Friday, January 30, 2015
Tad- utt- ardha utt- high runners lunge fingers in line with front heel lift back thigh root front thigh- AMS- vinyasa- second foot steps forward through high runners lunge - utt - tad
"" low lunge twist
- putting it all together -
Hold outer edge of foot sit up like your having a tea party- eka hasta bhujangasana 2x
Lean back on forarms feet off floor cross legs, firm muscles to bone, sqeuze ankles, knees inner thighs together, draw from feet to pelvis then extend legs straight 2x
eka hasta bhujangasana- ashtavakrasana
*embrace yourself as you embrace life.
*anusara philosophy says, life embodiment is an expression of love
Wednesday, January 7, 2015
Anusara class plan and sequence
Theme: tap into your Shakti (manifesting) power to stir you in the direction of your goals in 2015
Antidote: thinking about our intentions or goals it's important to look at the actions we are taking and see if they are helping to drive us toward our goals. One of my continuous goals is to drink more water but when I look at my actions they don't help manifest that goal. I have gotten in the bad habit of leaving my water bottle at home. I need to use my power to bring my water bottle to help manifest my goal of drinking my H2O.
Much like in yoga we need to look and say I want my yoga practice to help my body feel better. But then i look and see I have gotten in a bad habit of keeping my low back rounded so I need to use the power of alignment (in this case inner spiral) to help create a curve and more space in the low back and hips.
Upa: inner spiral (special emphasis on inner spiral of back leg) inner spiral has three actions it turns the thighs:
When these actions are taken in the back leg they act like a rudder on boat and help the inner body on the direction the thigh is turning. For example lunge with the right foot forward. You would perform more innerspiral on the back left leg (because front legs natural have more inner spiral). You would engage the leg and turn it in, back, wide and that will twist the inner body towards the right. In this way we are using the power of the back leg to stir us in the direction we want to go.
Tadasana teach inner spiral: in back wide
Table leg shalabasana inner spiral in back wide
AMS with leg lift
Cobra lift leg one at a time and inner spiral
L.L quad- Urdhva prasarita eka padasana
W2 focus on the back and wide of inner spiral on back leg
Parsvak - rev w
Standing hip stretch - w3 prep - L
Upright AMV at wall- w3 at wall
L AMV wall
L- Tree- w3- s.s- handstand
Camel block btw thighs
Eka pada bridge
Janusirsasana upright manual Inner spiral of back leg
Janusirasana fold ""
Supta padangustasana femur root hands behind thigh- twist
Symmetrical Pose: supta Baddha konasana
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