Intermediate Class on Wednesday, January 12, 2011

Another fun class this week focusing on forward extensions!

Swastikasana

Adho Mukha Virasana - outer ankles in, stretch back thru inner edge of the foot and big toe, release inner thighs and groins down, extend front body forward and bring back body in

Adho Mukha Svanasana - broaden hamstrings and pin outer femurs in

Uttanasana - broaden hamstrings, press inner heels to bring outer femurs in, concave first, bring back body in, then maintaining concavity as much as possible lengthen trunk down

Padangusthasana - broaden hamstrings, press inner heels to bring outer femurs in, concave first, pull on big toes and plug upper arm into the shoulder socket, bring back body in, then maintaining concavity as much as possible lengthen trunk down

Padahastasana - broaden hamstrings, press inner heels to bring outer femurs in, concave first, pull up on bottoms of feet and plug upper arm into the shoulder socket, bring back body in, then maintaining concavity as much as possible lengthen trunk down

Parsvottanasna to Urdhva Prasarita Ekapadasana back to Parsvottanasana - broaden hamstrings, press front leg inner foot down to bring outer femur in, concave first, then walk hands forward as far as possible, take head down, marry trunk to thigh.  Step into UPEP and pull trunk down, step back to Parsvottanasana

Adho Mukha Vrksasana - from Adho Mukha Svanasana, bring back body in, come up high on toes, maintain back body in as you walk in and kick up. Bring back body in, broaden hamstrings and lift tailbone and buttocks up thru the inner heels

Sirsasana at the wall - keep shoulders lifted, lift sternum toward abdomen, broaden hamstrings and lift tailbone and buttocks up thru the inner heels

Eka Pada Sirsasana - keep one heel on the wall, lower opposite leg halfway down keeping outer hip lifted

Padangustha Dandasana - manually broaden hamstrings away from each other and move calves forward. Press hamstrings down to lift trunk up, holding big toes, press inner edges of feet forward as you pull arms back into the shoulder socket to bring the backbody in

Paschimottanasana - from Padangustha Dandasana, bend the elbows to the side and lengthen trunk forward maintaining as much concavity as possible

Upavistha Konasana - press hamstrings down, move buttocks down, holding big toes, pull upper arms into shoulders sockets and bring back body in to lift your chest

Janu Sirsasana

Kurmasana - place shoulders under bent knees, press hands down and broaden the chest, press inner knees down and reach inner heels forward as you lengthen your trunk forward

Bharadvajasana I

Setu Bandha Sarvangasana on a brick

Savasana

Beginner Class on Monday, January 10, 2011

I really enjoyed last night's class and feel like my personal life is finally settling down a bit, so I'm back to blogging sequences! Last night we worked on increasing hip flexion!


Swastikasana - press sitting bones straight down and lift up thru the trunk and crown of the head, roll upper arms back and move the shoulderblades into the back ribs

Adho Mukha Virasana - join big toes and widen knees, sit on your heels (or blanket on your heels), maintain contact of the buttocks to the heels (or blanket) as you extend your trunk and arms forward

Supta Padangusthasana I - bent leg variation

1. Extend the "down" leg thigh and inner heel forward to descend the leg into the floor, keeping that leg down, bend the opposite knee into the chest
2. Same as above but with a long belt around the extend leg heel and bent leg groin to maintain the levelness of the hips

Adho Mukha Virasana

Malasana - sacrum at the wall - press your inner heels down and descend your thighs as you lift up thru the sides of your trunk, pull the upper arms back to broaden the chest

Malasana - heels on blanket - work down from two folded blankets to as low as possible - same actions as above

Adho Mukha Virasana

Supta Padangusthasana I - extend "down" leg thru the inner heel, keeping that thigh low, bent the opposite knee to chest and belt the foot, press foot into belt to move hip and femur forward, keeping that action extend the knee (don't take more belt than you need!)

Adho Mukha Virasana

Adho Mukha Svanasana -

1. heels at the wall: press your heels down and back into the wall to lift the thighs and move the front thighs into the back thighs
2. hands at the wall with a partner holding blocks into the upper hamstring: stongly press your hamstrings into the blocks 
3. hands at the wall independently

Adho Mukha Virasana

Marichyasana I - twist only

Paschimottanasana

Savasana - feet into a bolster at the wall, head supported on a folded blanket

Becky's Birthday Request Class: Backbends on Thursday, October 7, 2010!

