Thursday, September 29, 2011

Sequence from Wednesday Practice

I know I did.

Childs pose
Down Dog

Surya Namaskar A 3X
Surya Namaskar B 3X

1 minute timings:
revolved utkatasana
deep lunge with forearms down
Virabhadrasana 1
Anjaneyasana to Parsvottanasana
     -the deeper into the front leg you lunge here the better the parsvottanasana will be
parivritta parsvakonasana
     - go for back heel down today to increase the twist

continuing on with 1 minute timings-

work for the feet:

  • Work with feet to open up the bottoms of the feet- turn one foot under as though you are sickling the foot. that is the bottom foot. Put the navicular bone of the other foot in the arch of the bottom foot and release the fascia of the bottom foot. I learned all this stuff from Iyengar Yoga teacher, Laurie Blaekeey. good times.)
  • vajrasana with toes turned under behind you to stretch the soles of your feet.
  • Repeat  the previous two postures

work for the calves:

  • calf smashing with blanket roll behind knees in vajrasana
  • uttanasana with toes on blanket roll
  • repeat both postures

Still timing for one minute:

malasana feet together.
     -this will also be the peak pose so get a sense of where it is now to see if the following work helps it out.
gomukhasana, classic form with feet and legs together
adho mukha virasana
supta padangusthasana variation
     -with hands around top foot and forehead to the shin
triangmukaikapada pascimottanasana
janu sirsasana vairations with block
     -put block between leg high up near the upper inner thighs, place the bent leg foot up on block
      -bend forward between the legs
      -bend over straight leg to ioncrease twist in the spine and release in the back
janu sirsasana-
     - go wide, toward classic form with bent leg heel on bent leg inner thigh. this is to increase  the twist
ardha badha padma pascimottanasana
bharadvajasana 2

maricyasana 1 with clasp
maricyasana 2 with clasp
maricyasana 3 with claso
maricyasana 4 with clasp
     - on a blanket
     -without a blanket if you make the clasp
pascimottanasana (which should feel very lovely at this point)

malasana to uttanasana
(we ran out of time but the sequence I wrote continues on so if you have time to keep going continue on to the following postures:
pasasana with clasp
    - heels on blanket
pasasana with clasp
    -heels off blanket if you made the clasp
1/2 happy baby- I call this deep supine hip stretch
Clasped uttanasana
     - arms out to the side
     - clasped behind back at waistline

windshield wiper
set bandha sarvangasana
windhied wipers
setu bandha sarvangasana


Barefootlotuss said...

great sequence. . and with your signature specificity and thorough approach offered up with kindness and care. . .I wish you could teach it on Yogaglo.

Christina Sell said...

Thanks, Shannon! It was great to have you in class. And yes, I think that it would be great to have some practices like that up on the glo!