Hi All,
I'm happy to report that Advanced Practices are back on for a while. We don't have a conflict until May 17th when Devon and Theresa will be hosting a workshop and I'll be at a philosophy conference at TAMU. Then no conflicts until June 14 when Arun is in town. We'll have practice on June 21st.
Then we'll probably go on summer hiatus due to studio conflicts and summer travel. I'll post details about that.
So anyway, the good news is we are practicing together for a good long stretch of Fridays. Come this Friday and keep up all the good Gabriella intensity.
We'll do a backbend sequence from my last day at the Abbey in April.
Supta swastikasana
Prasarita padotanasana
Viparita karanii approach to padmasana/matseyasana
Bolster to wall, padmasana
Bolster
moves away from wall to allow legs in padmasana to drape over back side
of bolster, pelvis on bolster, thighs parallel to floor
Then slide off buttocks on floor, thighs supported on bolster
Then slide further so only knees supported by bolster
Then slide off completely into matseyasana
Use pindasana action to bring length to inner groins
Support chest if knees don't touch floor
AMS
Block for head
Parsvottanasana
AMS
Parsvottanasana
AMS
Jump forward feet together
Uttanasana
Jump back feet together, repeat
Sirsasana
Parivrrta eka pada sirsasana
AMV
AMVrk
Balance at wall
Pincha mayurasana prep
Chair faces away from wall
Forearms parallel reach to back legs hands down on floor, straighten legs buttocks up, use chairseat to move upper back in
Pincha mayurasana w/chair
Hands hold front chair legs and kick up to wall straight legs
Then bend legs, toes down wall to lengthen low back
Come into chair backwards (chest under backrest) coil upper back, lift middle buttocks
The slide off more
Then take arms under chairseat and grasp ankles
Sit
in chair facing away from wall, arms overhead hands to wall come up
from leg side into back arch, walk up wall or down to chair to increase
arch
Viparita dandasana
dropping onto chair seat from sirsasana
synchronize thoracic spine moving in and feet elongating forwards
take feet to outer front edges of chair seat & lift tailbone to come out
Vrichikasana
Dropping onto chair seat, hands grasp chair legs or holding block
Focus
on big toe mounds, activate searchlights in toe mounds to find chair
seat, lift tailbone any amount, try not to push forward through front
body
Take forehead forward lift shoulder blades and tailbone then look towards feet to come out
Ustrasana
Drop head to chairseat x3, push head down and lift chest
Kneel
in front of chair, pull chair into thighs and lift chest, inner thighs
forward outer thighs back (unless thighs puff forward, then take inner
groins back) arch back
Urdhva danurasana
Feet onto bricks at wall, keep knees in contact w/wall as long as possible
Viparita dandasana
Feet
on bricks, buttocks close to bricks, arms to right angles take head in,
form clasp, lift toes and press into heels, lift head and chest
UD
Hands onto blocks, see what freedom
Comes
Ustrasana/kapotasana prep
Knees to blocks at wall, arch back then take arms overhead, thighs maintain contact w/wall, let metatarsals speak to back
Then face away from wall (close) w/brick between heels, arch back and take crown of head to wall
Then away from wall, take arms overhead and walk down wall
Viparita dandasana
2 belts (root of thighs and shins)
Chatoosh
padasana, crowd wall w/toes & knees, then take clasp, use wall to
straighten legs, progressively walk elbows out, lifting tailbone and
keeping height in chest at each step
The belt lower thighs & ankles and pull the strap in hands to come into pose
Raja kapotasana
Shins
up wall, take toes up wall, let thighs lift off floor, eventually chest
lifts so much head rests on feet, feet come away from wall
Supported wide leg uttanasana over chair backrest, heels down and then up onto tip toes
Savasana
Calves on chairseat, bolster on abdomen, sanmuki mudra
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