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Tuesday, July 27, 2010

Philosophy Discussion Group Taking a Break

The philosophy discussion group will not meet again until September 5, 2010.  We will then resume our Sunday evening meetings from 6-6:20 pm prior to the Iyengar class.

Please spread the word!

Mixed Level on Sunday, July 25, 2010

Tonight we are focusing on twists! One of the challenges of twisting poses is keeping the extension of the trunk so we focused on using the legs and arms to create the desired effects in the torso: rotation with extension.

Vajrasana with ankles belted and blanket behind knees
Virasana I and II, outer ankles in
Virasana forward
Adho Mukha Svanasana, heels at wall
Adho Mukha Svanasana, heels on corner of blocks at wall, lift soles of feet off floor, pull thighs up into the hip crease to make it more of a crease, press hands down and forward to extend the shoulders and trunk
Uttanasana, concave spine, block behind calf at wall, pull thighs up into the hip crease, pull the floor toward you to move the shoulderblades back toward the hips and the sternum forward
Supta Padangusthasana I, II, and IV, pull front thigh and outer thigh up into the hip crease, pull the upper arms down into the floor to broaden the chest and move shoulderblades up and into the back-body to lift the sternum
Utthita Hasta Padangusthasana, pull front thigh into the hip crease, plug upper arms into the shoulder-socket and draw the shoulderblades down and into the back-body to open the chest
Parsva Utthita Hasta Padangusthasana, pull front thigh and outer thigh up into the hip crease, pull upper arm back into the shoulder-socket and move shoulderblades down and into the back-body to open the chest
Parsvottanasana, concave spine, heel at the wall, pull front thigh and outer thigh up into the hip crease, pull the floor toward you to move the upperarms and shoulder-blades toward the waist and move the shoulderblades down into the back-body to open chest
Utthita Trikonasana, heel at the wall, pull outer thigh up into the hip crease, pull upper arms into the shoulder-sockets, press hand down on floor or block and extend thru opposite arm to broaden the chest, take shoulderblades into the back-body to open chest
Parivrtta Trikonasana, heel at the wall, pull front thigh and outer thigh up into the hip crease, pull upper arms into the shoulder-sockets, press hand down on floor or block and extend thru opposite arm to broaden the chest, take shoulderblades into the back-body to open chest
Adho Mukha Svanasana
Marichyasana III, pull from outer knee of bent leg down and into the hip crease, press upper arm into outer thigh and roll opposite shoulder back to turn the trunk
Salamba Sarvangasana I
Eka Pada Sarvangasana
Parsvaika Pada Sarvangasnaa
Parsva Halasana

Restorative Class on Monday, July 26, 2010

This sequence is adapted from a John Schumacher class that you can purchase from  Check it out!

Adho Mukha Virasana (5 min)
Adho Mukha Svanasana, head supported (2 min)
Uttanasana, head supported (2 min)
Sirsasana  (5 min) or Prasarita Padottanasana, head supported
Chair Sarvangasana (7 min)
Supta Baddha Konasana, on at least two blankets, thighs supported (10 min)
Supta Swastikasana, on at least two blankets, legs belted (5 min per side)
Savasana, (10 min) heels into a bolster at the wall, head on a folded blanket

Maitri Karuna Mudita Upeksanam

Sunday's discussion group was focused around the idea of how we react to those around us in a way that brings peace of mind.  Patanjali's 33rd Sutra of the 1st pada (chapter) spells out 4 strategies:

I.33 maitri karuna mudita upeksanam sukha dukha punya apunya visayanam bhavanatah cittaprasadanam

Through cultivation of friendliness, compassion, joy and indifference to pleasure and pain, virtue and vice respectively, the consciousness becomes favourably disposed, serene and benevolent

compassion, mercy
gladness, joy
to be indifferent and apathetic, to look at things without interest
regarding an object, concerning a thing
conception, remembrance, infusion, recollection, thoughtfulness
graceful diffusion of the consciousness, favourable disposition