Happy Birthday to Becky, one of my favorite people! I've taught saxophone to two of her amazing children, Ben and Katie, and now I have the pleasure of working with Becky in yoga class every Thursday.

Here's the backbend sequence we practiced in her honor:

Supta Baddha Konasana with the shoulderblades on a block in the "Dandasana" position crosswise - press the shoulderblades into the back body to bring the dorsal spine in and open the chest, press the outer heels together to stretch the knees apart to open the inner thighs

Paryankasana with the block in the "Tadasana" position spinewise in the upper thoracic spine and with the legs straight in Dandasana position - begin with the hands interlaced behind the head and then if the neck feels good take the arms into Urdhva Hastasana position (toward the floor), press the thighs down to lengthen the trunk

Supta Virasana with buttocks and trunk on support, knees supported on blankets if necessary, then take one leg up into Supta Padangusthasana I - keep the tailbone in and the thighs stretching forward, move the shoulderblades into the back to lift the dorsal spine and open the chest. When the leg is extended in Supta Padangusthasana I, keep the lumbar long (the leg won't come up as high) and the opposite knee down

Paryankasana - press the buttock bones, forearms, and crown of the head down to lift the shoulderblades and dorsal spine up

Bekasana - first one leg bent, opposite hand in Chaturanga Dandasana position; then one leg bent, turning palm of hand forward; then both legs - keep the tailbone in and the front-groins down!, move the upper arms up as you bring the shoulderblades into the back to take the the dorsal spine in and open and lift the chest, stretch the thighs back

Dwi Pada Viparita Dandasana on a chair - first with two lengthwise folded blankets under the front legs of the chair, arms through the chair holding the back legs of the chair, feet at the wall; next same but with the two blankets under the back legs of the chair - move the upper arms down and the shoulderblades in to open the chest, press the thighs down and move the tailbone in

Eka Pada Viparita Dandasana on a chair - foot belted, taking the arms into Urdhva Hastasana position (toward the floor) - move the shoulderblades and dorsal spine in to open the chest, press the lifted-leg's femur into the hamstring and press the opposite thigh down

Pinca Mayurasana - first prep, with partner lifting trapezius with their shins, making sure shoulders stay above elbows; then full pose at the wall - press the forearms down to move the shoulders up and dorsal spine in, lift the thighs and groins up as you walk in on your toes, then kick up and extend up through the legs and move the buttocks toward the heels to lengthen the trunk up

Sirsasana - also Ekapada Sirsasana - press the forearms down to lift the shoulders and to take the dorsal spine in, extend up through the legs and lift the buttocks, keep these these actions as you extend one leg half-way down, press the forearms down to lift the shoulders as you re-join the feet

Adho Mukha Virasana

Adho Mukha Svanasana

Ekapada Rajakapotasana preparation - "shin up the wall" with the toes tucked under, knee under the heel, hand holding a chair - move the tailbone in and lift the pubic bones up as you bent your forward knee, keep moving that foot forward as you move the buttocks down, pull the chair down to lift and open the chest

Front leg in Ekapada Rajakapotasana on a chair at a wall, back leg straight as in Vimanasana (toes tucked under) - draw the outer thighs into the hip sockets to pin the femurs in and lift the trunk, lift the back-leg's inner thigh up, draw the upper arms back and shoulderblades and dorsal spine in to open the chest

Ekapada Rajakapotasana with back toes at the wall and buttock supported on bolster or folded blanket, belt the back foot - pull the outer thighs into the hip sockets to lift the trunk, move the tailbone in and the pubic bones up to lengthen the lumbar spine, move the shoulderblades and dorsal spine in to open the chest, holding the belt near the ankle, rotate the down and laterally then up to further open the chest, take the 2nd hand up to meet the 1st one

Adho Mukha Svanasana

Supported Halasana on a chair - thighs supported on the chair seat with blankets

Savasana

Intermediate Class on Wednesday, September 8, 2010

Here's what we did on Wednesday (and what we'll likely do tonight in the Lewisville class).  Happy Practicing!

