Finally we are back on for Advanced Practice

This one is from Day two in Durango.  See you at 4:30 on Friday.  Yippee

Swastikasana  - invocation,  internalize your mind by taking the eyes and ears inward. Trace the median lines anterior, posterior and both laterals, center- line within, feel effect from that

Tadasana  - sharp edges of the heels, inner, outer, back, lengthen neck of the big toe

Uttanasana – wide legs, wide arms (spread the shoulder blades), outer calves in, inner knees to outer knees, outer knees back, spread the buttock bones, compact hips, torso away from thighs

AMS – head on block

Uttanasana – legs more narrow

AMS – head on block, bring head in closer to legs w/out deltoids rolling in (Randy), turn the inner deltoid out

Prasarita Padottanasana – head down on back of head, past crown of head

            2^nd x, arms in urdhva baddhanguliyasana, then in pose arms into paschima baddhanguliyasana, outer lat muscles toward the spine, dorsal spine in, hands stay near the sacrum, switch sides, other interlace

Virasana

Paryankasana – over blocks

Supta Virasana – belt the legs

Sirsasana – 5 minutes

Supta Padangusthasana I –

Supta tadasana –take right above the pubis down and relax the buttock

Pubic bone belongs to the down leg, both sides of waist and equal and long, leg in to socket

Supta baddha konasana

Supta Padangusthasana II – from the kidney keep the down leg hamstring on the floor. Maintain connection of both sides of sacrum floor

Parivrtta Supta Padangusthasana – maintain the back ribs on the floor as the leg crosses over.

Pasvottanasana – tadasana, hands in Paschima Namaskarasana, step leg way back , levelize the groins, come down halfway, pause, come up switch sides. Second time bring chin to shin. Press back outer heel and front inner heel, lift groin on the front leg, when in pose, move back leg groin forward without losing the ground of the heel.

Sirsasana with variations – bones are the earth and muscles are water. Three buttocks – top, middle, bottom (crease area)

            Parva Sirsasana

            Shift the shoulders in the opposite direction of the ribs

Eka pada

            Parsvaikapada

            Parivrtta eka pada – legs not so wide today

           

Bharadvajasana – Vimanasana arms to spread the chest, make the front arm revolves faster, once the forearms passes the leg then lower, bend the arms to increase the turn, turn head opposite direction to soften the mind without losing clarity, lift kidney on the back side, front side ribs concave.

Sarvangasana

            Eka pada

            Parsva eka pada

Setu Bandha drop-backs – 2 ways to come up, 1. Spring off the toes, 2. Rock onto the heels and with momentum come up.

Setu Bandha on block as Savasana