Hi All,
We are on for practice this week. Randy is even coming down from Dallas.
here's a backbend sequence from the April Patricia walden retreat at the Abbey.
AMS head supported long hold
Supta virasana thighs belted taking as little support as possible, move pevic bones toward each other and down to floor.
Full bhekasana
Bhujanjasana
AMS on blocks
UMS on blocks,
Regular UMS
Supta virasana block on tailbone
Ardha supta virasana, bringing top leg into chest as much as possible.
AMS
Sirsasana prep from AMS take hold of ankles and lift up
Sirsana holding the block behind head.
Full parsvaikapada twice on each side.
Virasana in sirsasana with back bend prepping for dropping over.
AMVrk coming up and down with two legs balancing by bringing the tailbone in and being strong through the inner ankles.
Scorpion in AMVrk at wall.
PM balancing.
Chair urdhva D over back of chair with whatever height is needed… She noted the point of this
.
Urdhva D from floor working on getting maximum lift in the inner arms like AMVrk.
Standing back arch or drop backs several
Dropping over to dwi pada feet on chair several . we alternated this with
Arching back kapotasana prep with pelvis on chair and then back to dropping over on the chair.
Urdhva D in middle of the room three times verticality in the chest and then shift weight to legs to come up, walk in, lift pelvis inner, draw abdomen in to get more opening in the chest.
Kapotasana prep dropping back to floor three times, put bolster behind legs if thighs are dropping. Be strong in the upper legs.
Urdhva Dhanurasana to Dwi Pada first stage with bent legs. Several times.
Full Dwi Pada, strap on ankles wiggle feet out keeping verticality in chest and height in pelvis. Try to increase height of both by pulling on the belt.
Chakrabandasana make a double looped belt around ankles use it to pull hands closer to ankles (Come to dwi pada, walk feet in, lift head up, open palms walk hands and feet toward each other.
Kapotasana dropping over and reaching hands to feet before landing as much as possible.
Tadasana- meditative
Prasarita paddottasana
Parsvo tanasana
Uttanasana
Ardha halasana
Chair karnapidasana
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