Friday, September 18, 2015

Demostrated Practice sequence ALL ARE WELCOME TO ATTEND

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 Hi regular  practice goers,  Everyone is  welcome and encouraged  to attend. The sequence is simply going to be  intro 2  poses,  there will still be plenty of fun, lots of jokes, and cameraderie, we are just aiming at  getting those  going up for assessment  a last shot  at feedback on their poses.  




This sequence originates with Peggy though I changed it  a bit here and there. 

We'll do it today in  practice.  Please come with any questions you have about the poses.  Devon and I will be offering various observations and corrections. 



Demonstrated Practice of Asana, Intro II syllabus, 



note " is an abbreviation for seconds, ' for

minutes
Tadasana

Vrksasana

Utthita Trikonasana  45" each side

Utthita Parsvakonasana, 45" each side

Parighasana

Vira I

Virabhadrasana III, 20" each side

Ardha Chandrasana, 30" each side


Utthita Hasta Padangusthasana I, with support, 30", without support, 20"

Garudasana 20" each side

Resting Uttanasana, 1'

Parsvottanasana  Concave only , 40" each side

Parivrtta Trikonasana, 1' each side

Parivrtta Parsvakonasana, 30" each side

Parivrtta Ardha Chandrasana, 30" each side

Parsvottansana  Classic

Uttanasana, classic 1'

Dandasana, classic  1-

Paripurna Navasana, 40"

Ardha Navasana  15"

AMS

Salamba Sirsasana    4'

Adho mukha virasana for rest, 1'

Supta Virasana, 2' without support

Adho Mukha Svanasana (with support), 1'

Chaturanga Dandasana 15"

Urdhva Mukha Svanasana  30"

Bhujangasana I  25"

Shalabhasana  20"

Makarasana  20"

Dhanurasana, 20" two times

Ustrasana, 20" two times

Dwi Pada Viparita Dandasana   2' ( on chair, legs parallel to floor, holding back legs of chair)

Urdhva Dhanurasana I  2', supported on chair, hands and feet on floor or blocks, knees bent,

push up if possible, doing repetitions

Bharadvajasana on chair as a transitional pose, 30" per side

Gather all the props you will need for Salamba Sarvangasana and for Setu Bandha  dropping

back

Salambha Sarvangasana I     4'

Ekapada Sarvangasana, 30" each side

Parsvaikapada Sarvangasana, 30" each side

Halasana, toes on floor, 1'

Parsva Halasana, 20" each side

Setubandha Sarvangasana, dropping with both legs at once to support (wall, chair, blocks,

bolsters)


Supta Padangusthasana I and II, 40" per side, each pose



Baddha Konasana sitting straight  1'

Upavistha Konasana sitting straight 1'

Malasana, 30"

Janu Sirsasana, 1' each side

Marichyasana I (bend forward,hands entwined), 1' each side

Paschimottanasana  2'

Bharadvajasana I  40" per side

Bharadvajasana II 40" per side

Marichyasana III, 40" per side

Ardha Matsyendrasana I, 40" per side

Supta Baddha Konasana, 1'

Savasana, 5'
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