This is a draft version of the 4 hour afternoon session on Saturday. At this point I just want to note the sequence and the most important comments I heard in the workshop.
Parvatasana - Crosslegged Variation (Plate 107)
Sitting Pose - interlace the fingers - stretch the arms forward - lower the shoulder blades into the back - stretch arms up - relax the shoulders - extend the arms from the hips up - press through the palms towards the ceiling - slightly bend the elbows - move the arms behind the ears - stretch again - outer elbows towards inner elbows.
Interlace the other side
Upavistha Konasana (Plate 148 - LoY)
sit up right - press down the thigh bones - lenghten the calf muscles - put your hands behind you - spider fingers -
lift yourself up moving the sit bones towards each other - sit down again. This helps to get an inner lift from the perineum up.
lenghten the sides of the torso - relax the shoulders back - lift the sternum - lengthen the spine - grab your toes - lengthen your sternum up and move forward - this way you roll on the front part of your sitting bones - stay in the forward movement for a few breaths (Plate 148 - LoY)
Upavistha Konasana - Variation - One Sided Seated Angle Pose (Plate 152 - LoY)
sit upright -move torso towards the right - have spider hands on both sides of your thigh -lengthen the spine - move abdomen from left to right - move chest from left to right - stay here for a while before going forward - remember the twist in the torso - grab the foot - lengthen sternum forward - stay in the upright position for a while before going down completely.
Parsva Upavistha Konasana - Variation -
sit in upavistha konasana - press down thigh bones - make sure the knees are pointing upwards (the back of the knees are extended equally) - put the left elbow on the inside of your calf - press the elbow in the floor - put the right hand on your sacrum - twist the torso - left shoulder moving in (under) - right shoulder moving back - lift your right arm up and back to get more of a twist grab the baby toe side of your left foot and twist deeper. Stay here for several breaths. Repeat on the other side.
Parighasana Gate Pose(LoY - Plate 39)
left side kneels - the inner thigh rotates slightly forward (Opposite of Tadasana!) - the right leg is bent in a 90 degree angle - stretch the arms to the side - palms facing up - put the right arm on the inside of your knee -stretch slowly move downward on the inside of the calf - extend the leg towards straight - left arm straight up - move back to get more twist of the torso - back to centre line and then into final pose. Stay here for several breaths. Repeat on the other side.
Downward Facing Dog - Heels against the Wall
Arms: spiraling action
baby finger towards index finger (uppermost part of the palm)
wrists (inside towards outside)
Elbows (outer elbows towards inner elbows)
Inner Elbows towards outer shoulders
This spiraling action makes the arms strong
Standing Poses.
Trikonasana
entire side of the back foot against the wall - slap the "belly of the hamstring" to get a tingling sensation - press forward - press side of the foot into the wall - ground on the outside part of the heel - this action lifts the inner arch
...
move upper arm backwards to get more of a twist.
Throughout the pose focus on the thigh pressing forward - the side of the foot pressing into the wall.
Extended side angle
entire side of the back foot against the wall - front leg 90 degrees - elbow on the inner side of the bent knee - twist again - put front arm on the outside of the knee - knee and arm press towards each other
Parivrtta Trikonasana
heel against the wall - front heel lines up with the arch of the back - engage back leg
Salamba Sirsasana II
put foam block in between the elbows - press towards each other - this broadens the back
Baddha Hasta Sirsasana IV
against the wall - press upper arms into the floor
Supta Padanghustasana (Plate 284- 287 - LoY)
important - the leg that is stretched up: move femur down into socket and away from the torso.
Before you take the leg to the side (move towards the opposite side slightly to get the opp. side of the back well grounded on the floor - keep opposite side on the ground!!
Variation: move the leg that is in the air over the centre line - to stretch the hamstring a little different. Feel how the hamstring strech differs - put your mind on the stretch.
Uttanasana
(I forgot where this was in the sequence - we did it twice)- move the skin of the feet forward - bones in the feet backward - shin forward (grab calves if necessary) thighs back
Anantasana Vishnu's Couch (288-290)
move the under chest forward - gives you more stability in the pose
Shoulderstand
with a strap - the strap is tighter than usual
lie down - grab the sides of the mat - lift up the chest - go into halasana - clasp your fingers - Important: Move lower arms towards the outside - roll shoulders under - move inner thighs towards the ceiling - get up into shoulderstand - relax jaw - move chin up a little bit to relax throat. One foot down - both legs to the side get in Plate 247 (Halasana with legs apart) - move both legs to the right (keep hips up)
Supta Konasana Two
Karnapidasana
Salamba Sarvangasana II
Halasana
Parivrtta Paschimottanasana
Paschimottanasana
Savasana
Parvatasana - Crosslegged Variation (Plate 107)
Sitting Pose - interlace the fingers - stretch the arms forward - lower the shoulder blades into the back - stretch arms up - relax the shoulders - extend the arms from the hips up - press through the palms towards the ceiling - slightly bend the elbows - move the arms behind the ears - stretch again - outer elbows towards inner elbows.
