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

*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

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

Mixed Level on June 27, 2010

This is the last class I'll be teaching until I get back from my concert band tour on July 10, 2010.  I hope all of you continue to practice while I'm gone!

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

Urdhva Dhanurasana with chair

• (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

Adho Mukha Svanasana, heels at the wall

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

Intermediate Class on June 23, 2010

It's backbend week at the Yoga Hut! Keeping space and length in the lumbar spine is high priority so focus on keeping the buttocks moving away from the lumbar spine, bringing the tailbone in, and lifting the chest by bringing the shoulderblades and dorsal spine into the body.

Virasana (invocation)
Supta Virasana: lengthen buttocks away from lumbar, descend thighs, pull arms into shoulders sockets and lift shoulderblades to open and lift chest
Adho Mukha Svanasana: move shoulderblades up toward hips and into back-body and take dorsal spine in to open chest
Chaturanga Dandasana: lift thighs up, lengthen buttocks away from lumbar. Circularize the skin of the upper arms in this manor: lift front of forarms up, biceps forward, triceps back toward elbows, back of elbows and forearms down to heels of hands, heels of hands forward to fingertips, top hands back from fingers to wrist
Urdhva Mukha Svanasana: first time from Chaturanga Dandasana without changing the direction of the circularization of skin of arms; second time (many times actually) with hands on blocks, toes tucked under, initiate arm action and maintain as you bring pubis and chest forward and up, move trapezius down and away from neck, shoulderblades into back-body to lift chest up more
Bhujangasana: same arm action as Chaturanga Dandasana, bring shoulderblades and dorsal spine in as you coil up into the pose
Bekasana: one leg at a time, come into Bhujangasana, keeping pubic bone and groins down, bend one knee and place palm (fingers facing backwards) on top of foot, press both palms down, bend both elbows to lift chest and press heel toward buttocks; second time, turn fingers to face forward as you pivot the webbing between thumb and index finger on the arch of foot; third time, both legs at once
Dhanurasana: keeping tailbone in and groins on floor, bend both knees and hold outer ankles. Press shins back to lift chest and knees, draw trapezius and shoulderblades down and away from neck and draw shoulderblades and dorsal spine into the back-body to open and lift the chest
Parsva Dhanurasana: maintain Dhanurasana actions as you push more with your left shin and roll onto your right side; trap right shoulder on floor and press shins into hands to increase the tailbone in and chest openning actions, turn chest and head away from floor to open chest more; keeping tailbone in and chest open, press the left shin even more to come back up to Dhanurasana; other side
Ustrasana: keeping pressure evenly distributed from knee to ankle on lower leg, press shins down and back to lift hamstrings up and bring tailbone in, press buttocks down with hands and lift side ribs up, roll upper arms back and bring shoulderblades and trapezius down and away from neck and shoulderblades into the back-body to lift chest, maintain these actions as you coil back and place hands on feet, press hands and shins down to lift trunk and chest up; to come up, press shins down, bring hands to buttocks and press hands and shins down to lift chest up
Adho Mukha Svanasana
Parsvottanasana: hands down, stepping from Adho Mukha Svanasana
Parsva Uttanasana: come into Uttanasana with the feet mats'-width apart, hold front of right ankle with left hand, pull trunk over right leg and turn trunk from left to right without shortening waist; change sides
Adho Mukha Virasana
Adho Mukha Vajrasana
Savasana w/bolster under knees and head supported

Mixed Level on Sunday, June 20, 2010

To begin backbend week this month, we went back to the basics and practiced developing shoulder/neck clarity by focusing on the upper arm moving into the shoulder sockets and trapezius muscle releasing down and away from the neck.

Swastikasana: move upper arms back, shoulderblades and trapezius down, and bring shoulderblades forward (into the back body to open and lift the chest
Supta Tadasana: feet into the wall, start with knees bent, feel how trapezius gets trapped on the sticky mat and moves away from the neck as you straighten the legs
Supta Urdhva Hastasana: feet into the wall, start with knees bent, take arms over head, feel how trapezius gets trapped on the sticky mat and moves away from the neck as you straighten the legs
Adho Mukha Svanasana: thumb and index finger at wall, create same action with the trapezius as you felt on the floor; 2nd time, partner lifts trapezius up with first two fingers of each hand
Uttanasana: concave back, move shoulderblades into the back-body, move trapezius away from the neck
Tadasana: with block between thighs, roll inner thighs back, descend buttock away from lumbar without moving inner thighs or block forward

For all of the following arm positions: keep the leg and buttock actions of Tadasana, move upper arms back into the shoulder sockets, bring trapezius down and away from the neck, bring shoulderblades down and into the back-body to open the chest
Urdhva Hastasana
Urdhva Baddhanguliasana
Paschima Baddhanguliasana
Ardha Paschima Baddha Hastasana
Gomukhasana (arms only)
Paschima Namaskarasana
Adho Mukha Svanasana

Salabhasana:  arm action only (legs stay on floor), back of hands on blocks, keeping chest down, press hands down to lift upper arms up, stretch hands back toward feet to move shoulderblades and trapezius away from the neck,
Salabhasana: arm action only (legs stay on floor), hands thru belt loop, slightly wider than shoulder width, keep chest down, press sideways into belt, lift outer upper arms, stretch back thru hands to move shoulderblades and trapezius away from the neck
Salabhasana: classic pose
Bharadvajasana I: first time no clasp, second time classic arm position, move upper arms back and trapezius down and away from neck, bring shoulderblades into the back-body to lift the chest
Sarvangasana
Savasana