Twists again

Here's what we will do this week. This one courtesy of Karen's notes on a Patricia Class in May.


Twists
Swastikasana – place your hands on your armpits – lift, place your hands on your chest – lift, keep and take hands to namaskar
Adho Mukha Svanasana – hands at wall, move the top 3” of thigh back, again: feet at wall heels down as much as possible
Uttanasana – ft wide apart, concave, then hands back extend down
Supta Padangusthasana 1 – ft into wall, bend knee hold big toe, shin perpendicular, bring knee down as close to floor as possible then leg straight to sp1 use strap if needed, don’t press lumbar into floor but lengthen lower back towards buttocks the top of the sacrum should lift slightly
Supta Padangusthasana 3 – hold ankle of ft, same side arm goes under shin to hold leg with kindness, raise ft and rotate thigh away, this pose is prep for padmasana, other side
Baddha Konasana – sit on mat, hands behind to lift not to lean on, then hands around feet trying to lift ft but don’t
Parsvakonasana with ft high on wall – stand with side to wall, place ft on wall (around hip level or higher) toes face ceiling, other leg wide stance (not perpendicular to floor) but not so wide as to straighten the lifted leg, bend the lifted leg deeply, take arm inside lifted leg, hand inside ft on wall, we are working the area where the thigh and pubic bone meet, move the outer thigh into the hip then buttocks under, lot of instruction for the outer thigh into hip including using our other hand to move skin from knee to hip, bend knee more as parsvakonasana, the ribs rest on thigh, upper arm on inner knee, femur into hip socket and under, keep leg bent
Parivrtta Parsvakonasana with ft high on wall – stand facing wall, lift foot high on wall (seemed higher than last pose) still standing leg is not perpendicular but not quite as wide as previously I don’t think bend the knee, lift opp arm exhale twist and place armpit or elbow on knee, move the knees away from 1 another, close the space between the ribs and the thigh, don’t look down which collapses the torso, move ribs and eyes toward wall
Parivrtta Parsvakonasana with ft on chair seat – stand facing chair foot on chair seat, back leg wide stance foot toward wall, inner knee of back leg moves back, sharp exhale turn, armpit on knee, other hand on hip, armpit close space on knee, right shoulder back, heel down
Middle of room
Parivrtta Parsvakonasana with back leg knee down – bend front leg, back leg knee/shin/top of ft all on floor, raise opp arm, sharp exhale twist, eyes go toward wall at top of head, rib cage toward head like concave uttanasana
Parivrtta Parsvakonasana => Ardha Matsyendrasana => Parivrtta Parsvakonasana => Ardha Matsyendrasana –go to 1st stage of parivrtta parsvakonasana as above with knee/shin on floor, twist close space, take awareness to back ft, turn ft for ardha matsyendrasana then sit on ft keeping twisted (go ahead and place blanket on ft in p parsva and block behind ft if needed for ard matsy) come back to par parsva keeping twist, come back to ard matsyendrasana, she said geeta teaches this not for beginners and eventually this will become graceful
Marichyasana 3 – 3 actions: twist, lift, move in – arm into knee to twist
Baddha Konasana
Adho Mukha Svanasana – for sirsasana so to lengthen armpits, use blanket to support head this gives more armpit length
Sirsasana – lift upper arms/shoulders, now take more weight on head without letting arms/shoulders change
Halasana – stay for 2 min, lift, legs are doing adho mukha svanasana can you move top 3” of thigh
Sarvangasana – restore, come down, slide off blankets, head/back on floor, legs in baddha konasana on sarv blankets, grab legs and pull in toward pelvis
Savasana