Thursday, March 26, 2015

Friday Practice Sequence. Devon leading

Friday practice march 27, 2015

 one of Manouso’s hip maintenance sequences involving forward bends; he also sets up some of the structures/actions leading toward uddhiyana bandha.

Trikona again:
Parivrtta trikonasana by stages:
Parsvottana first, by itself.
Parivrtta Trikonasana from parsvottana,
Parivrtta trikonasana:

Adho mukha svana:
Parsvakonasana again
Chair work on hips and legs of Vira I
Parivrtta parsvakonasana on chair turning toward chair back.

Adho mukha svana

Variations as possible; particularly ekapada and parsvaikapada, baddhakonasana.

Sukhasana, variations with the blankets to observe the pelvis.
[well padded platform, sitting on three blankets (high).]
Virasana on three blankets and off.
Baddha konasana on three blankets and off.

Dandasana on three blankets:
Bharadvajasana I and go to II (Padma leg) before twisting.  On three blankets.
Bharadvajasana I
Bharadvajasana I, repeated with variations.
Bharadvajasana II

Dandasana on three blankets.
Janu sirsa with maha mudra foot.
Janu sirsa variation.
Repeated twice, on and off the blankets.

Upavistha konasana
Parsva upavistha konasana
Parivrtta upavistha konasana

Sarvangasana on fairly high support.  No belts.
Vrksasana R leg in sarvangasana:
Sarvangasana for a minute or three between sides.
Eka pada sarvangasana:
Padmasana variations as possible
Niralamba variations as possible


George is coming to town! April 17-19

George Purvis, Texas's own Free Range Yogi, returns to Austin, hopefully wearing his hot chili pepper yoga shorts at least for one class.

 SCHEDULE: Friday evening, April 17, 2015, 6:30-8:30 pm 

Saturday morning, April 18: 10 am to 12:30 pm

 Saturday afternoon 3 to 5:30 pm, Saturday evening 7 pm potluck at Peggy’s 

Sunday morning, April 19, 2015, 10 am to 12:30 pm 

I'll post a flyer when Peggy or Devon send me one.   

Wednesday, March 25, 2015

Wall workshop this Saturday with Gillian

 Hi All,  Gillian is teaching a yoga wall  class  this Saturday 1:30-3:30  at Castle Hill.

Friday, March 20, 2015

Devon is leading practice this afternoon

Sequence for Friday Mar 20 advanced practice

Ardha navasana
Utthita hasta padangusthasana  full pose if possible 
Parsva utthita hasta padangusthasana
Ardha chandrasana
Vira I  
Vira III
Parivrtta trikonasana
Uttanasana resting  / full pose

Adho mukha vrksasana and variations
Pincha mayurasana  and variations
Salamba sirsasana
            Parsva sirsasana
            Eka pada sirsasana
            Parsvaikapada sirsasana
Chest opening preparation
Urdhva dhanurasana
Dwi pada viparita dandasana
Backbend of choice

Adho mukha svanasana  /  adho mukha vrksasana
Uttanasana  /  parsva uttanasana
Jathara parivartanasana knees bent, belt assist
Bharadvajasana I / II
Janu sirsasana
Parivrtta janu sirsasana
Parivrtta paschimottanasana
Chatush padasana
Sarvangasana and variations


Friday, March 13, 2015

Anne is leading friday practice

I thought we'd take advantage of Karen Phillip's great notes from the Laurie Workshop and do the friday night class  this Friday.

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

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

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