“This sutra asks us to rejoice with the happy, to be compassionate to the sorrowful, friendly to the virtuous, and indifferent to those who continue to live in vice despite attempts to change them....This approach to life keeps the mind on the [practitioner] serene and pure.” ~BKS Iyengar,  Light on the Yoga Sutras of Patanjali.
  • Rejoice with the Happy - How do I act when others are happy? Do I celebrate their happiness? Do I feel jealous? 
  • Be Compassionate to the Sorrowful - How do I respond to others sadness? Do I empathize? Pass judgment? Do I try to become the center of attention?
  • Be Friendly to the Virtuous - How do I feel about other that are honorable and ethical? Do I feel positively to them? or somehow feel like I don't measure up? Do you ever feel that others are "too nice" or "too good"?
  • Be Indifferent to the Unethical - Do I get emotionally attached to the faults of others? Do I judge them and drag myself into their drama?  Can I let go of my desire to feel superior? 

Thursday, July 22, 2010

*33* Birthday Backbends! Intermediate Class on July 21, 2010

Backbends are FUN! and we did a LOT of them yesterday. Remember to keep your tailbone in, your trunk long, and your chest open. Work on keeping the buttock-hamstring connection strong and the shoulder-neck clarity clear!

Adho Mukha Virasana

Adho Mukha Svanasana

step to Parsvottanasana, walk hands forward, turn to Prasarita Padottanasana (head down), turn to other side of Parsvottanasana with hands forward

Adho Mukha Vrksasana - kick up 10 times per side

"Surya Namaskar"-style jumpings (include Tadasana, Uttanasana, Adho Mukha Svanasana, Chaturanga Dandasana, and Urdhva Mukha Svanasana x6) with feet leaving floor every time!

Shoulder work in Tadasana - Urdhva Hastasana, Urdhva Baddhanguliasana, Gomukhasana arms, Paschima Baddhanguliasana, Paschima Baddha Hastasana, Paschima Namaskarasana

Salabhasana (x3)

Salabhasana II (better look it up in Light on Yoga if you aren't familiar with this version) (x3) - tailbone in!, marry the bottom buttock to the hamstring and the hamstring to the buttock

Dhanurasana (x3)

Ustrasana (x3) - reach back through inner thighs, ankles, big toes

Dhanurasana (x3 - again, I know; it's not a typo)

Dwi Pada Viparita Dandasana on a chair
  1. Hands under chair holding back bar, legs straight
  2. Arms in Urdhva Hastasana, legs straight
  3. Walk hands to front legs of chair, legs bent - outer elbows in, plug arms into shoulder sockets, move shoulderblades toward waist and into the back-body
Urdhva Dhanurasana - on 2 bolsters, or hands on blocks, or from the floor, whatever you need! (x6)

Dwi Pada Viparita Dandasana - elbows at the wall, legs bent (x3) (or repeat Urdhva Dhanurasana x3)

Adho Mukha Virasana
Adho Mukha Svanasana
Adho Mukha Virasana
Parsva Adho Mukha Virasana
Prone Savasana

Wednesday, July 21, 2010

Beginner Class on Monday, July 19, 2010

The focus of this class is "concave spine" by taking the upper arms back and the shoulderblades away from the neck and in towards the back-body.

Swastikasana - bring hands into Hasta Vakrasana (arms like a cactus - Hasta means arms and Vakra means crooked or bent) and tip fingers back and move the shoulderblades into the back-body to open the chest. Keep the shoulderblades cutting into the back-body as you join your hands in Namaskarasana.

Dandasana - Press thighs and hands down to lengthen up through the sides of the trunk. Roll the outer upper arms back to bring the shoulderblades into the back-body to open the chest.

Padangustha Dandasana - holding a belt around your feet, press the thighs down to lift the trunk up and pull the upper arms back into the shoulder-socket to bring the shoulderblades and dorsal spine into the back-body to open the chest.

