Sequence for Friday

This one is based on  Gabriella  Day One at the Ranch.  Devon will be leading us through these lovely forward bends.

Gabriella  Day one

Sukasana   Invocation
Utt
AMS
Walk back and forth between these poses working on leg action and spreading the heels
Tadasana
UH
Uttitha Hasta Padasana
Parsva Hasta Padasana
Trik
UP
Prasarita padottanasana
Sirsasana
(What if we  put in sarvangasana here?)
Paschimottansana
JS
Ardha Baddha Padma Paschimottansana
TMEP
MI, working with bent leg foot in close to mid line then moving it out slightly for the twist
Ubbaya Padangustasana
Krounchasana
Eka Pada sirsasana prep back on the floor
Eka Pada sirsasana  sitting up, let back round
Kurmasana
Yogi nidrasana
Bent leg savasana

Check out Devon's new webpage

Clearspringstudio.com

Friday Practices are Back on for a while PW Backbend sequence this week!

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

There is practice this week

Here's an ambitious sequence from Devon.  I imagine we'll cut out some of the forward bends at the end  if we run short on  time.

See ya'll at  4:30.

Jr.  I / III sequence: partial syllabi, emphasizing the BB parts.

dandasana –arms down and then urdhva hastasana

small twists, fwd hand pulls twist, back hand supports uprightness and UPward lift.

Upavistha konasana – arms down, then urdhva hastasana, then twists

 baddha konasana arms down

parsvakonasana as hip opener

[trikonasana to] ardha chandrasana

vira I

adho mukha svanasana

adho mukha vrksasana palms outward, palms forward

19.  adho mukha vrksasana with palms back as in mayurasana, but apart and at a distance of one and a half feet from the wall

20.  pincha mayurasana, palms downwards, then palms upward as far as possible

9.  salamba sirsasana II

salamba sirsasana I

10.  parivrttaikapada sirsasana

bhekasana (Jr. I)

Paryankasana, with block,  then full pose (Jr. I)

dwi pada viparita dandasana through chair, fingers interlocked behind head on floor or on support if necessary (Jr. I)

urdhva dhanurasana I through chair,, hands or feet on floor or on blocks if needed.  Push up fully (Jr. I);

from 2 bolsters, hands and feet on floor (Jr. II)

24.  urdhva dhanurasana I straight up from the ground

25.  dwi pada viparita dandasana without chair: 

         first time, with elbows supported against wall, and bent-legged feet on one-foot high support if props are available (e.g. viparita karani box, sb bench that does not skid)

         second time:  away from wall with feet on floor, bent knees

supta swastikasana (Jr.I)

padmasana practice

matsyasana (Jr. II)

adho mukha svanasana resting from backbends

adho mukha virasana for resting the back

[prep: upright semi-twisting janu sirsasana, bent knee way out]

3. parsva upavistha konasana (loy pl. 152)

5.  parivrtta janu sirsasana

6. parivrtta paschimottanasana

16.  ardha matsyendrasana I arm straight and gripping foot (Jr. I

2. ardha baddha Padma paschimottanasana  classical

8. marichyasana II (loy, pl. 145-147)

7.  akarna dhanurasana I and II ( loy, pl. 175)

22.  kurmasana II arms extended backwards; see loy pl 369-371

Halasana

Parsva Halasana (Jr. I)

Salamba sarvangasana

Sarvangasana II (Jr. I)

Ekapada sarvangasana

Parsvaikapada sarvangasana

12.  urdhva padmasana in sarvangasana insofar as possible (Sub: baddha kona)

13.   pindasana in sarvangasana (if Padma in sarvanga does not come in Int. Jr. III, then it should be learned for assessment at Int. Sen. I, or Int. Sr. II at the latest.) (Sub: virasana pinda in sarvanga)

14.  setu bandha sarvangasana coming up two feet to sarvangasana (Jr. I and III)

No morning class or practice today

Hi All,

Just a reminder that there's no morning class  today  (Yoga with Anne)  or  advanced Practice  because  the studio is  rented for an Acro Yoga  workshop.

We are on  for  next week.  We'll be  doing a backbending sequence  using  junior 1, 2, and  3  poses.

Sequence from  Devon  forthcoming.


Anne

Gabriella is coming to town!

