I thought we'd take advantage of Karen Phillip's great notes from the Laurie Workshop and do the friday night class this Friday.
http://karensyogatravels.blogspot.com/
Laurie Blakeney's Friday night class
wonderful! here's what i remember which may perhaps possibly be close to what was taught
Feet/ankle work:
vajrasana - press heels together to drop the inner thighs down, parvatasana in vajrasana
vajrasana with 1 foot on top of arch of other - this is a lot of fun
then toes toward each other ankles away
virasana - long blanket trifold horizontally across feet with feet well
outside hips so hips sit down between feet, blanket gives more width
virasana - belt across top thighs then under ankles and buckled over
thighs pull tight to help femur move down, drop away from belt, hands
Shanmukhi Mudra
padmasana work:
legs up wall - 1 leg behind other like swastikasana on wall other leg
padmasana, if knee far from wall move slightly away from wall, extend
hips away from groins, extend the knees toward wall on the retention
after the exhale. other leg, repeat, then both legs arms overhead
holding elbows, cut the abdomen in on exhale, dont lose on inhale
horizontal bolster, padmasana with knees on bolster - start with knees
bent feet on bolster then padmasana arms overhead holding elbows, cut
the abdomen in on exhale
vertical bolster with blanket for head - sit on floor about 4 in from
bolster supta padmasana, if knees arent even add blanket under lower
thigh to level
adho mukha svanasana
wrists:
slanted blocks at wall - hands on blocks extend back hips to feet
straightening arms, come up to ams raising both knees at the same time,
lift heels then lower heels
measure for ardha adho mukha vrksasana , sit on floor feet to wall, flex
toes to wall for measurement so legs move toward hips when up, place
hands feet like uttanasana near hands bend knees hop think about landing
back on floor same place silently, then hands remain where they are
take feet to wall hip height be there then small hop on wall let feet
hope off wall and come back to wall silently
slanted blocks at wall - hands fingers point to floor on blocks extend back hips toward feet
straightening arms, come up to adho mukha svanasana raising both knees at the same time,
lift heels then lower heels
bharadvajasana - sit on block side to wall, feet away from wall, feet
side hand under opposite knee fingers toward legs, press down straighten
arm hold block in other hand on wall, turn press block pressing other
hand down to move shoulders away from wall, repeat with foot cross arch
of virasana foot instead of below, wrap toes around foot
pada hastasana - stand on blanket, hands under feet separate forefinger
middle finger so whole hand can go way under feet straighten arms
straighten legs
inversions:
sirsasana - make T with blocks, tall block a little from wall flat block
on top of tall block, fingers around tall block not gripping pressing
wrists strongly into floor, blanket for head place head on blanket under
top block, lift knees walk in pressing block evenly into back, go up
keep heels on wall, you can bend knees slightly to help moving buttocks
up
sarvangasana - fold mat in half at wall, sarangasana blankets on edge
away from wall, feet on wall no strap, lift pressing heels to toes come
to top of shoulders, sarvangasana walk hands down, then lifting take
feet to wall up and over, walk feet down lifting buttocks more with each
step, wrists should be ready back up to sarvangasana repeat
parsva sarvangasana - move setup away from wall have space for falling out as an option , move hand up to
buttocks and then lower arm to blankets, don't turn too far, line elbows torso legs ankles
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