Swastikasana - keeping the groins soft, draw outer knees to outer hips to pin the femurs ino the hip-socket and lift the trunk, open the chest

Adho Mukha Virasana - keeping forearms and upper arms lifted, take dorsal spine in and move sternum forward

Adho Mukha Svanasana - keeping forearms lifted, take dorsal spine in, lift and press the thighs back to lengthen the trunk

Uttanasana - press outer edge of foot down to lift and pin the femurs into the hip-socket, press inner heel and big-toe ball-joint down to lift and move inner thighs back, keeping that take the dorsal spine in and lengthen the trunk down

Supta Padangusthasana I - begin in Supta Tadasana and extend the inner heels and big-toe ball-joint forward to move inner thighs down, keeping the left inner thigh down bend the right knee into the chest and belt the foot, reach the right inner heel forward into the belt to move the right front groin forward, pin the femurs in, keeping the right groin moving forward and femurs extend the inner right heel up to straighten the leg, pull upper arms into sockets to open the chest. (change sides)

Utthita Hasta Padangusthasana - keeping the left (standing leg) back, bend the right knee and belt the foot, keeping the left thigh back press the foot down and into the belt to descend the right groin, draw from the outer knees toward the hips to pin the femurs into the hip-sockets, extend thru the inner heels and straighten the right leg, extend the trunk up and draw the upper arms into the shoulder-sockets to open the chest. (change sides)

Parsvottanasana - press outer left heel down and press right big-toe and inner heel down to lift the thighs up, pin the femurs in and extend the trunk, keeping the leg actions, extend the trunk forward, take the upper arms into the shoulder-sockets and the dorsal spine in, then extend the trunk forward and down

Parivrtta Trikonasana - same leg actions as Parsvottanasana, place hand on brick and roll opposite shoulder back to turn trunk, take upper arms into shoulder-sockets and open the chest

Parivrtta Ardha Chandrasana - from Parivrtta Trikonasana, bend the front leg, walk the hand out  and pin the femurs into the hip sockets, keep this as you lift the back leg and straighten the standing leg, extend thru the heels. Lift the outer pelvis of the lifted leg up, press your hand down onto the floor, and roll the opposite shoulder back to twist the trunk

Virabhadrasana I  - press feet down to lift thighs up and pin outer femurs in, extend up thru the trunk and descend the buttocks away from the lumbar, maintain the pinning of the femurs as you bend your knee into the pose

Virabhadrasana III - from Virabhadrasana I, keep the femurs pinned, extend the trunk over and onto the thigh, step in with the back foot and pin the femurs in again, maintain that as you lift the back leg and extend thru the inner heels to straighten both legs, extend the trunk and arms forward

Dwi Pada Viparita Dandasana (on chair) - slide back until the armpits are in line with the edge of the chair-seat, pull the upper arms back into the shoulder-sockets and coil the chest over the edge of the chair, extend the inner heels into the wall, roll the thighs in, and press the thighs down, keeping the buttocks lengthened away from the lumbar spine, tailbone in

Eka Pada Viparita Dandasana (on chair) - loop a belt around the right foot and keep the "tail" of the belt over your shoulder (for safekeeping); hook the right knee over the chair back and go thru the chair as in Dwi Pada Viparita Dandasana, coil the chest over the edge of the chair and extend the left leg into the wall, straighten the right leg up and pin the outer hips in, holding the belt with both hands extend the arms overhead and towards the floor, resist the right front-thigh toward the chair-back. (other side)

Hanumanasana - place your right heel on a folded sticky mat and your left knee on a blanket on the floor (not on sticky mat), with your hands on blocks slide the left knee back, keeping the trunk upright, roll the left inner thigh up toward the ceiling, and extend thru the right inner heel, pin the femurs in.  Keep moving in this manner: 1. roll the back thigh in, 2. pin the femurs in, 3. slide the left knee back, 4. repeat. (other side)

Setu Bandha Sarvangasana on brick - press the upper arms down to lift the chest up, lengthen the buttocks away from the lumbar spine, extend inner heels forward to straighten the legs, roll thighs in and press thighs down

Savasana

Pranayama Class on September 1, 2010

Here's the sequence from last night's pranayama class.  Please reference Light on Pranayama: The Yogic Art of Breathing by BKS Iyengar for information on the specific pranayama techniques we practiced.

Swastikasana - bring the mind to the present by relaxing from the outside, in.  Beginning with the annamaya kosa (physical sheath), relax the skin and muscles of the face: the forehead, eyebrows, temples, bridge of the nose, eyelids, hinge of the jaw, lips, throat.  Then continue relaxing the sense organs (pranamaya kosa or physiological sheath) by softening the eyes, inner ears, sinuses, and root of the tongue. Observe the quality of the mind after this deliberate relaxation of the face and senses.

