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

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

*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

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

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

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