum with back, just like partner did in Parsvottanasana
Kurmasana – hands to side
Kurmasana 2
Supta Kurmasana
Lie on floor, knees bent, push feet into floor to move buttocks toward heels.


 Then we'll do  purvottasana 
chatush
and sarvangasana  and cycle
savasana    

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