Savasana with feet at the wall, trunk on a bolster, head supported on a tri-fold or bi-fold blanket - attain relaxation (of the face, throat, diaphragm, nerves...) Notice the depth of the chest and the separation of the armpit-chest from the armpit-arm.

Savasana same as above, adding a looped belt around the upper humerus of both arms behind the back (like a jacket)

• Ujjayi I - attain relaxation, observe the improved opening of the chest that the the belt gives, observe the breath without altering it, at any time if relaxation is lost, go back to the practice of attaining relaxation
• Ujjayi II (inhalations) - perform Ujjayi I first, then exhale normally, feeling the abdomen recede toward the spine. Bring your awareness to the bottom of the rib cage and inhale slowly, smoothly, and deeply from the bottom ribs up the trunk, expanding the mid-ribs and top-chest.  Then, exhale normally with awareness on the abdomen receding inward.  Take 3 to 5 normal, recovery breaths to regain any relaxation that was lost.

Savasana with feet at the wall, trunk on a bolster, head supported on a tri-fold or bi-fold blanket (no arm belt)

• Viloma I - perform Ujjayi I first, then exhale normally, feeling the abdomen recede toward the spine. Bring your awareness to the bottom of the rib cage and inhale slowly into the bottom ribs, pause, continue to inhale into the mid-ribs, pause, inhale into the top-chest, pause, then exhale normally with awareness on the abdomen receding inward.  Take 3 to 5 normal, recovery breaths to regain any relaxation that was lost.

Swastikasana with the back to the wall, thighs supported on blankets, hands supported on blanket - keeping the chest open by moving upper arms back into the wall and moving the shoulderblades into the back-body, lift the chin and take the base of the neck down and into the body (C-7); keeping C-7 in, lower the head into Jalandara Bandha.

• Ujjayi inhalations - same as in supine position, with awareness on keeping the lift of the trunk and chest
• Brahmari - exhale normally, feeling the abdomen recede toward the spine. Bring your awareness to the bottom of the rib cage and inhale slowly, smoothly, and deeply from the bottom ribs up the trunk, expanding the mid-ribs and top-chest.  Then, exhale creating a humming sound, vibrating the mask. Take 3 to 5 normal, recovery breaths to regain any relaxation that was lost.

Savasana, flat

Restorative Class on Monday, August 30, 2010

Here is the restorative sequence we did in the Beginner Class last night:

Swastikasana - observe the quality of the mind, relax the facial muscles and features, soften the sense organs, then re-observe the quality of the mind

Supta Virasana - 3 minutes

Adho Mukha Virasana - 3 minutes

Supta Baddha Konasana - 5 minutes

Cross-Bolsters Setu Bandha Sarvangasana - 5 minutes

Chair Dwi Pada Viparita Dandasana (head supported) - 5 minutes

Uttanasana with bolster over chair back in hip-crease - 3 minutes

Chair Sarvangasana - 8 minutes

Savasana, feet into a bolster at the wall - 10 minutes

Mixed Level on Sunday, August 29, 2010

Today's class focused on seated poses and opening the joints of the feet and ankles. Enjoy!

Swastikasana - maintain even lift of the front and back of pelvis as you extend up through the sides of the trunk

Adho Mukha Virasana - keep heels on buttocks as you extend the trunk forward

Adho Mukha Svanasana - reach down through the outer heels and back through the inner heels as you take your thighs back to lengthen the trunk

Uttanasana - feet mat's-width apart, concave spine, then head down

Tadasana


Virasana - keep shins facing straight down, draw outer ankles in as you sit between your feet on the floor or support, observe sensations in feet, ankles, knees, hips, and low back

Supta Virasana - from Virasana, extend trunk back, lengthen buttocks away from low back, observe sensations in feet, ankles, knees, hips, and low back

Vajrasana - sit on the heels with the knees and feet together

1. Belt around ankles with toes pointed straight back
2. Belt around ankles with toes tucked under
3. Feet crossed, top of one foot in the arch of opposite foot
4. Belt around ankles with toes pointed straight back, toes on rolled blanket

Virasana - observe sensations in feet, ankles, knees, hips, and low back and compare to previous attempt of the pose

Supta Virasana - observe sensations in feet, ankles, knees, hips, and low back and compare to previous attempt of the pose

