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Thursday, June 24, 2010

Intermediate Class on June 23, 2010

It's backbend week at the Yoga Hut! Keeping space and length in the lumbar spine is high priority so focus on keeping the buttocks moving away from the lumbar spine, bringing the tailbone in, and lifting the chest by bringing the shoulderblades and dorsal spine into the body.

Virasana (invocation)
Supta Virasana: lengthen buttocks away from lumbar, descend thighs, pull arms into shoulders sockets and lift shoulderblades to open and lift chest
Adho Mukha Svanasana: move shoulderblades up toward hips and into back-body and take dorsal spine in to open chest
Chaturanga Dandasana: lift thighs up, lengthen buttocks away from lumbar. Circularize the skin of the upper arms in this manor: lift front of forarms up, biceps forward, triceps back toward elbows, back of elbows and forearms down to heels of hands, heels of hands forward to fingertips, top hands back from fingers to wrist
Urdhva Mukha Svanasana: first time from Chaturanga Dandasana without changing the direction of the circularization of skin of arms; second time (many times actually) with hands on blocks, toes tucked under, initiate arm action and maintain as you bring pubis and chest forward and up, move trapezius down and away from neck, shoulderblades into back-body to lift chest up more
Bhujangasana: same arm action as Chaturanga Dandasana, bring shoulderblades and dorsal spine in as you coil up into the pose
Bekasana: one leg at a time, come into Bhujangasana, keeping pubic bone and groins down, bend one knee and place palm (fingers facing backwards) on top of foot, press both palms down, bend both elbows to lift chest and press heel toward buttocks; second time, turn fingers to face forward as you pivot the webbing between thumb and index finger on the arch of foot; third time, both legs at once
Dhanurasana: keeping tailbone in and groins on floor, bend both knees and hold outer ankles. Press shins back to lift chest and knees, draw trapezius and shoulderblades down and away from neck and draw shoulderblades and dorsal spine into the back-body to open and lift the chest
Parsva Dhanurasana: maintain Dhanurasana actions as you push more with your left shin and roll onto your right side; trap right shoulder on floor and press shins into hands to increase the tailbone in and chest openning actions, turn chest and head away from floor to open chest more; keeping tailbone in and chest open, press the left shin even more to come back up to Dhanurasana; other side
Ustrasana: keeping pressure evenly distributed from knee to ankle on lower leg, press shins down and back to lift hamstrings up and bring tailbone in, press buttocks down with hands and lift side ribs up, roll upper arms back and bring shoulderblades and trapezius down and away from neck and shoulderblades into the back-body to lift chest, maintain these actions as you coil back and place hands on feet, press hands and shins down to lift trunk and chest up; to come up, press shins down, bring hands to buttocks and press hands and shins down to lift chest up
Adho Mukha Svanasana
Parsvottanasana: hands down, stepping from Adho Mukha Svanasana
Parsva Uttanasana: come into Uttanasana with the feet mats'-width apart, hold front of right ankle with left hand, pull trunk over right leg and turn trunk from left to right without shortening waist; change sides
Adho Mukha Virasana
Adho Mukha Vajrasana
Savasana w/bolster under knees and head supported

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