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:
Swastikasana
Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Tadasana
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
Savasana
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