Mixed Level on Thursday, June 17, 2010

This arm balance sequence is almost identical to what I taught on Sunday, June 13 at the Yoga Hut.  Hope you enjoy!

Swastikasana
Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Tadasana
Eka Pada Pavanmuktasana: from Supta Tadasana, keeping one leg fully extended and completely on the floor, bend the opposite knee toward the chest and move groin of bent leg toward the extended-leg foot
Supta Padangusthasana I, III: keep straight leg extended and down, move opposite groin and femur forward
Urdhva Prasarita Padasana: (we didn't do this on Sunday but should have!) extend legs up, move buttocks to heels and pubis to navel as you lower the legs
Salamba Sirsasana I
Paripurna Navasana: extend legs, lift sacrum up and in, draw shoulderblades down and in
Ubaya Padangusthasana (we did Ardha Navasana on Sunday): extend legs, lift sacrum up and in, draw arms into sockets, draw shoulderblades down and in
Malasana: press inner edges of feet down to bring thighs closer and tighter around the trunk
Marichyasana I: forward extenstion, press inner edge of bent-leg foot down to keep leg firmly against the trunk
Akarna Dhanurasana: keep both buttock-bones down as you pull the knee and elbow back as far as possible
Eka Hasta Bhujasana: extend thru inner edge of foot to keep leg up on the shoulder
Dwi Hasta Bhujasana
Chatushpadasana
Setu Bandha Sarvangasana on a block (Sarvangasana I on Sunday)
Savasana

Intermediate Class on Wednesday, March 16, 2010

Here's the arm balancing sequence we did in class on Wednesday night:

Swastikasana
Adho Mukha Svanasana: spread palms and fingers, distribute weight evenly on the palm
Supta Padangusthasana I, II, IV:  extend the "down leg" forward to bring hamstring closer to floor, "pin" outer femurs into the hip sockets
Jathara Parivartanasana: extend thru heels, "pin" outer femur of bottom leg into hip socket, turn abdomen opposite direction as legs
Adho Mukha Svanasana
Uttanasana
Tadasana
Padangusthasana: during concave phase bring shoulderblades deeply into back body
Salamba Sirsasana: keep shoulders lifted and shoulderblades moving into back body
Adho Mukha Virasana
Dandasana: extend thru heels, press thighs down and together, press hands and bring shoulderblades into back body
Paripurna Navasana: extend thru heels, press thighs together, lift sacrum up and in, shoulderblades into back body
Ubaya Padangusthasana: extend thru heels, press thighs together, lift sacrum up and in, pull arms into sockets, shoulderblades into back body
Ardha Navasana: extend buttocks thru heels, press legs together, move pubis to navel to round the lumbar, round mid and upper back; if  you can maintain rounding, lift legs to eye level
Lolasana: spread palms and press down, round lower and upper back, draw heels to buttocks, knees to chest
Malasana: descend buttocks and heels, extend trunk forward, press inner feet down to bring thighs close to trunk
Eka Hasta Bhujasana: extend buttock thru heels to lift straight leg
Bakasana: go up head and chest first, without lifting buttocks up, extend thru inner feet to bring thighs close to trunk
Marichyasana III
Parsva Bakasana
Salamba Sarvangasana I
Parsva Halasana: turn abdomen opposite direction as legs, "pin" outer femur of trailing leg into hip socket
Karnapidasana: lift pubis up
Savasana