Sequence for June 26 Friday Clear Spring 3:30

Here's the sequence for This week. Lots of twists.


Supta Sukasana horizontal bolster, then vertical brick. UH UD and Paryankasana work in arms.
AMS wide
Utt wide
Jump back and forth 5 times.
Supta P I 90 degrees with strap, then big toe then both hands
Tadasana
UH to UN
Utkatasana
Garudasasana
Utt feet together
Vrksasana
Ardha baddha padmottansana first stage
Uttansana full pose
Supta tadasana
Supta I hold with both hands on heel.
Forward Bends (For all forward bends, work with motion reaching beyond foot twice then hold)

Paschimottasana
Janu Sirsasana
Parivritta JS
Uttansana with hands in paschima baddangulisana
Then paschima namascarasana in tadasana
Ardha baddha padma Paschimottasana
MI turn the forward no clasp.
Malasana as much as you can
MI with foot closer and clasp. Twist and go forward.
Bharadvajasana 2 twist then claps.
M3 as much as you can
Ardha matsyendrasana 2
Bharvadj 2
Ardha mat 2 turning to the same side then repeat on other side.
Ardha matysendrasana 1
Supta iii to Supta Ardha padasana
Ardha M 2
Working toward paripurna matsyandrasana
Like M4 for a bit just sitting without turning. Then work to cross leg over


Bk
AMS
Urdhva prasarita Eka padasana
Bakasana from Sirsasana II
Eka pada galavasana
Urdhva kukatasana
Eka pada koundinyasana I
Parsva kukatasana

Urdhva dhanurasana from bolster she said once but we did a few
Sirsasana
Setu bandha horizontal brick, raise legs to viparita karni the spilt legs apart releases the groin
Regular Setu bandha
Sarvangasana
Savasana with head and chest on sarvangasana support.

Practice Sequence for Friday June 19th

Hi Everyone, We'll be practicing this Friday at Clear Spring 3:30 to 5:30. HEre's the plan.


AMV
AMS
Wide leg utt
Parvatasana in virasana
Paryankasana with block, on elbows to head, on head urdhva d arms for more lift and spread, full pose with support for elbows if don’t reach.
Virasana, arms in baddangulisana behind reaching down then paschima namascarasana arms.
AMS classic.
Ardha Sirsasana, working with head off the floor,
Sirsasana, Bk, virasana, legs split.
Ams blocks tall at wall heel of hand on edge of block fingers up wall, then palm at wall on block.
Amvrk, bring each leg up and down.
Utt
Vira I, heel at wall, then with hands toward wall.
Amvrk working on bringing both legs up and down, work of down teaches up, buttocks moving together.
PM at wall, then in center balancing if possible.
Dwi pada, on chair with blanket and block for shoulders horizontal and vertical, then with vertical block for tailbone, then t shaped two blocks for shoulders and tailbone.
UD on chair legs and hands on floor bring weight into feet. Two or three times.
UD over back of chair with blankets or bolsters, arms in Paryankasana and then hands to chair or legs of chair. Second time move to kapotasana part of back.
Back at wall, urdhva D with angular blocks at wall, on bolster and blanket. Bring forehead to wall, several times.
Low blocks keep forearm in contact,
Low block turn palms out. Bring chin to the wall
No brick arms at wall, block between feet, walk in with block.
UD middle of room work on shoulder blade curl, coming to front of head, push up, don’t’ push toward chest until you walk in and get tailbone as high as possible.
UD two blocks on feet can walk in with arms.
Many drop backs. Order of work in dropping back, hands to buttocks or backs of things, curl thoracic then cervical, then bend knees, without collapsing heels, then take coccyx in, then take the lumber spine in, then drop back.
Prasarita paddottansana, concave then full
Bk on bolster
Bharadvajasana on two blankets, even pelvis reversed cross of feet then regular cross of feet.
Sarvangasana, feet apart to relax buttocks, upa vistha legs, Bk legs, then back straight, brief Halasana.
SAVASANA, CHEST AND HEAD ON sarvangasana support.

Practice Sequence for Friday June 5th

Hi Everyone,

This summer, I'm going to work mostly with the sequences from the Patricia Walden Workshop I attended in April. This is the first sequence from the six day workshop and works with Standing Poses. Forward Bends, and Arm Balances.

I'll also be working with aspects of the Friday sequence in my ongoing Saturday class at AYS.

Here's the full sequence, We'll do as much of it as we can on Friday.