Adho Mukha Virasana - press the hands down and lift the undersides of the arms up, keeping the arms lifting away from the floor move the shoulderblades and dorsal spine down, into the back-body, and forward to open the chest

Adho Mukha Svanasana - charge hands down and forward as you pull the roots of the thighs back to lengthen the trunk, keeping the arms lifted, bring the shoulderblades into the back-body

Uttanasana - concave spine - press feet down to lift thighs up, press thighs back to lengthen trunk forward, pull hands as if to pull the floor toward you to move shoulderblades toward the waist and to take the chest forward

Padangusthasana - concave spine - press feet down to lift thighs up, press thighs back to lengthen trunk forward; pull on big toes or belt to plug upper arms into the shoulder-sockets and take shoulderblades deeply into the back-body to open chest

Prasarita Padottanasana - concave spine - same actions as concave spine Uttanasana

Parsvottanasana - concave spine - same actions as concave spine Uttanasana

Adho Mukha Svanasana - feet at wall - 1st time: press heels back and into wall to take thighs back; 2nd time: partnes hold blocks against the backs of the hamstrings just below the buttock bones, press your hamstrings into the blocks to take the thighs back to lengthen the trunk; 3rd time: same as the 1st time but working as if you were still pressing into the blocks.

Chaturanga Dandasana - feet at wall - press heels into the wall and lift hamstrings up toward ceiling, move buttocks away from the lumbar spine and bring tailbone deeply in between legs, press hands down and roll outer upper arms up toward ceiling, cut shoulderblades into the back-body, keeping all of these actions, press hands and feet down to lift trunk off of the floor.

Bhujangasana - roll thighs in, manually adjust pubic bone forward and move tailbone in, join legs.  Press feet, tailbone, and hands down as you roll outer upper arms back and cut shoulderblades and dorsal spine into the back-body. Press hands down and forward to lift chest, pull floor toward you as you did in Prasarita Padottanasana to move chest forward.

Urdhva Mukha Svanasana - 1st time: toes tucked under as in Chaturanga Dandasana and hands on blocks, press thighs up, press tailbone down and forward, as you press the hands down to lift the trunk, roll the outer upper arms back and cut the shoulderblades and dorsal spine into the back-body. 2nd time: toes pointed.  (What do these different foot positions offer? Practice and see!)

Ustrasana - knees hips'-width apart at wall - 1st time: press shins down and back to bring hamstring forward and up and tailbone down and in. Move the buttocks away from the lumbar as you walk your bottom front ribs up the wall.  Keeping the ribs at the wall roll the outer upper arms back and cut the shoulderblades and dorsal spine into the back-body. 2nd time: same as 1st time, then coil chest back, keeping it well-lifted and pubic bone at the wall, press hands down on heels or bolster and open chest furthur.

Parsva Uttanasana

Adho Mukha Svanasana

Adho Mukha Virasana

Adho Mukha Vajrasana

Salamba Sarvangasana - press outer upper arms down and lift the shoulderblades up and into the back-body to lift and open the trunk and chest. Move buttocks up and away from the lumbar spine and stretch up through your inner heels.


Monday, July 19, 2010

The 5 Qualitatvie Types of Consciousness

At any given moment the intelligence can have one of the following qualities: dull, distracted, agitated, attentive, or restrained.  One of the ways to develop introspection is to notice when the consciousness is not in a state of yoga, or oneness. By noticing how you feel you can begin to determine what triggers the state you are in and work toward eliminating the causes of the fluctuations of the mind.

Mudha - silly, stupid, ignorant, dullness, a foolish or dull state
Ksipta - neglected or distracted, a mental force which is scattered, a state of disarray or neglect
Viksipta - agitated or scattered, neither marshalled nor controlled
Ekagra - one-pointed or closely attentive
Niruddha - restrained or controlled

  • When have I felt each of these qualitative states of mind?
  • Is there a common occurrence that disrupts my peace of mind?
  • What do I do when I notice that I am feeling dull? distracted? agitated?
  • How do I begin to shift the quality of my intelligence toward restraint?

