no practice this friday, but we are on for the 4th

Hi All,  there's a training at the studio so  no  practice this friday.

We are  on  next friday, but will need to leave at  6.  I'll lead.  Devon will lead  on  the  11th.  

Here's  the plan  based on  a class that Karen took with  PW recently.

Patricia Walden

Level III-IV - Cambridge, MA

04/20/2012

Spring practice - strength

Swastikasana

Adho Mukha Virasana

Adho Mukha Svanasana – jump to Uttanasana (full pose) – jump to Adho Mukha Svanasana (couple of x) then in Adho Mukha Svanasana hands/ft together, take hands apart jump to Uttanasana keeping ft together, this way you can watch ft, see if 1 ft lands before other jump back to Adho Mukha Svanasana ft together (couple of x)

Go to wall

Adho Mukha Vrksasana – pubis twd sternum, sternum twd pubis

Sit on mat facing wall but ft not on it Ubhaya Padangusthasana from here take arms straight staying in Paripurna Navasana (don’t drop legs)

Ardha Adho Mukha Vrksasana - if carrying angle move arm by elbow twd middle of room

Chataranga Dandasana – ft at wall, can have block under abdomen, come up

Repeated these 5 poses several x in different order: Adho Mukha Vrksasana => Ubhaya Padangusthasana => Paripurna Navasana => Ardha Adho Mukha Vrksasana => Chataranga Dandasana

When we all started glaring at her all she said was ‘it’s spring’

Adho Mukha Svanasana

Baddha Konasana

Don’t know if ya’ll remember the pic of tatyana last spring when she was here and I posted the foot up the wall parsvakonasana so if you do then my description for the next pose will probably make sense, otherwise good luck, same pose only back ft on block

Parsvakonasana Variation - Still at wall, back ft away from wall (about 3-4’ estimate) on block toes facing wall, front ft high on wall knee bent toes face ceiling, back leg not perpendicular, angled, back leg straight, take high leg arm bent elbow to inner knee, open groin/pelvis, take back leg hand to buttocks and move down, twist pushing arm against knee taking knee back to help take buttocks down if you don’t have lumbar curve don’t push knee back (we did w/o block just to see why we were on block, more space, she said w/o it was depressing)

Parivrtta Parsvakonasana Variation: same setup, back ft on block can move ft closer to wall if unstable in twist, front leg high on wall, bend front leg, raise back leg arm up, exhale twist getting armpit to outer knee, dot move sternum up to ceiling move direction of thigh

Middle of room

Parivrtta Parsvakonasana Variation – be on back leg knee/top of ft, front foot leg bent, twist (we never lifted back knee up) repeat aiming 2” lower on torso to place on outer knee, again: from here Parivrtta Parsvakonasana Variation only with back leg ft turned for Ardha Matsyendrasana (so back leg turned ft on knee/front leg bent leg) get full twist as before then come up and sit back on ft for Ardha Matsyendrasana hold front ft if able open chest with turn of both arms (if hips not on ft sit on blanket on ft)

Supta Padangusthasana I – 3 ways: take rt knee into torso, hold with hands between calf and thigh, then take shin perpendicular 1) hold big toe – pull ft down heel up as straighten leg, move top thigh of up leg away from torso should be space there, lengthen down leg from shoulder blade (did both sides) 2) knee to chest, shin perpendicular, hold foot on outside of ft with hand, pull down heel up to straighten leg (then other side) 3) knee to chest, shin perpendicular, hold foot with both hands on either side of ft, pull down heel up to straighten leg (then other side) – notice how these 3 stretch the leg differently

Supta Padangusthasana I holding big toe take leg to side Supta Padangusthasana II keeping pelvis level (both sides)

Supta Padangusthasana II now rotate thigh and move to Supta Padangusthasana III arm behind head if don’t lose down leg, ankle/knee on same plane

Lolasana – tried w/blocks and strapping legs

Padmasana

Tolasana

Baddha Konasana

Paschimottanasana

Parivrtta Dandasana

Sirsasana – Parsva Sirsasana

Sarvangasana – had someone demo parsva halasana but we didn’t do – Setu Bandha Dropovers or if can’t do come down and do setu bandha on brick

Savasana