Invocation
Sukasana
AMV
AMS with hands and feet wide at edges of mat
Utt, wide legs, concave then down
Paryankasana with block extend arms then fold
AMS normal width.
(move to wall)
Prasarita paddottansana concave then down.
Utt Trikonasana regular pulls back leg up and back with strap, front let with foot up wall, and foot up wall on block.
Vira II briefly
To Uparvakonsana, same order of work as trikonsana

Utt angular poses still can put front foot on block
Up angular

Classic uttansana
Parighasana foot up wall.
Janusirsasana move extended leg to side.
Parighasana side of body at wall
Parivritt Janusirsasana

Parighasana

Parivritt js (use these two poses to teach each other)
Paschimottasana head on block.
Bk
Anantasana, hold toe, then ankle then vrksasana, really working buttock action.
Sputa I and III briefly
Acarnadhanursana, briefly, then switch hand holds on foot, heel, arch ball of foot, toe to see effect in hip.
Acarnadhanursana II let bottom leg bend then straighten it.
Anantasana again, to sputa II bring leg all the way to floor then lower bottom pelvis back down.
Vishwamitrasana prep foot on wall bottom leg in parighasana
Full Vishwamitrasana twice second time, move hand in closer to leg to get more lift in back leg.
Sputa Bk with blanket roll under feet and thighs bring sacrum up into the body.
Sirsasana Bk, parsvasirsana, turning from the lower back
Chatushpadasana
Sarvangasana,
Halasana
Setu b block under sacrum,
Supt Sukasana legs on sarvangasana set up
If tired just use time to restore physical sheath, if alert still direct inhalation into nostrils and then three normal breaths followed by an Ujj IV. Four cycles.
Rest in this position in savasana.

Ropes Workshop with Anne This Saturday 3-5 CSS

Hi Everyone, I know this is really short notice, but I'm subbing a Saturday workshop for Devon. The topic is How to Use the Rope Wall. We'll also work a bit with the ramp that Devon just purchased for the studio.

It is from 3-5 on Saturday June 6th. Cost is $25.00.

Hope to see you there.

Anne's Saturday Class Starts Tomorrow

Hi Everyone, Come join in the fun. Saturdays at Noon at Austin Yoga Institute. I'll be teaching an ongoing mixed level class. This week we'll do a sequence for sinus relief. Lots of inversions and supported backbends of various sorts.

Sequence for Friday May 29

Devon shares this Sequence from Stephanie Quirk Training in San Francisco, May 2009.
This sequence was given to us with the idea that we would take each group of poses and observe our sensations and responses to the work with respect to the abdominal organs. This instruction was very general, deliberately so. We were to just observe whatever we ourselves observed about the abdomen and its contents, and then at the end of the group of poses, sit down and write our thoughts down. Then she would give us the next group of poses, we would do them and then sit to take notes; and on to the next, same procedure, until the sequence was completed. No timings were given, but the group tended to keep to somewhat normal timings: a minute or two per side or per pose, with more for the inversions or more repetitions when the pose was difficult. Five to ten minutes in the interval for notes.

For the practice, this Friday, we'll do as much of the sequence as we have time for. We won't be doing the note taking. Practice will end at 5:15 to accommodate the writing workshop.

Group 1
Tadasana
Urdhva hastasana
Uttanasana complete
Concave spine uttanasana
Prasarita padottanasana complete
Concave spine prasarita padottanasana
- - -
Group 2
Utthita trikonasana
Utthita Parsvakonasana
Ardha chandrasana
Virabhadrasana I
Virabhadrasana III
Parivrtta trikonasana
- - -
Group 3
Virasana sitting
Parvatasana in virasana
Baddha konasana upright
Revolving baddha konasana
Upavistha konasana upright
Parivrtta upavistha konasana
Padmasana
Parvatasana classical (in padmasana)
- - -
Group 4
Uttanasana
Sirsasana
Parsva sirsasana
Parivrttaikapada sirsasana
Urdhva padmasana in sirsasana
Pindasana in sirsasana
Upavistha konasana in sirsasana
- - -
Group 5
Ropes I
Urdhva mukha svanasana
Ustrasana
Urdhva dhanurasana
Dwi pada viparita dandasana
Kapotasana
- - -
Group 6
Adho mukha svanasana
Adho mukha virasana
Parsva adho mukha virasana
Janu sirsasana
Paschimottanasana
Marichyasana I, upright
Bharadvajasana I
Marichyasana III
Ardha matsyendrasana
- - -
Group 7
Uttanasana
Salamba sarvangasana
Halasana
Parsva halasana
Urdhva padmasana in sarvangasana
Pindasana in sarvangasana
Karna pidasana
Parsva karna pidasana
Sarvangasana
Parsva sarvangasana
- - -
Group 8
Setu bandha sarvangasana
Viparita karani on setu bandha bench sideways
Supta baddha konasana
Savasana, lengthwise bolster
Using bolster savasana: Ujjayi I, II, III, IV
Chair Pranayama: Ujjayi I, II, III, IV
Antara kumbhaka 3 times
Savasana flat, with gentle Viloma II

Mixed Level Yoga Classes with Anne at AYS Starting May 30

Hi Everyone,

I'll be teaching a Mixed Level Iyengar class on Saturdays from 12-1:30 at Austin School of Yoga. It is the big yoga studio right by Alamo Draft House on South Lamar.

We'll be in the back small studio, lovely floor, great rope wall, tons of props. Come join in the fun.

Classes start Saturday May 30 12- 1:30

The studio drop in rate is $16.00.

There are also discounted passes that you can use with any instructor at Austin School of Yoga.

1.5 Hour Classes

• 4 classes in 2 months - $55
• 8 classes in 2 months - $100
• Semester pass (1x week) - $130
• Semester pass (2x week) - $235