Mixed Level on Sunday, July 18, 2010

It's backbend week once again at the Yoga Hut!

Adho Mukha Virasana - press hands down and lift arms away from floor and bring dorsal spine and shoulderblades down and into the back-body
Adho Mukha Svanasana - press hands down and thighs back to lengthen trunk
Uttanasana - concave spine first, keeping the entire front body lengthening away from the thighs, take the trunk and head down
Adho Mukha Svanasana - hands at the wall, press the hands down and forward and pull the thighs up and back to lengthen the trunk, stretch the armpits open
Adho Mukha Vrksasana - 1st time - Ardha, walking up the wall.  Press hands down and lift thighs up to lengthen trunk just as in Adho Mukha Svanasana, take shoulders and chest toward the wall to open the shoulders and chest. 2nd time - classic asana kicking up, lift head and look at feet to open chest and shoulders furthur, keeping chest lifted, release head down
Pinca Mayurasana - preparation - press forearms down and forward to lift shoulders up, walk feet in (like Adho Mukha Svanasana) keeping shoulders over elbows by pressing forearms down to lift shoulders and shoulderblades up, keep hips high bringing them over the shoulders
Sirsasana - press forearms down to lift up shoulders and side chest, stretch up through buttocks and thighs to lift trunk up
Supta Virasana - lengthen buttocks and thighs forward to lengthen lumbar spine, lengthen trunk and arms toward the head side, press upper arm bones down to open chest
Paryankasana - from Virasana, come back onto elbow, press elbows down to lift chest up, walk elbows in (toward feet) and continue to press elbows down to lift trunk, bring crown of head to floor, extend arms in Baddha Hastasana over head, press buttock bones down, press elbows down and lift shoulderblades to open the chest
Bhekasana - 1st time - Ardha (no spin of hand), keep one hand in Chaturanga Dandasana position, bring tailbone in as you press your heel to your buttock, bending your elbow, press both hands down to lift the chest. 2nd time - Ardha, spin fingers forward. 3rd time - both legs, no turn of hands. 3rd time - both legs, turn fingers forward
Bhujangasana - push hands down and forward for lift of chest, pull hands down and back to move dorsal spine in, alternate pushing and pulling to maximize lift and openning of the chest (ratchet yourself up)
Dhanurasana - tailbone in!, press shins back and lift knees up to lift chest, move dorsal spine in
Adho Mukha Svanasana  - lengthen trunk
Adho Mukha Virasana - lengthen trunk
Adho Mukha Vajrasana -  knees together, lengthen trunk
Salamba Sarvangasana near wall - press elbows down (as in Paryankasana) to lift and open chest, lift buttocks up, tailbone in and stretch up through legs
Setu Bandha Sarvangasana dropping to wall or floor from Sarvangasana - press elbows down to open chest, keep tailbone in as you bend your knees, bringing your heels to your buttocks, keeping tailbone in stretch knees up to ceiling to open front hips and groins, keeping elbows pressing down and chest lifted and tailbone in, curl back and bring your feet to the wall or floor

Thursday, July 15, 2010

Intermediate Class on Wednesday, July 14, 2010

Twists, galore!

Vajrasana with belt around ankles and blanket behind knees
Adho Mukha Virasana
Adho Mukha Svanasana
Baddha Hasta Uttanasana
Supta Padangusthasana I, III, and IV - press thighs from front thigh to back thigh; in Supta IV, resist outer knee of lifted leg back into the hip-socket
Jathara Parivartanasana, legs bent - plug from outer knee of top leg into outer hip-socket to rotate pelvis toward the ceiling
Parivrtta Parsvakonasana - from a lunge position
Adho Mukha Virasana
Parsva Janu Sirsasana
Marichyasana III
Salamba Sarvangasana
Parsva Halasana - plug from outer knee of trailing leg into outer hip-socket to rotate the pelvis forward

Beginner Class on Monday, July 12, 2010

On Monday, we focused on hip flexion!

