Beginner Class on Monday, June 21, 2010

We worked on keeping the length of the front body by moving the front ribs away from the abdomen and towards the chest and lifting the chest by bringing the upper arms into the shoulder sockets, moving the trapezius away from the neck, and bringing the shoulderblades into the back body. Enjoy!

Swastikasana (invocation)
Adho Mukha Swastikasana: with rolled blanket in hip creases, lift bottom front floating ribs up and over rolled blanket, extend trunk and arms forward, move floating ribs forward away from blanket roll and toward the chest (the blanket roll should help prevent the ribs from moving backwards toward the abdomen)
Adho Mukha Vajrasana: (knees and feet together) with blanket roll (same as above)
Adho Mukha Virasana: big toes together, knees apart, no blanket roll but same actions
Adho Mukha Svanasana
Uttanasana (concave spine): pull floor toward you to extend the sides of the trunk more, bring arms into shoulder sockets and move shoulderblades into back-body to open and move chest forward
Tadasana
Urdhva Hastasana: stretch up thru front of arms and pull down thru back of arms so trapezius moves away from the neck and draw the shoulderblades down and into the body to open the chest
Urdhva Baddhanguliasana: stretch up thru front of arms and pull down thru back of arms so trapezius moves away from the neck and draw the shoulderblades down and into the body to open the chest
Ardha Paschima Baddha Hastasana: hold one arm behind the back with the opposite hand, just above the elbow, roll your outer upper arms back and move the shoulderblades down to open the chest
Gomukhasana (arms only): move both upper arms back and draw shoulderblades down to open the chest
Chatushpadasana: press heels down to lift thighs and bottom of buttocks up; press outer upper arms down to lift shoulderblades up and lift shoulderblades up more to lift chest up
Uttanasana (concave spine): move shoulderblades into back-body like in Chatushpadasana to open chest more
Chatushpadasana
Padangusthasana (concave spine): pull on toes to bring arms into shoulder sockets, move shoulderblades toward waist and into the back-body to open chest forward
Chatushpadasana
Prasarita Padottanasana: hands on hips, come over half way maintaining concave spine, sneak hands to blocks (or floor) without disturbing trunk, pull blocks back toward you to move upper arms, trapezius, and shoulderblades toward your waist to open and bring chest forward
Chatushpadasana
Salabhasana: arm action only, roll outer upper arms toward ceiling and stretch hands back toward feet to open chest
Bharadvajasana I: roll upper arms back and bring shoulderblades down and into back-body to open chest
Dandasana, Urdhva Hasta and Urdhva Mukha phases: press thighs and hands down to lift trunk, extend arms up without diminishing the lift of the trunk, hold belt around feet, pull belt to bring arms into shoulder sockets, bring shoulderblades down and into back-body to open chest
Savasana

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