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 July 17th 3:30 Clear Spring Practice

Bharadvajasana I on blankets twist only then reverse cross of feet
Prasarita Paddottansana Concave Back only
Supta Baddha Konasana with two belts (belt each thigh then do the Paryankasana work as before but with no brick
AMS
Utt
Supta Tadasana Supta UH
Supta Pad I hold toe and then sides of feet, take down leg out wide
Supta Pad II use strap take down leg out wide first time leg only slightly above the hips second time toward shoulder
Parivritta Supta Pada II use strap let leg go to floor then turn back, twice
Supta P III twice
SBK
Eka pada AMS working toward Urdhva Prasarita Eka Padasana at wall, four times
Third time make foot flat at wall.
Utt Hasta padangushstasana
Uttanasana
UPEP classic pose
Parsva Utt Hasta pad
Anantasana but keep arm down
Sirsasana, Eka pada halfway then down
Parsva Eka pada directly from Eka pada and then classic
BK use hands to fully turn the thigh UH arms then fold forward
Upa vistha Konasana forward with horizontal block or blanket under abdomen
Then upright hands I UB
Supta prasarita padottasana
BCK
Then one leg BK and the other UVK do twice first line up with Bk leg second line up with UVK leg taken as far back as possible
Parsva UVK twist only
Parivritta UVK up then go down
Parsva UVK fold but spend a long time getting rotation
Parsva dandasana
M3 lift buttocks high and grab extended leg
SP3 moving bent leg like in BK
Eka pada Sirsasana on blanket leg bent second time bottom leg straight
Ardha yogi nidrasana
Mini chatush sacrum on very low block
Mini bujangasana adjusting sacrum
Then middle block chatush and tall block
Eka pada Setu bandha
Sarvangasana
Parivritta Eka pada sarvangasana
Drop over one leg at a time first bent then keeping leg straight as long as possible, then both legs but keep them bent
Savasana

How to do things with chairs

Come Learn How To Do Things with Chairs !!!



Have you ever wonder exactly what to do with those backless yoga chairs you see in yoga studios and on the web? Here’s your chance to find out. Each workshop will focus on a different aspect of how chairs can enhance your yoga practice.

Three Special Workshops with Anne Bowery, Certified Iyengar Yoga Instructor

Saturday July 18 Chair Backbends
Saturday August 22, Chair Twists and Forward Bends.
Saturday September 5 Standing Poses and Inversions.

The Workshops will be held from 3-5 at Clear Spring Studio.

$25.00 each workshop. Take two workshops for $45.00. Take all Three for $60.00.


Backless chairs are available for purchase $40.00 regular chairs, $55 for small chairs, $95.00 for tall chairs.

Call Anne Bowery at 512- 468 2808 or email her at AnneBowery@yahoo.com to register or to purchase yoga chairs.

Backbends this friday CSS 3:30

AMS normal
Jump to Uttansana
Supta tadasana vertical brick bent shoulder blades, same work with arms as previous repeat with elbows on floor to get more lift then do with out block and raise legs and arms for uttana padasana.
Tadasana
UH uttansana step back to AMS
Do AMS with block and then without and compare the difference
Tadasana urdhva baddangulisana
Uttansana, (repeat T UB Utt)
Then jump back and forth from utt to AMS keeping arms strong and pelvis high
Gomukasana work, top arm, use other arm to help, bottom arm, ditto use other arm to help, clasp, lift up, pull down try to move wrists away from back.
UH to UN
Paschima namascarasana, with motion, watch evenness of sides
Parsvottansana, upright then down, to prasarita padottasana II, then other side, come up and do full second side.
Sirsasana, virasana, Parsva virasana, Parsva virasana to Parsva Sirsasana, Parsva Sirsasana, Parsva Sirsasana to parivritta, then parivritta alone and back to Sirsasana.
Sirsasana II, then virasana variation
Supta virasana horizontal brick shoulder blades, then low brick then medium brick under tailbone.
AMVrk change legs Ardha Amvrk, Eka pada, then balance, the Amvrk on two bricks
PM Sirsasana hands and regular balance in middle of room if you can.
Dwi pada vertical mat roll on blanket chatush stage, (bent legs) then straighten, do the various arm positions,
Dwi pada taking head to floor Sirsasana hands (can keep vertical blanket roll, it is quite lovely) bent legs and straight.
Dwi pada holding chair legs (same as above)
Chatush padasana, grab ankles, walk shoulders in, work with motion, and lift toes move shins toward chest
Then UD prep to top of head, same motion work with leg, direct motion to where you are stiff,
Then come to top of head and bring hands back to ankles. Same motion work. Did each of the chatush two or three times.
Dhanurasana but keep knees down to open chest more going toward bujangasana II

