Search This Blog

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


No comments:

Post a Comment