Thursday, February 26, 2015

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

Friday, February 20, 2015

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

Thursday, February 12, 2015

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

Friday, February 6, 2015

THree week Pranayama Workshop with Anne Starts Next Sunday Feb 15

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

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