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

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

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

Cooling Summer Class with Patricia Walden on 7/6/10

On the only night I had off on the whole concert band tour, Patricia Walden taught a 2.5 hour class in the same town I was in! Yay for yoga and serendipity! The class was located at St. Mary's Orthodox Church in Cambridge, MA, and I had the pleasure of attending. The room was nice and big, but pretty warm. Patricia didn't want the air conditioning on during the pranayama and supine poses, but it was (thankfully) turned on just after those poses were completed.

The focus of the practice was cooling (it was probably 95 degrees in Boston yesterday) forward bends.  She made a point that during hot summer weather we should avoid practicing strenuous standing poses and backbends unless we get up early enough to avoid the heat.  She also made sure we understood how to approach poses differently when the focus is to cool and calm the mind and body; that is, to work from the skin rather than the musculo-skeletal system.

So here's what we did (any omissions or lack of clarity is entirely due to my memory and experience of the class):

Swastikasana - We were instructed to observe the state of our consciousness.  Was it ksipta (scattered), mudha (dull), viksipta (agitated or distracted), ekagra (one-pointed), or niruddha (restrained)?  If it was scattered, dull, or agitated, which of the kleshas were involved? Attachment? Aversion? Fear? Egoism?

Sithali Pranayama in Supta Swastikasana with arms in Urdhva Baddha Hastasana, Supta Baddha Konasana (holding ankles if possible), and Dwi Pada Pavanmuktasana - roll the tongue into a tube or straw (if unable to roll the tongue, make an "oooh" shape with the lips as if drinking thru a straw), inhale thru the mouth with the tongue rolled, close the mouth, and exhale ujjayi exhalations (if unfamiliar with ujjayi, then exhale normally thru the nose).  On the inhalations, allow the ribs to broaden from the mid-line. Exhale with awareness first on the lower abdomen, allow the exhalation to be like a cooling wash for the abdomen.  Gradually move the focus of the exhalations up the trunk, from lower abdomen to middle abdomen, to lower ribs, to mid-ribs, to upper ribs allowing each area to be cooled by the exhalations.

Adho Mukha Virasana with forearms supported on blankets or a bolster- roll skin of thighs so the back of the thigh turns from inside out, broadening away from the mid-line. Allow the feet to sickle so the groins soften.

Prasarita Padottanasana - begin with concave spine, palms flat, move the skin of the back of the leg up toward the buttock and the skin of the buttock forward toward the kidney as you descend the head at the same rate as the rest of the trunk to the floor or support.

Keeping head down and transitioning with grace, pivot to Parsvottanasana to the right.  Lift bottom ribs up, broaden them, and then re-extend forward, head down

Gracefully transition back thru Prasarita Padottanasana to Parsvottanasana to the left and finally return to Prasarita Padottanasana. Hold the outer ankles with the head resting on the floor or support.

Uttanasana, feet wider than hips width apart - come to concave spine first and lengthen the trunk forward, then take trunk and head down. Manually adjust the flesh and skin of the thighs, turning the backs of the legs from inside-out. Move the skin of the buttock and back-body toward the head and the flesh of the back-body toward the waist.

Paschimottanasana, feet apart - same movement of the skin and flesh of the back-body as above. Patricia said this many times in many forward extending poses: find on your front body where you are not extending, circle it with your mind, move there (one inch forward), and then it is tapas that holds it there.

Baddha Konasana - roll flesh of inner thigh and inner calf away from each other. Hold the thigh flesh just above the inner knee, broaden the knees away from each other and roll the thighs back with the hands there.

Janu Sirsasana - bend the right knee into Janu Sirsasana, extend the trunk 90 degrees to the right, over the right knee and feel the even extension of the trunk, incrementally move the trunk counter-clockwise (toward the left leg), continue to observe and correct the evenness of the extension of the trunk, until you are outside the left leg in Parsva Janu Sirsasana. (do other side.)

Parivrtta Janu Sirsasana - The most important action in this pose is to keep the lift of the pubis as in Utthita Parsvakonasana. We usually come into this pose from akasha (space), but today from the earth.  Extend forward over the right knee as in Janu Sirsasana (above) and walk hands and trunk toward left leg. Marry the side waist and ribs to the inner thigh as "lover and beloved." Hold foot with hands and extend side ribs evenly.  (She threatened to get out weights and put them on the ribs that were sticking up in the air, but she didn't actually do it to anybody.)

Paschimottanasana - Roll backs of legs from inside-out with the hands. Feel the effect of the other forward extensions on this Paschimottanasana.  Make the skin of the top thigh thin by pressing the knees down.

Supta Padangusthasana I - keep the thighs like Paschimottanasana (especially the leg on the floor)

Triang Mukhaikapada Paschimottanasana - Patricia announced that even though we weren't going to do this, it would be a good practice to do the same 90 degrees to the side extending the trunk and working forward incrementally as we did in Janu Sirsasana. The first stage of a forward extension is just that, extending forward.  For more experienced practitioners, once the trunk is fully extended, then take the lungs and heart down (toward the legs).

Krounchasana - come into the bent leg position (one leg in Virasana, the other thigh into the trunk, shin parallel to the floor) and coordinate the lifting of the lumbar spine up with the extension of the leg.  This coordinated movement gives a different effect in the mind. Instead of the movement being driven by the ego, "prayatna saithilya ananta samapattibhyam" or "perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached." (Sutra II.47 - thanks to Karen's Sutra Program, it was easy for me to look this up!)

Supta Baddha Konasana, holding ankles, allowing exhalations to rinse the abdomen

Supta Upavistha Konasana - keep the tailbone on the floor

Upavistha Konasana, forward, arms extended straight ahead

Paschimottanasana - final comparison to see what the sequence and practice gives

Uttanasana, we could choose whether to have our feet apart or together - she made a point of saying that after a long sequence of forward extensions, it is good for the back to stand up before twisting

Bharadvajasana I - everybody on two blankets, keeping the head straight ahead, turn the trunk as much as possible, then turn the head in line with the sternum and see how much easier is it to get movement.  Keeping the rotation of the trunk turn the head the opposite direction. 

Paryankasana - we didn't do this pose, but Patricia said it would be good to do this before Setu Bandha Sarvangasana if time permitted.

Setu Bandha Sarvangasana, sacrum on a block - after the abdomen was "squeezed and soaked" thru the practice of all of the forward bends it is good to create space and opening in Setu Bandha and Paryankasana

From Setu Bandha Sarvangasana, lift legs into Viparita Karani. Practice both with legs together (classic position) and legs in Upavistha Konasana.

Chair Sarvangasana - we didn't do this pose, but Patricia said it would be appropriate in this sequence

Savasana - do Sanmukhi mudra for 30-60 seconds at the beginning of Savasana

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