Norman's without Norman

Norman is in India, so Shane and Danielle have taken over his class. Rebecca and I went to the Saturday class - Forward Bends. It's like a Norman lite class - similar sequence - gentler adjustments ;-)

20 min headstand - the longest I seem to be able to do a headstand is about 5 min. My upper back or neck start hurting - I certainly don't want to risk injury! The two major things I focus on right now are:
placing the crown of the head on the floor: in the past I was too much on my forehead - which translated in neckpain - non alignment.
Lifting the shoulders towards the ceiling: it helps to open my chest and strenghtens my upper back. Slowly I am getting awareness in this area. It feels like the spine is sinking into the body - towards the front of the body - it's a neat feeling!

Plow Pose - straight back

20min shoulderstand + variations
one foot towards the ceiling - one foot towards the floor - lengthen
one footed drop backs into bridge

Plow Pose

A hip stretch - right leg bent at the knee - foot at the groin. The other leg is bent too - foot is placed about a foot in front of the other ft. Front foot lines up with the ankle of the right foot. Lean slightly forward to open the hips.

Janu Sirsasana Twist

Janu Sirsasana - stretch hamstrings

Dandasana

Parivrtta Janu Sirsasana

Dandasana

Paschimottanasana

Purvottanasana


Savasana