Interlace the other side
Upavistha Konasana (Plate 148 - LoY)
sit up right - press down the thigh bones - lenghten the calf muscles - put your hands behind you - spider fingers -
lift yourself up moving the sit bones towards each other - sit down again. This helps to get an inner lift from the perineum up.
lenghten the sides of the torso - relax the shoulders back - lift the sternum - lengthen the spine - grab your toes - lengthen your sternum up and move forward - this way you roll on the front part of your sitting bones - stay in the forward movement for a few breaths (Plate 148 - LoY)
Upavistha Konasana - Variation - One Sided Seated Angle Pose (Plate 152 - LoY)
sit upright -move torso towards the right - have spider hands on both sides of your thigh -lengthen the spine - move abdomen from left to right - move chest from left to right - stay here for a while before going forward - remember the twist in the torso - grab the foot - lengthen sternum forward - stay in the upright position for a while before going down completely.
Parsva Upavistha Konasana - Variation -
sit in upavistha konasana - press down thigh bones - make sure the knees are pointing upwards (the back of the knees are extended equally) - put the left elbow on the inside of your calf - press the elbow in the floor - put the right hand on your sacrum - twist the torso - left shoulder moving in (under) - right shoulder moving back - lift your right arm up and back to get more of a twist grab the baby toe side of your left foot and twist deeper. Stay here for several breaths. Repeat on the other side.
Parighasana Gate Pose(LoY - Plate 39)
left side kneels - the inner thigh rotates slightly forward (Opposite of Tadasana!) - the right leg is bent in a 90 degree angle - stretch the arms to the side - palms facing up - put the right arm on the inside of your knee -stretch slowly move downward on the inside of the calf - extend the leg towards straight - left arm straight up - move back to get more twist of the torso - back to centre line and then into final pose. Stay here for several breaths. Repeat on the other side.
Downward Facing Dog - Heels against the Wall
Arms: spiraling action
baby finger towards index finger (uppermost part of the palm)
wrists (inside towards outside)
Elbows (outer elbows towards inner elbows)
Inner Elbows towards outer shoulders
This spiraling action makes the arms strong
Standing Poses.
Trikonasana
entire side of the back foot against the wall - slap the "belly of the hamstring" to get a tingling sensation - press forward - press side of the foot into the wall - ground on the outside part of the heel - this action lifts the inner arch
...
move upper arm backwards to get more of a twist.
Throughout the pose focus on the thigh pressing forward - the side of the foot pressing into the wall.
Extended side angle
entire side of the back foot against the wall - front leg 90 degrees - elbow on the inner side of the bent knee - twist again - put front arm on the outside of the knee - knee and arm press towards each other
Parivrtta Trikonasana
heel against the wall - front heel lines up with the arch of the back - engage back leg
Salamba Sirsasana II
put foam block in between the elbows - press towards each other - this broadens the back
Baddha Hasta Sirsasana IV
against the wall - press upper arms into the floor
Supta Padanghustasana (Plate 284- 287 - LoY)
important - the leg that is stretched up: move femur down into socket and away from the torso.
Before you take the leg to the side (move towards the opposite side slightly to get the opp. side of the back well grounded on the floor - keep opposite side on the ground!!
Variation: move the leg that is in the air over the centre line - to stretch the hamstring a little different. Feel how the hamstring strech differs - put your mind on the stretch.
Uttanasana
(I forgot where this was in the sequence - we did it twice)- move the skin of the feet forward - bones in the feet backward - shin forward (grab calves if necessary) thighs back
Anantasana Vishnu's Couch (288-290)
move the under chest forward - gives you more stability in the pose
Shoulderstand
with a strap - the strap is tighter than usual
lie down - grab the sides of the mat - lift up the chest - go into halasana - clasp your fingers - Important: Move lower arms towards the outside - roll shoulders under - move inner thighs towards the ceiling - get up into shoulderstand - relax jaw - move chin up a little bit to relax throat. One foot down - both legs to the side get in Plate 247 (Halasana with legs apart) - move both legs to the right (keep hips up)
Supta Konasana Two
Karnapidasana
Salamba Sarvangasana II
Halasana
Parivrtta Paschimottanasana
Paschimottanasana
Savasana
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