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Monday, July 19, 2010

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


  1. Heres an article on conquering fear in handstand.
    I need to work on arm strength. I always have an image of my arms buckling under me that robs me of the confidence to kick up.

  2. Rose, I didn't know you felt that way. We should work on it together sometime!