Friday Feb 15 Practice sequence

Here's what's on the docket for  Friday.  This one is from  a 2005 PW workshop in Santa Fe.   Looking forward to the Abbeyites getting back and sharing this year's sequences  with us.

December 3, 2005 ~ Morning Session

• Supta Baddha Konasana ~ with support ~ two belts if you have two if not with one belt
• Sukasana ~ Let the intelligence of the mind settle into & become one with the heart. Work with out ego, contentment ~ analogy as if the core of your being was the string and your body the kite, extending out to all points
• PARI KRAMA!
• Dandasana ~ attention to ALL points of the knee
• Tadasana
• Baddha Hastasana
• Uttanasana ~ Hands to the outside of calf ~ move from inside out ~ resist with the knee ~ do not sleep in the back of the leg
• Padangusthasana
• Uttanasana ~ Outside in with the thigh ~ Inside out with the calf ~ resist with the knee ~ see how the hips and groins respond ~ feel stability ~ alignment in the shin and femur from these actions ~ shin/knee…in medium line of the leg
• Uttanasana ~ Feel weight in foot and distribution
• Padahastasana
• Uttanasana ~ Feet together ~ STABLE / SILENCE  / ADJUST
• Vrksasana ~ Big toe / Inner heel…mind stays there ~ same with bent leg press big toe / inner heel into the thigh
• Tadasasna 
• Utthita Trikonasana
• Key Balance / Stability Points
• Inner heel close to arch of front foot is the focus and center of back heel foot
• Utthita Parsvakonasana actions from first day…I missed this class!
• Ardha Chandrasana
• Bone of standing leg / Muscle of the top leg
• Turn hip to lift ?
• Know if top leg to high by mountain / valley. Know if the leg is too high there is a compactness a valley ~ experiment with this action
• Uttanasana
• Utthita Hasta Padangusthasana I
• 1^st ~
• With belt  ~ Leg parallel to floor
• 2^nd
• Holding outside of foot then grab inside of foot with other hand as raise leg
• Uttanasana
• Urdhva Prasarita Padasana ~ Hold ankles ~ outer upper thigh back
• Uttanasana
• Utthita Parsva Hasta Padangusthasana ~ RAJ’s homework to extend mid torso….
• Uttanasana
• Parsvottanasana ~ LIFT HEEL TO TURN THIGH ~ Take head down
• Uttanasana
• Urdhva Prasarita Ekapadasana @ wall
• Standing leg actions from Utthita Parsvakonasana actions from first day…missed this class!
• Do not sleep in thigh keep hips level
• Classical Urdhva Prasarita Ekapadasana
• Leg parallel then move side ribs down / crown of head down
• Right elbow close to left leg for stability
• Stability of left leg
• Balance hip / L&R leg
• Extend sit bone to heel right leg
• If flexible ~ tailbone in to lift front hip off thigh
• Adho Mukha Svanasana with feet at the wall ~ work ARMS!
• Supta Padangusthasana 1 & 2 **PW said we did not do these asanas as out of time**
• Vasisthasana @ wall x 3
• Anatasana instead if can not do this asana
• First time ~ Actions turning to side and lifting thigh (not top leg)
• Second time Eka Pada ~ with or without belt
• Uttanasana
• Vismamitrasana x 2 on mat and at wall with leg extended into wall
• Close space between ribs and thigh
• Head and Shoulders back
• Utthita Parsvakonasana actions from first day…??
• Inner Back Groin up
• Crawl ribs to feet
• Bhujapidasana to get similar actions
• Same actions at wall
• Baddha Konasana
• Sirsasana
• Eka Pada Sirsasana
• Sarvangasana
• Setu Bandha Sarvangasana
• Savasana ~ hip towards each other to sink the abdomen

Thanks to all who came out to support Laurie

The workshop was a blast. You'll be seeing lots of nuggets of her insights into how to work  more deeply, from the cave,  in classes. 

Laurie Blakeney Workshop Next weekend

IYENGAR YOGA WORKSHOP AND TEACHER TRAINING

WITH LAURIE BLAKENEY

CLEAR SPRING STUDIO

FEBRUARY 8-10, 2013

Laurie Blakeney, director of the Ann Arbor School of Yoga, has an Advanced Level Teaching Certificate granted to her by B.K.S. Iyengar. She began her Iyengar yoga studies in 1971, and has studied annually in Pune India at the Iyengar Institute since 1983.  She has a BA in comparative religions, and a not so long ago career as a piano tuner/technician.  Laurie has served our national Iyengar Yoga community by being on the IYNAUS Board, chair of the Certification Committee, Curriculum co-chair of 4 national conventions among other committee service.  She currently is the Board President of the IYAMW, and served as Conference Chair for From the Heartland Regional Conference in Chicago, Sept. 2011. She brings to her class a uniquely personal and direct style of teaching, challenging students while helping them to enjoy exploring their potential. She loves to include artistic and philosophical considerations while staying true to the precision we know to be a cornerstone of the Iyengar method.  We welcome Laurie once again to Austin for a full weekend of classes.

