Practice this friday 1608 Dexter

Hi Everyone, Clear Spring is not available this Friday, but Peggy Kelley has graciously allowed us to use her small home studio. So come to 1608 Dexter (right behind the Alamo Draft House on South Lamar. The studio is upstairs. The
stairway is on the left of the house as you face it, red and white, second on the right after crossing Kinney Avenue or turning right off kinney onto Dexter).
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This sequence is from Day One of the most recent Patricia Walden Retreat.


Swatikasana
• When the shoulders lean forward the groins get heavy and the top of the navel shortens
Adho Mukha Virasana
Uttansana
Adho Mukha Svanasana
Supta Padangusthasana I
Supta Baddha konasana
Supta Baddha Konasana one leg Supta Padangusthasana I other leg
• Keep the knees on the same plain
Tadasana
• Front thighs back – center buttock forward
• Traps down
• Lift the shelf of the ribs up
• Lift from the sitting bones to the sternam…this was done in each standing pose
Virabhdrasana II
• Keep the weight in the back outer heel
• front leg buttock forward and down
• don’t let the shelf of the lower ribs drop
Utthita Trikonasana
• draw the front leg outer thigh up as you go into the pose
• lift the front leg arm up and extend to go over
• Move the buttock bones toward each other
• lift the sitting bones up to the sternum

Utthita Parsvakonasana
• observed a woman dropping the back leg and PW thinks this is hip damage in the making
• in the pose turn the bottom arm from inside out and press into the outer thigh to bring chest forward
• between these standing poses we kept hands on hips and looked up towards the third eye and not the ceiling much softer gaze, made everything relax.
Virahbdrasana I
• usual stuff front leg outer thigh back as you bend
• release the back leg buttocks – preparation for later poses
Adho Mukha Svanasana
Tadasana to Vira I
Tadasana to Paschima Namaskarasana to Parsvottanasana
Parsvottanasana hands down
Utthita Eka Pada Bekasana
Urdhva Prasarita Ekapadasana – concave back
Uttita hasta padangusthasana at wall
Adho Mukha svanasana take foot up the wall like Urdhva Prasarita Ekapadasana
Utthita Hasta Padangusthasana in the room
• then full pose
Urdhva Prasarita Ekapadasana
• hand holds same ankle
• take the up leg into Bekasana do not drop knee when straightening the leg
Adho Mukha svanasana
Supta Padangusthasana I
Supta Padangusthasana III
Full bekasana
eke pada rajakopotasana
• front leg shin parallel to front of mat
hanamanasana
• if you need support support both of the legs
preparation for vamedevasana
• one leg in sidhasana and one leg in hanamanasana
• one leg in siddhasana and one leg in bekasana pump the leg
• then complete the pose keep the knees on the same plain and extending away from each other
yogadandasana
• pump the knee to the side
• lay on the back and same pumping of the knee
• try full pose with the twist
siddhasana