Practice for Friday Feb 5

Hi All,

We are back on for this week and next then no class the 19 because of the Joan White workshop, which you should come to..

A Forward Bending sequence using junior I poses

AMVira
AMV
Uttasana
Malsana
AMV
Sukasana
Supta Sukasana
AMV
Uttanasana
Malasana
AMV
Virasana
Supta Virasana
AMV
Uttanasana
Malasana
AMV
Baddha Konasana
Supta Baddha Konasana
AMV
Uttanasana
Malasana
AMV

Upavista Konasana
AMV
Uttanasana
Malasana
AMV

Dandasana
Janusirsasana
Trianga Muka Paschimottansana
Ardha Baddha Padma Paschimottansana (both hands holding front foot GFW 127)
Paschimottansana

Sirsasana
Sarvanganasana and Variations
Halasana and Variations

Savasana.

Practice Sequence for Friday August 28

Hi Everyone,

This sequence is based on a class Gillian took with manouso several years ago. I've added in some additional inversions and backbends in parenthesis. Gillian will be leading. Come join in the fun. Devon will provide a forward bending sequence for the following week.

Tadasana
Utthita Trikonasana, turning front leg, knee, way to right, 'till it lines up with little toe.
Utthita Parsvakonasana, releasing knee over heel like railroad tracks.
Vira I
Utkatasana, arms "way back"
Adho Mukha Svanasana
Prasarita Padottanasana, outer middle calf back.
(AMVrk)
(PM )
Sirsasana, belt big toes, break strap.
Ustrasana, release tailbone back, outer thighs forward.
Adho Mukha Svanasana
(Supta virasana )
(Ardha bhekasana /bhekasana)
(AMS )
Urdhva Danurasana, belt thighs.
(Work on Dwi Pada and Kapotasana)
Adho Mukha Svanasana
Salamba Sarvangasana, strap ankles, break strap.
Pascimottanasana, roll inner knees down.
Savasana

Sequence for Friday July 24 3:30 Clear Spring

Hi Everyone, Here's the last of the Patricia Walden sequences from the retreat I went to in April.

Gillian has some Manouso sequences that we'll start working through in the not too distant future.

Day Six
BK
Padmasana, upright one time each side
Matysenasana spine wise support as much as you need to keep legs down
Then with brick in middle back and support for head and arms as needed do all Paryankasana actions, then without support the flat.
AMVirasana legs wide
Parsva AMV
AMS two bricks for feet (at wall)
AMV
AMS classic
AMV
AMS two brick for hands
AMV
AMS support head hands at wall
AMV
Utt head support let armpits relax down, legs wide.
Prasarita Paddot head support upright, concave down
Then with feet on blocks
AMVrk two blocks keep quietness
AMVrk With two bolsters or higher to support under head
Then back to blocks, did many time can alternate head support and not, keeping quietness form the support
Trikonasana many variations, before each side do utthita Ardha bhekasana with the leg that will be back leg, keep knees level open the groin first variation work with back leg like someone pulling back on strap have front forearm on chair (all of these are for working with releasing hip restriction).

Parsva utthita padasana on blocks don’t go to trik
Front foot up wall
Use top arm to turn move.
AMS AMV Utt
AC with Chair
Ac with front leg turns out
AMS hands to wall then amv
UH then waterfall down to Utt
Parsvotanasan heels at wall, concave then down
Eka pada rajakaptotasana II prep, get vertical pelvis lunge forward resist front thigh repeat lift arms up second time, hands on chair first time.
Back leg in bhekasana, keep heel in contact with buttock go down.
Eka pada raja I balance right and left with height work on verticality, hands on chair then lift arms up
Hanumanasna with bolster and chair same actions then arms up
Urdhva Mukha Svanasana on chair
Sarvangasana
Parivritta lots of turn, then spilt legs, bring back leg way back then front leg to meet it can bend front leg if arms short put blanket under elbows move hands after you twist. A couple times each side then
Drop back to Setu B
Chair sarvangasana
Niralamba feet at wall
Chair sarvangasana or viparita karani variation
Savasana legs on chair.


Anne

Sequence for Friday April 17th 3:30

This one is from Gabriella Guibiliaro. Hope to see everyone there.



AMS with head on a block
AMVrks

Vinyasa: on r. leg first
tadasana
urdhva hasta
ardha chandra r. side
vira III
urdhva prasarita ekapadasana
vrksasana
utthita hasta padangusthasana I
ardha baddha padmottanasana
uttanasana
urdhva hastasana
[repeat on l. side, then again]
Second time, when coming out of ABPadmottana, go immediately to
parivrtta trikonasana
[add other poses as desired. This is for strengthening the legs}

supta vira
pincha mayurasana
parsvakonasana
parsvottanasana into parivrtta trikonasana

sirsasana
variations at will

urdhva mukha svanasana on chair
prep for ekepad rajakapota:
lunge into chair.
first time, back leg on floor
second time, back shin on wall
third time, both shins on wall, knees apart, toes touching
fourth time, with assistance to go to kapotasana several times

urdhva dhanurasana 3x, classical
again, straightening arms at wall with blocks
again, with feet parallel and thighs rolling in
again, block between ankles
again, no props but remembered actions

chair twists:
forward bend as malasana
leaning over one knee then other knee
pasasana in chair at wall, twice each side

supported halasana or viparita karani
savasana