Manifest your Goals

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:

1. In

2. Back 

3. Wide. 

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. 

Sequence: 

-warm up-

Tadasana teach inner spiral: in back wide 

Uttanasana "" 

Table leg shalabasana inner spiral in back wide 

AMS with leg lift 

Hrl

L

Anjaneyasana

-basic-

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 

-harder-

Upright AMV at wall- w3 at wall 

L AMV wall 

L- Tree- w3- s.s- handstand 

Pigeon 

Camel block btw thighs 

-apex-

Bridge block 

Eka pada bridge 

-cool down-

Janusirsasana upright manual Inner spiral of back leg 

Janusirasana fold "" 

Baddha konasana 

Supta padangustasana femur root hands behind thigh- twist 

Symmetrical Pose: supta Baddha konasana 

-shavasana-

-centering-