Here's the sequence:

Swastikasana - balance the pelvis by coming to the center of the buttock bones; feel the length and lift of both the front of the pelvis and the lumbar spine
Adho Mukha Virasana - press hands down and forward to maintain contact of hips to heels
Ardha Uttanasana with hands at the wall - press heels down to lift thighs up, press root of thigh back and hands forward into wall to lengthen trunk
Tadasana - press heels down to lift thighs up and move root of thigh back; lift the front of the pelvis up maintaining the thighs back
Urdhva Hastasana in Tadasana - keep thighs lifted and root of thigh back as you raise your arms; lift the front of the pelvis up maintaining the thighs back
Utkatasana - keep weight in heels, descend thighs and lift front of pelvis up so there is length on both front- and back-bodies
Utthita Hasta Padangusthasana preparation - standing near a wall for balance, bend the right knee and hold the big toe, lift left thigh up, move root of left thigh back, and pressing the right foot down into your clasp, lower the left buttock bone toward the floor, maintaining the lift of the left thigh and root of left thigh back.  Keep outer left hip in toward the mid-line of the body. (perform other side)
Virabhadrasana I - keeping outer right hip in toward the mid-line of the body, press heels down to lift front of pelvis up to lengthen the trunk up
Prasarita Padottanasana - concave phase only; maintain lift of thighs and root of thighs moving back as you lengthen the trunk (including the pubic bone) forward
Adho Mukha Svanasana
Malasana  - heels on blanket roll, press heels down, release thighs down, lift trunk up
Marichyasana I - both hands holding foot, press root of thigh and foot down to lift and lengthen trunk forward
Paschimottanasana - press roots of thighs down
Adho Mukha Virasana

Sunday, July 11, 2010

Mixed Level on Sunday July 11, 2010

I'm so excited to be back in town to teach awesome yoga students! I am so grateful for you.  Today's class focuses on "eka pada" actions in standing poses and forward bends; specifically, keeping the depth of the groins by rolling your thighs in and "pinning" the outer thighs in as you draw the tailbone in.

Here's what we did:


Adho Mukha Virasana

Adho Mukha Svanasana



Urdhva Baddhanguliasasa in Tadasana

Utthita Hasta Padangusthasana - 1. bent knee only: keep standing thigh lifted and pulling to midline, keep standing-thigh back, press inner edge of bent-leg foot down to move buttock bone and groin down, "pin" hips in to lift trunk, pull arms into shoulder sockets to open chest. 2. Classic pose

Urdhva Prasarita Ekapadasana - concave phase only, keep standing-leg thigh lifted and drawn back and to mid-line as you lift opposite leg; move slowly so you can "catch" when you lose the correct action of standing leg

Virabhadrasana I - keep "front-leg" hip "pinned" to mid-line as you enter the pose

Virabhadrasana III - keep "front-leg" hip pinned to mid-line in all phases of entering the pose

Parivrtta Trikonasana - keep"front-leg" hip pinned to mid-line as you bring the tailbone, spine, and head all in one central line, lift both thighs and pin both outer-thighs in to project your trunk forward

Urdhva Prasarita Ekapadasana - 1. head and trunk down, hands on floor. 2. From Adho Mukha Svanasana, place lifted-leg's toes on wall, pin hips in, and rotate lifted-leg thigh in

Triang Mukhaikapada Paschimottanasana

Paschimottanasana - feet apart

Uttanasana - feet apart

Setu Bandha Sarvangasana - sacrum on block


Learning the Sanskrit Names of Poses

If you have ever struggled with learning the Sanskrit names of the poses we do in class, knowing some basic root words might help you get started.

