Saturday, February 28, 2009

For those of you at home

For those of you at home who might like to practice the sequences from The Advanced Intensive, have at it.

Morning Class:

Tadasana- hands on pelvis, root down
uttanasana- extend spine with the breath 5X
right leg back, lunge
AMS
right leg forward, lunge
uttanasana
urdhva hastasana
uttanasana, look up
AMS
vinyasa between sides:
parsvakonasana
trikonasana
vira 2-reverse vira2
vira 2 with hands clasped behind back
bent leg lunge with forearms down
handstand
handstand with partner, squeeze inner heels
parsva utthita hasta padangusthasana, prep
parsva utthita hasta padangusthasana, out and neighbor supporting foot
half lotus in AMS
standing babay cradle, full pose
garudasana
garudasana in handstand
ardha baddha padmottanasana
lunge rooting pelvis
rajakapotasana prep
ardha chandrasana- ardha chandra chapasana-trikonasana backbended
AMS
vasisthasana
uttanasana
ardha baddha padmottanasana
lotus in handstand
eka pada raja kapotasana with quad stretch and backbend
anjaneyasana with quad stretch and backbend
uttanasana
rest on belly
danurasana
parsva danurasana
balasana
cobra with one leg in ardha bhekasana
ustrasana
urdhva danurasana
urdhva danurasana to ustrasana to urdhva danurasana (yes, this is a true story)
drop backs- 10X
pigeon droppings
ekapada rajakapotasana prep
eka pada raja kapotasana 1, 2, and 3
natarajasana
uttanasana
parsvottanasana
wide legged parsva uttanasana
child's pose
savasana

Afternoon class

uttanasa
lunge knees and elbows to floor
big wide pigeon (don't ask)
parivritta parsvakonasana prep
uttanasna
Ujayi pranayama
LAM-VAM-RAM, mantra repetition
janu sirsasana
ardha matsyendrasana
triangmukaikapada pascimottanasana-krouncasana- bharadvajasana 2
baddha konasana
open the feet in BK and bend forward
kabalabhati pranayama
uppa vistha konasana
parsva uppa vistha
agnisthambasana
twist in agnisthambasana - foot to arm pit
uppa vistha konasana
ujayi pranyama with antara kumbhaka
janu sirsasana foldingbetween legs
stage one parivritta janu sirsasana
janu sirsasana wider, fold between legs
parivritta janu sirsasana
hanumanasana
hanuman's vice
sahita pranayama
gomukasana with opposite elbow to top knee (Major!)
yogi dandasana
eka pada sirsasana
skandasana
durvasana
uttanasana
parsva danurasana
AMS
child's pose

Have fun! We sure did!

5 comments:

Jeremiah Wallace said...

Hanuman's Vice?

mfranke said...

Yeah, Hanuman's Vice?

And how did the Ustrasana to UD go for you? Could you describe the logistics?

With back toes curled under, move toward Laghu Vajrasana and then take the arm and hand over and back to get the appropriate position for UD...then roll head down, roll toward fore head to lift knees up and go to UD??

That must be it. Confirm....I will try it tomorrow.

Oh and, the quizzes are almost typed. Second force big time...

Christina Sell said...

Hanuman's vice is a twist in hanumanasana.

And yes, Mark, you got the logistics. Expect a strong sensation in the quads.

Mandy said...

Can you explain Parsva Dhanurasana?
Thanks!

Christina Sell said...

parsva danurasana is in LOY. Can't improve on his perfection. but basically danurasana then roll onto one side and then back up to the middle and then to the other side. make sure the bottom shoulders is back or it won't be efficacious and might even be painful!