There is Practice this Friday Yippee!!

Hi All, Thanks for your patience during the last hiatus. However, the wedding and the assessment is over and we are on for this week and next.

Here's the sequence created by Anne and Devon For the foreseeable future, we will teach a couple poses each, assessment style but the majority of practice will be as usual.


AMVira
Parsva AMVira
AMS
Urdhva hastasana
Vira I
AMVrk
PM

Dandasana
Gomukasana full pose, no? so seated
Dandasana
Lolasana
Dandasana
Eka Hasta Bhujasana
Dwi hasta Bhujasana
Bhujapidasana

Purvottanasana x2
AMVrks/AMS alternative x2

Sirsasana
parsva sirsasana or sirsasana variations at will
Bhekasana
Dwi Pada viparita dandasana in chair, interlacing fingers behind head
Chair Urdhva D
free standing dwi pada viparita danda
free standing Urdhva Dhanura

Sarvangasana I and II
Sarvangasana variations at will
Halasana
Parsva halasana
M3
Ardha M
Paschimo
Savasana.

Practice Sequence for Friday August 21

Hi Everyone,

Here's what's on the docket this week, thanks to Karen in Dallas for passing it along.

John Schumacher Class

October 30, 2008

Level 2-3 Audio download

Swastikasana

Adho Mukha Svanasana

Ardha uttanasana – concave back, chest up, head up

Baddha Hasta Uttanasana

Adho Mukha Vrksasana – lift bottom of breastbone up toward navel, make back of the body longer

Sirsasana

Eka Pada Sirsasana

Parsva Eka Pada Sirsasana

Baddha Konasana in Sirsasana - legs back up through virasana in sirsasana

Adho Mukha Virasana

Dandasana

Janu Sirsasana - catch foot with both hands, stretch side ribs up, exhale come forward, even both sides of torso, come up with head as close to ceiling as possible

Upavistha Konasana

Parsva Upavistha Konasana - how even can you make the side ribs

Dandasana

Ardha Baddha Padma Paschimottanasana prep – bend 1 leg and hold from below, rotate thigh out, bring knee back, bring heel to navel, move hip forward, move straight leg quadriceps toward knee and place foot in groin above thickness of quad – to come out reverse: knee out ,move hip back then straighten leg

Dandasana

Ardha Baddha Padma Paschimottanasana prep – other side

Dandasana

Ardha Baddha Padma Paschimottanasana

Dandasana

Paschimottanasana

Dandasana

Padmasana – left leg in padmasana, place right ankle on floor in front of left knee, if left knee on floor bring right foot into padmasana,

Parvatasana in Padmasana - interlock fingers to webbing, palms out then take arms up

Tolasana – legs still in padmasana, take hands beside thighs, shoulders forward, knees up, lumbar up toward ceiling

Dandasana

Paschimottanasana

Baddha Konasana

Dandasana

Bharadvajasana I – be a socialist with your ribs

Dandasana

Bharadvajasana II

Dandasana

Marichyasana III – no clasp

Dandasana

Marichyasana III – lean back turning abdomen, lean forward picking buttocks up, take back of the armpit to the outer knee, wrap arm to grab straight leg (not foot – leg), lower the buttocks keeping grip on leg, knee and arm press together, get more height in twisting first – he never says to clasp hands

Dandasana

Paschimottanasana

Ubhaya Padangusthasana – bend knees, catch toes, ideally knees are inside arms, if you fall you should fall forward

Sarvangasana

Eka Pada Sarvangasana – Everyone foot to floor

Parsva Eka Pada Sarvangasana – Everyone foot to floor

Halasana

Karnapidasana – bend knees hold outside of feet, knees to collarbone

Supta Konasana

Halasana

Savasana

Practice Sequence for Friday June 5th

Hi Everyone,

This summer, I'm going to work mostly with the sequences from the Patricia Walden Workshop I attended in April. This is the first sequence from the six day workshop and works with Standing Poses. Forward Bends, and Arm Balances.

I'll also be working with aspects of the Friday sequence in my ongoing Saturday class at AYS.

Here's the full sequence, We'll do as much of it as we can on Friday.

Invocation
Sukasana
AMV
AMS with hands and feet wide at edges of mat
Utt, wide legs, concave then down
Paryankasana with block extend arms then fold
AMS normal width.
(move to wall)
Prasarita paddottansana concave then down.
Utt Trikonasana regular pulls back leg up and back with strap, front let with foot up wall, and foot up wall on block.
Vira II briefly
To Uparvakonsana, same order of work as trikonsana

Utt angular poses still can put front foot on block
Up angular

Classic uttansana
Parighasana foot up wall.
Janusirsasana move extended leg to side.
Parighasana side of body at wall
Parivritt Janusirsasana

Parighasana

Parivritt js (use these two poses to teach each other)
Paschimottasana head on block.
Bk
Anantasana, hold toe, then ankle then vrksasana, really working buttock action.
Sputa I and III briefly
Acarnadhanursana, briefly, then switch hand holds on foot, heel, arch ball of foot, toe to see effect in hip.
Acarnadhanursana II let bottom leg bend then straighten it.
Anantasana again, to sputa II bring leg all the way to floor then lower bottom pelvis back down.
Vishwamitrasana prep foot on wall bottom leg in parighasana
Full Vishwamitrasana twice second time, move hand in closer to leg to get more lift in back leg.
Sputa Bk with blanket roll under feet and thighs bring sacrum up into the body.
Sirsasana Bk, parsvasirsana, turning from the lower back
Chatushpadasana
Sarvangasana,
Halasana
Setu b block under sacrum,
Supt Sukasana legs on sarvangasana set up
If tired just use time to restore physical sheath, if alert still direct inhalation into nostrils and then three normal breaths followed by an Ujj IV. Four cycles.
Rest in this position in savasana.

