Friday, November 6, 2015

Anne is leading Advanced Practice today

 Devon is off  studying with Patricia Walden in  Santa Fe (there's also snow there, seems so strange). 

She'll lead next week and hopefull share some of the insights she learned there.


  In the  meantime,  I thought  we  would  be with  those  studying with Patricia in  body and spirit.



We will start off with  making our arms longed in  Dandasana for   Mary.  

Then  

Do  This  sequence   based on some Patricia Walden work from Durango  a couple years back.  I added in some things in Bold that I particularly need to work on.  



Supta baddha konasana 
Horizontal boster, block between  feet and belt feet to waist, rolled blanket for neck, can support outer hips and/or belt knees

AMS 
Hands to wall
Then heels to wall
Be on median line 

Eka Pada  AMS

Uttanasana 
Median line of calf
Pillars of inner/outer heels

Parsva utthita hasta padangustasana 
Foot on wall (closed chain)
Then foot in space
Imagine raising thigh w/o hand/belt

Utthita hasta padangustasana   (Work various stages of the  pose  Intro II to  Junior II)  
Foot to wall
Closed chain intelligizes the leg

Ardha chandrasana 
From concave uttanasana 
Foot off the wall, chest to head, lower armpit away from thigh
Foot to wall

AMs

Three hands at  Wall,

Three hands on blocks   AMVira  to AMS

Shoulder work


Baddha anguliasana    (Show   various approaches to  pose) 

AMS

AMVrk

PM

Sirsasana 
Eka pada sirsasana 
Parsva sirsasana

Parsva Eka pada

Uttanasana 
Feet together

Utkatasana 

Sankatasana

Marichiasana 1
Take bent leg in w/thumbs behind knee
Turn, clasp, forward bend

Eka hasta bhujasana 

Dwi Hasta Bhujasana

Gomukasana legs
From kneeling, bend forward, bring leg behind other knee, feet close as possible, toes point back

Ardha matsyendrasana 
(Can take bottom foot to side or marichiasana 3 w/knee issues)
Standing shin perpendicular to floor
Then paschimottanasana action before going to final pose

Malasana 
From UH
Mid tricep to mid shin

Pasasana
Facing wall, use hands to turn body
Spine upright, weight on heels
Belt root of each thigh
Reach around and hold belt

Malasana 
See what freedom has come

Bakasana 
Feet on a block, easier to get mid-triceps to mid shin, close space between thighs and chest
(Feet and hands apart if new at pose)
Then no block

Parsva bakasana 
Block faces side, hands to front
Inject knee into high armpit/tricep
Buttocks directly behind the sternum
Roll knee 
Sternum, feet lifting

Wide leg uttanasana 
Bend knees and take trunk progressively between legs, hands back, straighten legs

Titibasana 

Eka pada bakasana 2
From bakasana, slowly take foot forward, leg high on arm, arms as straight as possible
1/2 bakasana, 1/2 titibasana

(w/more time, go back to malasana/pasasana)

Baddha konasana 

Upavista konasana 

Sarvangasana 

Eka Pada
Parsva Eka Pada

Halasana 
Supta konasana
Parsva halasana 
Halasana 

Savasana

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