More PW backbends

 Here's the plan for this afternoon.  This is the last  practice for a couple weeks due to events at the studio.  Tonight, we actually need to end a little before  six because there's a group coming in. 

Remember the new price  $20.00, still the best yoga deal in town, great yoga in great company.

Patricia in Durango 7/24/13 Day 4 Backbends

Sit w/o blankets, unless structural issue

Upana-samana kriya

AMV

AMS

Walk feet in and rise up on metatarsals and use wrists to go back onto heels, rock back and forth

Urdhva baddha guliasana

First arms parallel to floor, shoulder blades in, then take hands up

Take chin up thoughtfully, head slightly forward, raise chin from anterior tailbone

Gomukasana

Belts around wrists if needed, head back slightly

UH

Uttanasana

AMS

Uttanasana (repeat)

UH, look up

Urdhva namaskarasana

Utkatasana (don't let feet shrink)

VB 1 (pelvic heads up, eyes to back skull, look at back heel)

AMS

Eka pada AMS

Eka pada UMS, toes forward

UMS

chaturanga dandasana

AMS

UMS

Chaturanga (repeat w/UMS)

AMS

Uttanasana

UH

Standing on 2 low blocks, tadasana to UH, then eyes up

AM Vrksasana

Come down lightly w/2 legs

Place low blocks @wall, jump up

Mind remains taller

Parvattasana

Supta Virasana

On what support you need or straight on floor

Supta Vajrasana (bekasana for those w/knee prob)

Ankles belted, feet together, for groins

Back of head to floor, lift pelvic heads up, buttocks to back thighs, pressurize metatarsals, tailbone away from head then lift it up

Sirsasana

First ardha, lift inner upper arms and feel weight in elbows

Once up, thighs turn out, circularize buttocks, tailbone in (not lifting yet), balance w/inner groins moving back, then tailbone lifts

Parivrrta eka pada 1st stage

Vajrasana in sirsasana, toes point down

AMVrk prep for vrkchykasana

Hands away from wall, feet to wall, lift buttocks/tailbone up, then look towards wall, walk down wall w/feet, take shins and tops of feet to wall, feel action in thoracic

Backbend in chair

Sit facing away from wall, hands to wall thoracic arches over back seat bar, buttocks slightly forward, heels press ground

Then take buttocks and thighs up, press inner heels, move into upper back, walk up or down wall w/hands, back thighs up as you arch back, root of thigh down into heel as you stand up

Urdhva danurasana

no support

then w/hands on blocks @wall and feet on bolster, walk feet to edge of bolster and press heels down, toes up, lighter pose w/hands & feet supported

UD prep for viparita dandasana

Head stays on floor but move in towards feet, shins back lift toes to try to lift thoracic to perpendicular to floor

Drop backs to viparita dandasana onto chair @wall

Legs bent (not straight) coming up to sirsasana, feet stretch to wall, shoulder blades up thoracic deep in, abdomen in

walk down wall to chair, lift tailbone to come up

Then drop onto bolster or floor

Viparita dandasana prep

Feet onto low blocks @wall, toes up wall keep knees toward wall, head to sirsasana 2, lift shoulder blades, then take hands behind head, take shins away from wall, lift head if possible

Then swing into thoracic w/head off floor

Then walk elbows out progressively w/o losing height in buttocks and thighs (they also move towards wall as elbows move out)

1st stage of kapotasana

2nd sage of ustrasana, thighs at wall, take hands overhead, thighs may leave wall, walk in w/hands

Also facing away from wall, walking hands down the wall from ustrasana w/hands overhead

Chakra bandasana from viparita dandasana

head must come off floor, feet close together, need strength and freedom in thighs, belt looped around ankles for hands to catch, need to keep height in thighs/buttocks/armpits as you progressively walk in with hands and feet,

DPVD w/straight legs is prep for chakra bandasana because of height it gives in chest

Prone savasana

Blanket under abdomen

AMS

Feet on blocks @wall

Prasarita padotanasana

Hold ankles, head supported

Savasana

Hook feet to outer edge of chair uprights, knees spread wide apart like baddha konasana, blankets support outer hips

Siddhasana