Devon's leading. Here's the plan.

Friday Feb. 27 AP

Since I’m working toward parivrtta janu sirsasana tomorrow in the Saturday morning class, I’ll stick with backbends (and some twists) today.  My standard backbend practice, more or less

Swastikasana, urdhva hasta and parvatasana in swastikasana

Adho mukha virasana, svanasana, uttanasana

Parsvakonasana

Vimanasana

Virabhadrasana I

Parivrtta trikonasana

Adho mukha svanasana

[Urdhva hasta thinking of AMVrks]

Adho mukha vrksasana and variations

Pincha mayurasana and variations

Sirsasana

            Variations as possible, including parivrttaikapada, and virasana in sirsasana to work with the spine in backbend shapes

Urdhva mukha svanasana [variations]

Salabhasana variations, and makarasana

Feet up wall salabhasana

Dhanurasana, parsva dhanurasana

Supta virasana [option: ekapada supta virasana]

Paryankasana supported and unsupported

Pushing up from supta virasana toward kapotasana to open the chest.

Urdhva dhanurasana repeated

Dwi pada viparita dandasana, as much as possible

[optional chair DPVD going to chair U dhanura, etc.]

Working toward your chosen extra-difficult backbend.  Discussion, helping, and practice.

Winding down:

Adho mukha vrksasana and A M svanasana

Uttanasana, parsva uttanasana

Adho mukha virasana, parsva amvira

Bharadvajasana I and II

Supported halasana

Savasana

Anne is leading Backbends today

This sequence is for my Laurie Blakeney  online mentoring assignment.

Create a sequence using all the backbends from the 4 syllabi (Intro 1 -I.Jr 2). Also include one backbend from I.Jr. 3 as a “touch and go” pose.  

Include a few other asanas from other categories that share the essential actions. After practicing the sequence a few times write a report telling how the essential actions refine all the poses, and why you think the Jr. 3 backbend is considered a more difficult asana in the progression of our syllabi

I haven't included enough other  poses and I included both junior 3 backbends,  but  I thought we'd  explore this together. 

My essential Urdhva  D actions are 

1.   Open groin (Front groin particularly)- paired with hamstring buttock action on back of  leg

2.    Length in side body, particularly arm pits lats  to help get arms straight in overhead plan

3.    Shoulder blade  engagement/placement on back

 


For  essential  Dwi Pada  actions,   I think all those are important, but for  point  two I would add  open armpits with bent arms in the overhead plan  and for      point three  I would change to emphasize the coiling in the upper  back  in addition to  "just  getting the shoulder blades on the back"     

Am  Swastikasana

Parsva AM Swastikasana

Parvatasana in Swastikasana

AMS

Calf mashing

Gomukasana

Supta virasana

AMS

Tadsana

Vrksana

Parsvakonasana

Parihasana

Parivrtta parsvkonsana

AMS
Vira I and III

AMS

AMvrk
PM

Sirsasana

Parsva  and  virasana

Paryanksana on brick arms overhead  (various work)

Salabasana

Makarasana

Dhanurasana

Parsva D

Bhekasana

Chaturanga

Bhujangasana

UMS

AMS

Virasana

Ustrasana

Dwi Pada on Chair (intro 2

Urdhva D on chair (intro 2

Urdhva from  two bolsters

Chair dwi pada work

Urdhva D from  Floor

Dwi Pada from Floor

AMVrk

Hanuman with chair

Various Twists

Chair Halasana

Sarvangansa

Paschimo

Savasana

Here's the plan for tomorrow

Friday 13 Feb 2015

Think of this as a practice aimed at opening our lateral parts, while allowing for some forward bending and

Tadasana

Urdhva hastasana       arms interlocked,         fingers interlocked,     

arms separate and straight.

U.  namaskarasana      lifting laterally,     and from namaskarasana

Adho mukha svana,     arms and legs wide on mat,          

then shoulder width,    then narrower

Adho mukha vrksasana        and variations

Pincha mayurasana              and variations

Salamba sirsasana               and variations

Chair dwi pada viparita dandasana                

Chair U. Dhanurasana

Vrksasana

Trikonasana (take top arm to u.hastasana for full lateral stretch)

Parsvakonasana

Parighasana

Ardha chandrasana working toward full LoY pose (leg horizontal, palm on floor,

pelvis lined up with spine. )

Parsvottanasana with gomukhasana arms

Parivrtta parsvakonasana

Prasarita padottanasana, all stages

Uttanasana

Dandasana, parsva dandasana and arm variations

Upavistha konasana, and arm variations

Parsva upavistha konasana and arm variations

Parivrtta upavistha konasana, first time around

Parivrtta janu sirsasana, first time around

Janu sirsasana   as twist,      full pose

Swastikasana               parsva swastika  baddha padma preparation

Bharadvajasana I, catching back foot in twist, (Arunji like)

Padmasana preparation

Ardha Baddha Padma,         ardha baddha Padma paschimottanasana

Bharadvajasana II

Paschimottanasana

Parivrtta janu sirsasana, second time around

Parivrtta upavistha konasana

Chatush padasana

Halasana, Sarvangasana, and variations as possible

Savasana

THree week Pranayama Workshop with Anne Starts Next Sunday Feb 15

https://www.castlehillfitness.com/calendar/1057/pranayama-workshop-series

Gillian's chair workshop is Saturday from 2-4 at Castle Hill

 Here is the link to all the  info



https://www.castlehillfitness.com/calendar/1055/discover-the-yoga-chair

Devon is Leading today

Same sequence as  last week.

We are returning to this Laurie-Blakeney-related sequence on account of being sidetracked last week by a long exploration of ball bearings (Laurie can think like a Michigan auto worker) and other spherical movements in the pelvis, and making distinctions between the container and the contained in the abdomen and pelvis, and applying the information to a series of forward bends and arm balances.

Virasana

Parvatasana in virasana

Adho mukha virasana

Adho mukha svanasana

            Variations to stretch wrists, and open the shoulders and chest

Uttanasana

Malasana

Virasana/parvatasana

Adho mukha virasana

Lolasana by stages

P. navasana

A. navasana

[supta tadasana/supta urdhva hastasana]

Dandasana

Upavistha konasana

Parsva upavistha konasana

Parivrtta upavistha konasana

Padmasana preparation

Padmasana practice upright or supine

Tolasana

Adho mukha vrksasana

            Variations

Pincha mayurasana

            Variations

Sirsasana

            Variations

Bhujangasana to urdhva mukha svana

Arms of salabhasana

Salabhasana full pose

Makarasana

Arms of salabhasana, legs of dhanurasana, then catch ankles

Dhanurasana full pose

Parsva dhanurasana

Chatush padasana

Urdhva dhanurasana, feet on blocks at wall

Urdhva dhanurasana, forearms to wall on blocks

Urdhva dhanurasana, lifting straight up, no swaying

Urdhva dhanurasana, staying

Cooling down:

Rest on back,

Jathara parivartanasana, knees bent, use belt

Bharadvajasana I (and II as possible)

Sarvangasana

Variations, including niralamba forms and padmasana forms as possible

Savasana