Schedule

Friday Feb. 8, 6-8:30pm  All Levels                                               $50 /$45 for IYASCUS members
Saturday, Feb. 9, 9:30-noon, All Levels                              $50 /$45 for IYASCUS members

Saturday, Feb. 9, 2:30-5:00pm, All Levels                           $50 /$45 for IYASCUS members

Sunday, Feb. 10, 9:30-noon, All Levels                               $50 /$45 for IYASCUS members

Important Notes

For teachers:  Learn about teaching from a master teacher!  All classes will be helpful in aiding understanding of sequencing and approaches to poses, and in introducing simple ways of helping students with problems in the context of a regular, mixed level class.  Come learn how to make complex poses simple, and how to work with Yoga’s philosophical principles in the context of asana.

Members of our regional Iyengar Yoga Association (http://www.IYASCUS.org) receive a 10% discount.

Location and Parking:    Please carpool where possible

Clear Spring Studio, 605 A Copeland St., 78704.  From S. First St., turn onto Copeland St. directly opposite the bleachers for the Austin School for the Deaf.  Park only in the interior parking lot in front of the studio proper.  Arrive early and        please make an effort to carpool. We expect more students than our lot can handle, so be prepared. 

Information and Enrollment

Contact Devon Dederich or Anne Schultz for more information and enrollment.  For Devon: 

email  yoga@clearspringstudio.com or phone 512.448.0086 For Anne:  email  Anne_Marie_Schultz@baylor.edu, or phone 512.468.2808. Make checks out to Clear Spring Studio, and include contact information and what classes you will attend to 605 A Copeland St., Austin, TX  78704. Credit cards accepted as well. Contact Devon about the details of credit card payment.

Here's the Friday Sequence

Hi All,
There is  advanced practice this Friday at 4:30.

We are doing the Sunday PW sequence from Dallas 2012.

Sunday Nov. 18, am

All poses repeated.

Adho mukha svana for the spine: wide legs ad long stance

Uttanasana wide legs UM and AM

Eka pada adho mukha svana, repeated

Padangusthasana

Padahastasana

Uttanasana full pose, feet together. UM and AM

Urdhva prasarita ekapadasana , first stage where R hand catches the R ankle repeat

p. navasana 1 min.

a. nava 1 min.

ubhaya to p. nava, pumping legs, then arms

amvrks, r leg, l leg, both legs

sirsa

ekapada sirsa

danda to janu sirsa,

parivrtta janu sirsa, three times

Marichyasana III All by stages

a. matsyendra I

a. matsyendra II (substitute: bharad. II or abppaschimott)

krounchasana

paschimottana for rest

purvottanasana bent legs

sarvangasana

variations

setu bandha variation of your choice

savasana

there is practice tomorrow at 4:30

taking a small break from PW  because I didnt' have time to edit the sequence.

here's  Randy's  Eka Pada Raja kapotasana sequence  with  a few additions at the beginning.

(big three)

virasana  Parvatasna  in virasana

paryankasana block,  two blocks on shoulder blades,   grab  mat full pose

AMS

supta virta

AMS

AMVrk
Pincha Mayur
SP I, II, IV

AMS

Arhda JP
Jathara Parivartanasana
Tadasana
Utt Hasta Padangust (I, II, Parivrtta)
Utt Trik Ardha chandrasana
Parivrtta Trik p Ardha Chandrasana
Utt Hasta Padangust (I, II, Parivrtta)
Sirsasana with variations
Uttanasana
AMS
M3 turn abdomen, pull straight leg big toe to come forward to close gap
Pasasana
Parsva Bakasana
Eka Pada Koundinyasana
DPVD chair reach for back legs/then bend arms as in Sirs and walk up front
chair legs
UD 6X at wall UD 6X at wall w/high blocks for hands, take heels up, walk in,
then reach hands to floor keep lift take heels down
Eka Pada Rajakapotasana variations shin on the wall, support as needed under
hips
Hanumanasana
Niralamba Karnapidasana
Savasana

Practice Sequence notes

Here's what we'll work on tomorrow at  4:30.

Saturday Morning.

AMS  regular  work legs  with inner and outer calf action and inner and outer thigh action.

AMS  short stance  then lift buttocks up high, bend the knees  take ribs back to thighs in sections from  bottom to the top.  Then straighten legs.  All that work is to bring the  T sping  in.