Head on trifold, UD prep arms, push up, lift head pump forward, bring head down pump, push back up to UD
Dwi pada several times working with pumping motion and repeating the various stages all the way from chatush as necessary
Then Dwi pada staying and holding
Chair lajuvajrasana, hold front of the thighs drop head back to chair seat.
Sirsasana dropping to chair, can drop with bent legs to chair seat or more advanced bring both legs to wall and work with straight legs
Sirsasana drop overs in middle of room
Full Dwi pada using belt around toes.
Kapotasana, dropping over walk in to get feet brick between feet can do walking down wall with bolster behind thighs to keep verticality in legs
Prone savasana blanket under navel band
Ardha Halasana
Karnapidasana feet on top of chair
Savasana legs on chair

Sequence for June 26 Friday Clear Spring 3:30

Here's the sequence for This week. Lots of twists.


Supta Sukasana horizontal bolster, then vertical brick. UH UD and Paryankasana work in arms.
AMS wide
Utt wide
Jump back and forth 5 times.
Supta P I 90 degrees with strap, then big toe then both hands
Tadasana
UH to UN
Utkatasana
Garudasasana
Utt feet together
Vrksasana
Ardha baddha padmottansana first stage
Uttansana full pose
Supta tadasana
Supta I hold with both hands on heel.
Forward Bends (For all forward bends, work with motion reaching beyond foot twice then hold)

Paschimottasana
Janu Sirsasana
Parivritta JS
Uttansana with hands in paschima baddangulisana
Then paschima namascarasana in tadasana
Ardha baddha padma Paschimottasana
MI turn the forward no clasp.
Malasana as much as you can
MI with foot closer and clasp. Twist and go forward.
Bharadvajasana 2 twist then claps.
M3 as much as you can
Ardha matsyendrasana 2
Bharvadj 2
Ardha mat 2 turning to the same side then repeat on other side.
Ardha matysendrasana 1
Supta iii to Supta Ardha padasana
Ardha M 2
Working toward paripurna matsyandrasana
Like M4 for a bit just sitting without turning. Then work to cross leg over


Bk
AMS
Urdhva prasarita Eka padasana
Bakasana from Sirsasana II
Eka pada galavasana
Urdhva kukatasana
Eka pada koundinyasana I
Parsva kukatasana

Urdhva dhanurasana from bolster she said once but we did a few
Sirsasana
Setu bandha horizontal brick, raise legs to viparita karni the spilt legs apart releases the groin
Regular Setu bandha
Sarvangasana
Savasana with head and chest on sarvangasana support.

Practice Sequence for Friday June 19th

Hi Everyone, We'll be practicing this Friday at Clear Spring 3:30 to 5:30. HEre's the plan.


AMV
AMS
Wide leg utt
Parvatasana in virasana
Paryankasana with block, on elbows to head, on head urdhva d arms for more lift and spread, full pose with support for elbows if don’t reach.
Virasana, arms in baddangulisana behind reaching down then paschima namascarasana arms.
AMS classic.
Ardha Sirsasana, working with head off the floor,
Sirsasana, Bk, virasana, legs split.
Ams blocks tall at wall heel of hand on edge of block fingers up wall, then palm at wall on block.
Amvrk, bring each leg up and down.
Utt
Vira I, heel at wall, then with hands toward wall.
Amvrk working on bringing both legs up and down, work of down teaches up, buttocks moving together.
PM at wall, then in center balancing if possible.
Dwi pada, on chair with blanket and block for shoulders horizontal and vertical, then with vertical block for tailbone, then t shaped two blocks for shoulders and tailbone.
UD on chair legs and hands on floor bring weight into feet. Two or three times.
UD over back of chair with blankets or bolsters, arms in Paryankasana and then hands to chair or legs of chair. Second time move to kapotasana part of back.
Back at wall, urdhva D with angular blocks at wall, on bolster and blanket. Bring forehead to wall, several times.
Low blocks keep forearm in contact,
Low block turn palms out. Bring chin to the wall
No brick arms at wall, block between feet, walk in with block.
UD middle of room work on shoulder blade curl, coming to front of head, push up, don’t’ push toward chest until you walk in and get tailbone as high as possible.
UD two blocks on feet can walk in with arms.
Many drop backs. Order of work in dropping back, hands to buttocks or backs of things, curl thoracic then cervical, then bend knees, without collapsing heels, then take coccyx in, then take the lumber spine in, then drop back.
Prasarita paddottansana, concave then full
Bk on bolster
Bharadvajasana on two blankets, even pelvis reversed cross of feet then regular cross of feet.
Sarvangasana, feet apart to relax buttocks, upa vistha legs, Bk legs, then back straight, brief Halasana.
SAVASANA, CHEST AND HEAD ON sarvangasana support.

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.