Sequence For Friday Feb 27

We are back on for this week.

Here's the basic sequence we'll work from. Will probably add in a few more backbends and inversion variations and twists.

It is a Geeta sequence from Pune.

July16MondayGeeta

AMV
AMS
Utt
Prasarita Padottasana
Parsvottansana arms extended forward and then bring back to feet extending the sides of torso
Parsvo Classic
Prasarita padottansana II
Prasarita clasping hands behind back
AMS
Sirsasana, alternating clasp
Parsva sirsasana
AMVirasana
Arm clasp behind back
AMVrk, hands regular and hands turned out.
Sirsasana II, coming up and down one leg at a time,
Tadasana interspersed stretching arms down to release neck.
Trikonasana (three times)
Uparvsakonasan looking at the differences between the two gravity not gravity work, extending sides,
Urdhva dharusana two or three times,
Then several from bolster
Then one dwipada vipartia dandasana
Bharadvagasana I on bolster
Chatushpadasanga
Sarvangasana really worked on getting lift in sides and arms down back by tipping over and really lifting the others.
Sarvangasana II
Niralamba I
Halasana
Savasana

Sequence For Friday Jan 30

This is a sequence of Geeta's that I got from Randy Just up in Dallas. It takes us from some deep forward bends into really nice feeling backward bends.

Adho Mukha Virasana
virasana
Adho Mukha Virasana
malasana
malasana
virasana
malasana
Adho Mukha Virasana
uttanasana
malasana
kurmasana 6 X
bhujapidasana
uttanasana
bhujapidasana
dwi hasta bhujasana
pasasana
dwi hasta bhujasana
down dog
uttanasana
sirsasana
sirsasana 2
uttanasana
sirsasana 2
tadasana
ustrasana 2X
purvottanasana 3X
urdhva danurasana 2X
chatush padasana 2X
urdhva danurasana 3X
dwi pada viparita dandasana 2X
Down dog
uttanasana
parsva uttanasana
adho mukha swastikasana and parsva
halasana
viparita karani

I'll be there by 3 this week if you want to come a bit early.

Anne

Sequence for Practice on Friday

Hi Everyone, We are practicing this Friday at 3:30.

Here's the sequence we'll be working with.


Adho mukha svanasana 5min
Adho mukha vrksasana
one legged
two bent legs
two straight legs
pincha mayurasana wall and free balancing
prep only for vrschikasana I
vrschikasana II
salamba sirsasana 5 min
variations 5 min
vrschikasana I, full pose, 5-10x
urdhva dhanurasana over chair backs at wall 5x
drop over preparation on chairs at wall 5-10x
urdhva dhanurasana 5-10x
dropping over to urdhva dhanurasana from tadasana 5-10x
dropping over to urdhva dhanurasana from adho mukha vrksasana 5-10x
supta virasana on blocks, going toward kapotasana
kapotasana 5x
eka pada rajakapotasana preparation or full pose with chairs and belted foot and walls 2-3x each side
natarajasana on stools or with help 3x each side
hanumanasana 2-3x each side
upright
forward bending
parsva uttanasana, cooling down
bharadvajasana I
pasasana

supported halasana

Sequence for Practice on Friday

Joan White’s class, Austin, 2005

NB: poses in brackets are not in the original sequence Joan offered us.]

Supta padangusthasana I, 2x

SPG II

First , side leg at 90 deg angle, then up toward ear, foot level with floor

SPG III, 3x each side

SPG II, now leg even higher to ear level

AMS

Upavistha konasana

Move toward samakonasana

Baddha konasana

Bharadvajasana I, 2x

[Bharadvajasana II]

Upright eka pada virasana at wall

Ardha baddha padmottanasana, by stages:

Bring foot up and hold; press padma foot on standing thigh; then facing wall, ardha uttanasana concave back; then going down to full pose facing wall; then full pose facing into room . Standing leg straight always, always.

AMVrks 2x

Sirsasana I and any variations we want

Supine prep for Akarna dhanurasana I

Eka pada sirsasana

Akarna dhanurasana I

Akarna dhanurasana II

Janu sirsasana, urdhva mukha and adhomukha, 2x each

Upavistha konasana to all sides: r, l, center

Parivrtta upavistha konasana

Prvt. Janu Sirsasana variant: from upavistha konasana, bend torso straight forward into the angle between thighs and then walk it around to bent leg side; then roll the chest open as you move to the straight leg side: Parivrtta janu sirsasana.

Parivrtta janu sirsasana classical

Kurmasana and variations

[Marichyasana I and III, Ardha Matsyendrasana I and II, Bharadvajasana II, Pasasana, any and all of these we like]

[Urdhva dhanurasana, 5 x, to clear the spine]

[Sarvangasana and variations]