Friday Patricia practice sequence

Hi All,  I'm in  sunny  California, (Well, actually, pretty smoggy right now)  however practice is  on.  Devon will lead this  practice from  Patricia at Durango.  Notes  courtesy of  Randy Just.   We'll do sequences from Day 2 and Day 3 the next two weeks (backbends)

Patricia in Durango 7/21/13 Day 1

What is the vision of yoga?

Sutras 1.3, 1.2

Asana has infinite potential to transform us

Concentration, absorption

Reflection, observation

Chant

AMVirasana

Buttock skin down, tailbone in

AMS

length in side body

Uttanasana

Hands to sides and back, pelvis forward

Prasarita padotanasana

Space between each toe, lengthen forward, pelvis forward like in uttanasana

Tadasana vs samastiti

Samastiti is a state

Urdhva hastasana

Extend from root of fingernail to tip

Attention vs awareness

UH

Extending from center of armpit

What is shape of mind?

Urdhva baddha guliasana

Press from webbing of hands, focus on shoulder blades, abdomen, sternum

Tadasana

hands hold belt under soles of feet

Then cross belt behind legs

Effect on shoulder blades

Tadasana

Arms extend to sides

Prasarita padotanasana

Lift chin and chest, exhale and bring head down

Observe direction of spine (up towards ceiling)

Then take arms to side, hold ankles when you take head to floor

Uttanasana

Start w/feet hip width apart, raise chin, take palms to sides of feet

Then hold ankles

Parsvottanasana

Start w/hands in uh, u baddha guliasana

Then w/hands interlaced behind buttocks to move thoracic spine in

Then full pose, head to shin

Paschima namaskar

Orgin of action behind sternum

Then start w/fingers interlaced, palms down in prep for paschima namaskar

Prasarita padotanasana

Hands in paschima namaskar

Parsvottanasana

Full pose

Uttanasana

Feet together

Urdhva prasarita eka padasana

Hands to side of feet, let leg fly up, then bring hip down

Need more concentration in straightening up leg

Extend from sit bone to heel

("Bangle-izing" of up arm in trikonasana)

Expand skin and flesh of up leg

Uttanasana lift heels, then lift toes in prep

Then keep hips even in UPEP

Inversions @wall

UH - Place palms up wall, toes up wall

AMVrk

Keep legs straight, UPEP action in leg going up, leg on floor is slow to come up

Keep mind spacious, but focused

Pincha Mayurasana

Same approach, ardha turn deltoids and lift thru spine, come up w/grace

Lift thru inner legs

Then w/palms facing one another

Sirsasana

Start w/palms facing like in pincha mayurasana, then interlace fingers, cross thumbs but leave room for head

Keep space in thoracic, lift one leg at a time and keep head in position as legs go up

Take legs apart and relax quads, buttocks and don't lift tailbone - relaxes pelvis, then take tailbone up (not in) feel effect 

Purvottanasana (in prep for sarvangasana)

for upper body, opening of chest/shoulders

Sarvangasana

Start w/hands holding belt looped below soles of feet, outer shoulders down, height in armpits, upper arms turn out, chest lifts, then hold w/belt crossed behind legs

Halasana

Sarvangasana

Virasana in sarvangasana to

Setubanda sarvangasana 3x

Halasana

Chantoosh padasana

Lift back ribs, raise toes take shins back, walk shoulders towards feet

Then take hands to back ribs, slowly walk feet out to setubanda until you loose height in ribs

Savasana