Are you the blog?

Yes.  I am the blog.      Here are the sequences from the classes I took while visiting  New York this week.  Enjoy them  in lieu of  friday practice sequences for  awhile.

Carrie Owerko    level  3  class at  yoga works.

Start with rolled blanket under shoulder blades  knees bent feet on flooer

AMS on high rope  long hold

Utt in rope

Very wide Trikonasana with back leg groin in fope

Parivritta trik with front leg in rope

AMS in rope again

Uttanasana with rolled blanket or sticky mat (is better)

Parsvottasana with roll to  parivritta trk with roll

Take roll out and redo same side and see  space that is  available

Parivr parsvakonasana bent knee version with roll then extend back leg if hand is on the floor

Then  redo same side without roll

Repeat on other side

TMEP  with roll

JS with roll and without  also worked with turning torso in upright position and then going down.

Parvirtta js  with leg in virasana first, use   roll then no roll

Then parvritta js with  leg in classic pose

 Use motion to rock back and forth over extended leg

Paschimottansana

Parsva paschima

Ardha mysendrasana 2

Rope sirsasana

Sarvangasana 

Genie Kapuler’s  level  three  class 

We spent a good deal of time  looking at the wrist and the bones of the wrist and circularizing the hands to even out  the weight in the wrists

Utt

AMVira

AMS UMS  support pelvis with block

Chaturanga Dandasana

Back and forth AMS UMS  chaturangadandasana several times

AMVrk,  1 leg, then other  then both, stay at wall and  lift head to look at front body, then keep what you gain in armpit and chest opening and turn head back

Also worked on balancing.

PM  same work with  the  head,  the  head then  has to lift significantly  connect  lift of head with lift of  tailbone.  (Chest of UMS)

Dwi pada  on chair   just regular opening  first (Intro II) but with block and belt on leg,

Then work to bring hands to  chair legs, still stay with legs belt.

Then turn chair   around   sit in front of  chair, then put hands on back of chair,  chest of UMS. I used a  play brick under my chest also, felt amazing.

Ustrasana  several

Urdhva D  several

Supta 1-3 (the Parivritta one)

Sarvangasana

Ardha  Halasana

Savasana. 

Brooke Myer’s  Level  Three  Class

AMVira   for  opening arm  pits  (up on finger tips  or  use  blocks or bolster for hands

AMVira  for  getting shoulder blades on back,  bring  hands to  shoulder level and draw shoulder blades in

AMS  work with  keeping head forward  and worked with coming up on heels  then  move chest back to legs

Rope 1,  two sets of  8,  rope  work standing facing the wall and coil up like  cobra  then hold tall ropes over  head and  back bend away from the wall without collapsing into lumbar

AMVrk (L pose  first,   then   AMVRk at wall  same work as Genie’s class of  looking up the front  body. 

PM  with strap  and folded sticky for  elbows, same work with  head look up front body first.

Sirsasana 2 at wll

Chair dwi pada   intro ii version

UD over back of chair  folded blanket on chair as needed for height, bring hands down the wall as you are able.

UD  feet on blocks at wall, bring knees to wall, go up like that  then  straighten legs away from  wall

Several times, then did with hands at wall  and then with forearms on elbows

AMVira

Parsva Prasarita Padottansana  keep right hand on right foot  and  stretch left arms far over to the right,  repeat on other side

Supported Halasana

Savasana with tailbone still up on  sarvangasana support

Laura Brun’s   level  2  class  

Lots of  shoulder work in tadasana,   in general   let extension  happen  first  then  draw in on back body, shoulder blades, top of triceps  grounding in the legs essential for ability to lift the chest and side ribs.  Lift  not just the shoulders up but from the low ribs lift up.   Looked at the mechanics of all those actions in

 Tadasana

UH, UBbound thumb pose arms outwide like  standing poses.

Vkrsasana

Trik

AC in room and twice  with back at wall.  Be strong in heels

Ardha uttanasana

Vira III   twice

Virasana

Parvatsana in virasana

Parsva virasana  twice

AMS

UMS

AMS

UMS

Ustrasana press shins to lift the chest

Ardha Halasana

savasana