Iyengar Yoga Workshop
With Senior Teacher
Gabriella Giubilaro
Of Florence, Italy
Wednesday, April 17, 2013
Austin Yoga Institute welcomes Gabriella again for a special one-day
workshop. Gabriella has a background in physics as well as in the
philosophy and practice of Hatha Yoga. In addition to studying regularly
with B.K.S. Iyengar, she has studied extensively with Dona Holleman.
Gabriella’s teaching reflects all of her studies (she even translated
Iyengar's Light on Patanjali's Yoga Sutras into Italian!)—be prepared for a
challenging, intelligent, well-rounded workshop.
Times: Wednesday, April 17 from 9:15 to 11:45 am, all levels*
Wednesday, April 17 from 5 to 7:30 pm, all levels*
Location: Clear Spring Studio, 605 A Copeland, off South First Street. Parking access
either from S. First or Copeland Street. Overflow parking behind shops just north of
Clear Spring on South First Street.
*Suitable for all levels of Iyengar Yoga students who have been studying the method for
at least 6 months.
Cost: Single class, $50. Both classes, $100, $90 if prepaid by April 1, 2013.
Reserve your spot in the workshop by sending your check to: (Please make checks to
Austin Yoga.)
Austin Yoga, 1608 Dexter Street, Austin, TX 78704. If you have questions, call Peggy
Kelley at (512) 440-1269 or 923-4643, or email at yogini102@gmail.com
Name:___________________________________Address:__________________________(zip)______
E-mail____________________________________Phone (day)_________________(eve)___________
I will attend the following classes_____________________________________________________

George is Coming to town

Also,  George is coming to  town   March  29-30.

Here's the info.  
Anne

A TWO-DAY IYENGAR WORKSHOP
WITH GEORGE PURVIS
Friday and Saturday, March 29 and 30, 2013
Austin Yoga Institute heartily welcomes George Purvis, Texas’s own Free Range
Yogi, to Austin. George's teaching draws from an exceptional personal practice as well
as his study with B.K.S. Iyengar in India. In demand for workshops all over the country,
his gentle manner and strong sense of humor encourage students of all ages and abilities
to achieve excellence and insight. George holds the highest Iyengar certification level in
Texas.
SCHEDULE Note: All classes are for all levels of student with experience of the Iyengar
method. If you have physical limitations or medical conditions, please ask Peggy or
Devon if attendance will be appropriate for you.
Another Note: you are strongly encouraged to attend both sessions; there is a wellthought-
out method and progression to the work, and your body and mind will benefit
from the immersion, even if it’s just two days.
Friday, March 29, 2013, 6:30 to 8:30 pm All Levels
Saturday, March 30, 2013, 9:30 am to 12:30 pm, and 2:30 to 5:30 pm
LOCATION
All classes will be at Clear Spring Studio, located at 605 A Copeland St., off South 1st
Street. Parking access either from S. First or Copeland Street. Overflow
parking behind shops just north of Clear Spring on South 1st St.
COST (Please make checks payable to Austin Yoga and mail to 1608 Dexter Streeet,
Austin, TX 78704. Specify which sessions you will attend)
Friday session: $40. Each Saturday session: $50; Entire workshop: $140. $130 if paid in
full by Monday, March 11, 2013.
CONTACT AND REGISTRATION
To register or for more information, contact Devon Dederich, phone 512-231-9644
OR Peggy Kelley, phone 512-923-4643.
- - - - - - - - - - - - - See reverse for registration form. - - - - - - - - - - - - - -
REGISTRATION FOR GEORGE PURVIS,
March 29 and 30, 2013 at Clear Spring Studio
NAME
______________________________________________________________________
ADDRESS_____________________________________________________________
PHONE:
(day)____________________________(eve)_________________________________
EMAIL________________________________________________________________
I AM COMING TO FRIDAY EVENING at 6:30pm_______
SAT. MORNING at 9:30am __________
SAT. AFTERNOON at 2:30pm________________
ENCLOSED IS A CHECK FOR ____________________________________
(We strongly encourage people to carpool to and from these workshops. If you
can, come with at least one friend in one car. It makes driving and parking
better.)
Please make checks out to Austin Yoga, and mail to Austin Yoga at
1608 Dexter Street, Austin, Texas 78704.