We did a backbend sequence in the style of George Purvis, one of my senior teachers. I hope all of you that were able to come enjoyed the class.
Swastikasana (invocation)
Adho Mukha Virasana
Adho Mukha Svanasana: press all the base knuckles of the fingers down with even distribution of weight
Supta Tadasana, feet at the wall
Urdhva Hastasana in Supta Tadasana, feet at the wall: rotate triceps in and biceps out, extend from triceps to pinky fingers and draw arms back into the shoulder sockets from thumb-side to biceps
Urdhva Baddhanguliasana in Supta Tadasana, feet at the wall: same as above
Adho Mukha Svanasana, hands at the wall: press hands down and forward into the wall and lift thighs and press them back to lengthen trunk up toward hips
Ardha Adho Mukha Vrksasana: place hands one leg's-length from the wall and walk up the wall until thighs are parallel to the floor, press base knuckles of fingers down, lift shoulders up, press thighs up
Pinca Mayurasana (preparation): press forearms down and forward to lift shoulders up, keeping upper arms vertical, walk in and lift thighs up to lengthen trunk
Dwi Pada Viparita Dandasana on a chair:
- (seat of chair away from the wall), armpits at edge of chair, kness bent, hands on chair back, pull down on chair back to lift chest, press feet down to lift tailbone
- armpits at edge of chair, knees bent, take arms into Urdhva Hastasana, turn triceps in, extend from tricep to pinky and plug arms back into the shoulder from thumb-side to bicep
- armpits at edge of chair, arms holding back legs of chair, press feet into wall to straighten legs and extend trunk towards the head, press thighs down, lift tailbone, pull chair legs down to open chest
- turn the chair around, armpits at edge of chair, knees bent, press feet down to lift thighs and tailbone up, take hands to wall with hands shoulders'-width apart, bring elbows narrower so upper arms are parallel to each other, plug arms into the shoulder sockets and lift shoulderblades up the back to open the chest; walk hands lower down wall repeating arm actions
- (chair seat away from the wall), armpits on sticky mat on chair back, take arms overhead to wall with hands shoulders'-width apart, bring elbows narrower so upper arms are parallel to each other, plug arms into the shoulder sockets and lift shoulderblades up the back to open the chest; walk hands lower down wall repeating arm actions until arms are straight, adjust distance from wall
- turn chair around, armpits to edge of chair, bring hands to blocks at wall with hands shoulders'-width apart, bring elbows narrower so upper arms are parallel to each other, plug arms into the shoulder sockets and lift shoulderblades up the back to open the chest, press heels down to lift thighs and buttock, press hands down and straighten arms to lift chest and trunk up into Urdhva Dhanurasana
Parvottanasana, right leg forward
Adho Mukha Svanasana, heels at the wall
Parsvottanasana, left leg forward
Parsva Uttanasana
Adho Mukha Virasana
Adho Mukha Vajrasana
Savasana, feet at wall, head supported
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