Lolasana - from hands and knees, cross top of one shin just above calf of opposite leg, keep both feet pointing straight back as you sit on your heels, place hands next to mid-thighs and press hands down as you round your shoulders, low back, and raise your kness to your chest and heels to your buttocks

Gomukhasana - from hands and knees, cross one knee completely behind and to the outside of opposite knee; keep feet pointing directly back as you sit on your heels, lowering hips evenly down; add support under buttocks if necessary and then complete the pose by performing Gomukhasana arms

Baddha Konasana - roll shins forward and down toward the floor

Mulabandhasana - join big- and little- toe ball joints, slide hips down wall to sit on block, with hands move heels forward as the knees widen, lower block as you are able 

Vamedevasana


Paschimottanasana


Savasana

Mixed Level on Sunday, August 1, 2010

Swastikasana - extend from inner thighs to inner knees and draw back from outer knees into outer hips to compact the hips and lift the trunk

Siddhasana - roll the thighs and calf flesh from inside out as you place the heels in line with the pubis; extend from inner thighs to inner knees and draw back from outer knees into outer hips as you press the thighs down to lift the trunk; pull on the knees with the hands as you plug the upper arms into the shoulder sockets as you draw the shoulderblades down and into the back-body to open and lift the chest

Baddha Konasana - sitting on 2 folded blankets, roll the thighs out, extend from inner thighs to inner knees, widening the knees, as you pull from the outer knees back into the outer hips, press the thighs down and the outer heels together to further widen the knees apart, press hands down to lift trunk and draw upper arms into the shoulder sockets to open the chest, repeat with the block between the feet (all 3 widths) and with block under the feet (all 3 heights), then do classic pose flat on floor (or on blankets if the knees are higher than the hips)

Supta Padangusthasana II - draw the front thigh down into the hip crease and draw from the outer knee back into the hip socket, compacting the hips, as you extend from inner thigh to inner heel, keep sacrum even on floor

Virabhadrasana II - back foot at the wall, roll thighs out, press outer heels down to draw up from outer knees to outer hips, compacting the hips, press more into the bent-leg heel to lift the pubis up and away from the inner thigh of the bent leg

Utthita Parsvakonasana -  in Virabhadrasana II: place a block between the wall and the head of your bent-leg shin, step the back leg back until the shin is vertical and the thigh is horizontal, press the inner knee into the block firmly and pull the outer knee away from the block, roll the back leg out and move the femur into the hamstring, press the bent-leg heel down to lift the pubis up and away from the bent leg, extend trunk toward wall into Utthita Parsvakonasana, keeping the actions of the legs, especially pressing the inner knee into the block and pull the outer knee away from the block to bring the outer thigh into the hip socket

Ardha Chandrasana - 1st time: place lifted-leg's foot on the wall with the standing leg vertical, hand on a block. Press the outer heel of standing leg down to firm outer thigh up and into the hip socket, then press inner heel down to move the inner thigh forward, bringing the standing-leg hip underneath you more, lift the top hip up, press hand down onto block and roll opposite shoulder back to turn trunk. 2nd time: with a partner, same as above, partner places belt around the top of the thigh of the standing leg and pull the outer thigh back toward the wall, moving the thigh back and turning in outward

Utthita Trikonasana to Ardha Chandrasana - classic asana, same actions as above with special attention to keeping the hips compact just before lifting into Ardha Chandrasana

Salamba Sarvangasana
Eka Pada Sarvangasana
Parsvaika Pada Sarvangasana
Halasana
Karnapidasana
Savasana

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
Uttanasana
Salamba Sarvangasana I
Eka Pada Sarvangasana
Parsvaika Pada Sarvangasnaa
Halasana
Parsva Halasana
Savasana

Restorative Class on Monday, July 26, 2010

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

Swastikasana
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

maitri	friendliness
karuna	compassion, mercy
mudita	gladness, joy
upeksanam	to be indifferent and apathetic, to look at things without interest
sukha	happiness
duhkha	sorrow
punya	virtue
apunya	vice
visayanam	regarding an object, concerning a thing
bhavanatah	conception, remembrance, infusion, recollection, thoughtfulness
cittaprasadanam	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? 

*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

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.

Savasana

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!

Swastikasana
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
Savasana

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
Sirsasana
Adho Mukha Virasana
Gomukhasana
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
Savasana

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
Uttanasana 
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
Savasana

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:

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

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

Numbers:

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

Adjectives:

• 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