Body Parts:
  • Anga - limb
  • Angustha - big toe
  • Bhuja - shoulder
  • Hasta - arm or hand
  • Janu - knee
  • Karna - ear 
  • Mukha - face
  • Pada - leg or foot
  • Sirsa - head

  • Ardha - half
  • Eka - one
  • Dwi - two
  • Tri - three
  • Chatur - four

  • Urdhva - upward
  • Adho - downward
  • Purvo - eastward or anterior
  • Paschi - westward or posterior
  • Prasarita - spreading or extending
  • Uttana - intense [stretch]
  • Sarva - all 
  • Supta - supine
  • Parivrtta - revolved
  • Parsva - side
  • Baddha - bound
  • Upavistha - seated
Common Yoga Nouns:
  • Asana - pose
  • Svan - dog
  • Chandra - moon
  • Dhanura - bow
  • Garuda - eagle
  • Go - cow
  • Nava - boat
  • Tada - mountain
  • Vira - hero
  • Virabhadra - Warrior
  • Vrk - tree

Wednesday, July 7, 2010

Cooling Summer Class with Patricia Walden on 7/6/10

On the only night I had off on the whole concert band tour, Patricia Walden taught a 2.5 hour class in the same town I was in! Yay for yoga and serendipity! The class was located at St. Mary's Orthodox Church in Cambridge, MA, and I had the pleasure of attending. The room was nice and big, but pretty warm. Patricia didn't want the air conditioning on during the pranayama and supine poses, but it was (thankfully) turned on just after those poses were completed.

The focus of the practice was cooling (it was probably 95 degrees in Boston yesterday) forward bends.  She made a point that during hot summer weather we should avoid practicing strenuous standing poses and backbends unless we get up early enough to avoid the heat.  She also made sure we understood how to approach poses differently when the focus is to cool and calm the mind and body; that is, to work from the skin rather than the musculo-skeletal system.

So here's what we did (any omissions or lack of clarity is entirely due to my memory and experience of the class):

Swastikasana - We were instructed to observe the state of our consciousness.  Was it ksipta (scattered), mudha (dull), viksipta (agitated or distracted), ekagra (one-pointed), or niruddha (restrained)?  If it was scattered, dull, or agitated, which of the kleshas were involved? Attachment? Aversion? Fear? Egoism?

Sithali Pranayama in Supta Swastikasana with arms in Urdhva Baddha Hastasana, Supta Baddha Konasana (holding ankles if possible), and Dwi Pada Pavanmuktasana - roll the tongue into a tube or straw (if unable to roll the tongue, make an "oooh" shape with the lips as if drinking thru a straw), inhale thru the mouth with the tongue rolled, close the mouth, and exhale ujjayi exhalations (if unfamiliar with ujjayi, then exhale normally thru the nose).  On the inhalations, allow the ribs to broaden from the mid-line. Exhale with awareness first on the lower abdomen, allow the exhalation to be like a cooling wash for the abdomen.  Gradually move the focus of the exhalations up the trunk, from lower abdomen to middle abdomen, to lower ribs, to mid-ribs, to upper ribs allowing each area to be cooled by the exhalations.

Adho Mukha Virasana with forearms supported on blankets or a bolster- roll skin of thighs so the back of the thigh turns from inside out, broadening away from the mid-line. Allow the feet to sickle so the groins soften.

Prasarita Padottanasana - begin with concave spine, palms flat, move the skin of the back of the leg up toward the buttock and the skin of the buttock forward toward the kidney as you descend the head at the same rate as the rest of the trunk to the floor or support.

Keeping head down and transitioning with grace, pivot to Parsvottanasana to the right.  Lift bottom ribs up, broaden them, and then re-extend forward, head down

Gracefully transition back thru Prasarita Padottanasana to Parsvottanasana to the left and finally return to Prasarita Padottanasana. Hold the outer ankles with the head resting on the floor or support.