Parvatasana in virasana

Supta vira with support thighs  belted.

Parvatasana in virasana

Paryankansana with brick and belt on occiput.

AMS

Paryankasana  full pose.  

AMS

Sirsasana,  Parsva.

AMVrk,  1 leg, other leg, both legs, work on balancing work with hands on blocks then hands up on two blocks,   “lightness will come.”

PM.

I’m not sure where we did UMS and Ustrasana  I think here though.  UMS, block between feet  drag feet forward,  block between knees  turn knees from the inside out.

UStrasana   work in the hands on  hip stage to really get rib kidney band movement you lose some of that  once hands touch. 

UMS  turn toes under knees on floor wiggle forward  to bring chest way forward.

Various  stages of  UD

1.     on chair,  really did dwi pada first, then stretched arms out to floor.

2.      Bend legs feet on floor, come up enough to push up,  come up on arm side down on leg side. Beginner version is to take hands on blocks or  higher up the wall, 

3.     two bolsters (or  bolster and two blankets,  hands on blocks at  wall).

4.     One bolster (hands at wall)

5.     Coming up from sitting in a chair hands on wall behind

6.     Ud on floor,   worked on walking  in

7.     Feet at wall keeping knees at wall on the way up. 

8.      UD  senior 1 version  keeping heels  down.

Dropping back to wall or  floor if possible and coming  up.

Kapotasana arching back,  then dropping back when chest is parallel   keys to Kapotasana,   strong legs  open front thighs, mobility in rib cage, opening in the armpits (in that I have none of these to a significant degree it is not surprising the pose  is so  hard)

We worked on this a while and watched various ways of helping mostly involving helping  keep legs forward,  holding onto ropes at wall  and pelvis at wall,   belting ankles.  Once you have the toes  ‘ just’  walk up the feet.

AMS at ropes if  back pain

Prasarita paddottanasana. 

The to parsvo  to paddottasanan to parsvo working with slow motion a couple times. 

Wide stance Utt with blanket roll (roll doesn’t feel good  to all  people) 

Sbk with support under  out hips,  bringing sacrum out 

Ardha  Halasana,

Sarvangasana,

Halasana

Pashcimo

Savasana

Friday Advanced Practice sequence

This one is based on PW  day one, dallas  2012.  Fun times.

Just the sequence for PW  Jan 11 in advanced practice.

Patricia Walden Dallas, TX Nov. 16,

Tadasana

Adho Mukha Svanasana -

Paryankasana on block, hands to wall

Urdhva hastasana -

Urdhva Baddhanguliyasana

Urdhva namaskarasana

Gomukasana - take bottom arm first then top arm. (Geeta in CA convention) Compare with taking the top arm in first.

Paschima Namaskarasana
Garudasana arms in Tadasana - spread the pecs

Utkatasana - arms in utthita hastasana, spread the arms, expand the chest, outer shoulder blades in, then arms up

Garudasana legs - several times,

Parsvottanasana - full pose (hands in Paschima Namaskarasana) press the five fingers of the back heel down.

Virabhadrasana I - arms out,

Virabhadrasana III -
Did ardha uttanasana with hands on wall to charge the arms. Roll the forearms in, upper arms out as in Adho Mukha Svanasana. Shoulder blades deepen into back without dropping hands.

Utkatasana - for the pelvic belly - do not sag there when doing Virabhadrasana III.

.
Virabhadrasana III again

Parsvottansana, into Vira I, then Trikonasana.

Vira  I 

AC 

•    
Parivrtta ardha chandrasana –

•     

•    AC  compare bottom arm action

•    
Utthita Hasta Padangusthasana - did in 2 parts, hold aerial bent leg foot, straighten leg holding toe, then both hands holding foot.

•    
Supta Padangusthasana - did in 2 parts, holding big toe, then holding with both hands. Keep the outer shoulder/shoulder blade down on floor

•    
Adho Mukha vrksasana - 1x only one on each side - alternate one leg kicking up.

•     

Sirsasana - parsva


Parivritaikapada
•


Parsva bhakasana - catch armpit to outer knee, bring tailbone in line with head,


 
Eka pada kundynasana - 1x from floor, 2x from sirsasana II, lift head first –

Ardha matsyendrasana -did in stages, keep the front shin perpendicular
• hook the elbow, front hand to collar bones - lift the sternum
• take the front toe, stretch the arms out
• take the clasp, (forearms rolls in - upper

arm rolls out) lift the sternum as the hands pull 
down to straighten the arms. Use belt around thigh if not clasping.


Supta baddha konasana - lie flat on floor (for sacrum) with u-shaped blanket over ankles and under shins - open the chest 


Chatush

Sarvangasana

Savasana.