Uttanasana, feet wider than hips width apart - come to concave spine first and lengthen the trunk forward, then take trunk and head down. Manually adjust the flesh and skin of the thighs, turning the backs of the legs from inside-out. Move the skin of the buttock and back-body toward the head and the flesh of the back-body toward the waist.

Paschimottanasana, feet apart - same movement of the skin and flesh of the back-body as above. Patricia said this many times in many forward extending poses: find on your front body where you are not extending, circle it with your mind, move there (one inch forward), and then it is tapas that holds it there.

Baddha Konasana - roll flesh of inner thigh and inner calf away from each other. Hold the thigh flesh just above the inner knee, broaden the knees away from each other and roll the thighs back with the hands there.

Janu Sirsasana - bend the right knee into Janu Sirsasana, extend the trunk 90 degrees to the right, over the right knee and feel the even extension of the trunk, incrementally move the trunk counter-clockwise (toward the left leg), continue to observe and correct the evenness of the extension of the trunk, until you are outside the left leg in Parsva Janu Sirsasana. (do other side.)

Parivrtta Janu Sirsasana - The most important action in this pose is to keep the lift of the pubis as in Utthita Parsvakonasana. We usually come into this pose from akasha (space), but today from the earth.  Extend forward over the right knee as in Janu Sirsasana (above) and walk hands and trunk toward left leg. Marry the side waist and ribs to the inner thigh as "lover and beloved." Hold foot with hands and extend side ribs evenly.  (She threatened to get out weights and put them on the ribs that were sticking up in the air, but she didn't actually do it to anybody.)

Paschimottanasana - Roll backs of legs from inside-out with the hands. Feel the effect of the other forward extensions on this Paschimottanasana.  Make the skin of the top thigh thin by pressing the knees down.

Supta Padangusthasana I - keep the thighs like Paschimottanasana (especially the leg on the floor)

Triang Mukhaikapada Paschimottanasana - Patricia announced that even though we weren't going to do this, it would be a good practice to do the same 90 degrees to the side extending the trunk and working forward incrementally as we did in Janu Sirsasana. The first stage of a forward extension is just that, extending forward.  For more experienced practitioners, once the trunk is fully extended, then take the lungs and heart down (toward the legs).

Krounchasana - come into the bent leg position (one leg in Virasana, the other thigh into the trunk, shin parallel to the floor) and coordinate the lifting of the lumbar spine up with the extension of the leg.  This coordinated movement gives a different effect in the mind. Instead of the movement being driven by the ego, "prayatna saithilya ananta samapattibhyam" or "perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached." (Sutra II.47 - thanks to Karen's Sutra Program, it was easy for me to look this up!)

Supta Baddha Konasana, holding ankles, allowing exhalations to rinse the abdomen

Supta Upavistha Konasana - keep the tailbone on the floor

Upavistha Konasana, forward, arms extended straight ahead

Paschimottanasana - final comparison to see what the sequence and practice gives

Uttanasana, we could choose whether to have our feet apart or together - she made a point of saying that after a long sequence of forward extensions, it is good for the back to stand up before twisting

Bharadvajasana I - everybody on two blankets, keeping the head straight ahead, turn the trunk as much as possible, then turn the head in line with the sternum and see how much easier is it to get movement.  Keeping the rotation of the trunk turn the head the opposite direction. 

Paryankasana - we didn't do this pose, but Patricia said it would be good to do this before Setu Bandha Sarvangasana if time permitted.

Setu Bandha Sarvangasana, sacrum on a block - after the abdomen was "squeezed and soaked" thru the practice of all of the forward bends it is good to create space and opening in Setu Bandha and Paryankasana

From Setu Bandha Sarvangasana, lift legs into Viparita Karani. Practice both with legs together (classic position) and legs in Upavistha Konasana.

Chair Sarvangasana - we didn't do this pose, but Patricia said it would be appropriate in this sequence

Savasana - do Sanmukhi mudra for 30-60 seconds at the beginning of Savasana