Friday, January 30, 2015

Self Love

    Upa: 3 aspects of muscular energy 
    Apex: ashtavakrasana 
    Theme: use your practice to deepen your relationship with yourself and cultivate self love 
    Antidote: muscular energy is a contraction, an embrace a self hug 
    Heart quality: self love 

      -warm up-
    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
    "" anjaneyasana 
      -Teach 1st aspect of muscle energy: muscle to bone-
      Tad- star 
      W2 feel front leg how it is easier to engage all sides of thigh and engage back leg 
      Star straight legs engage all sides of leg toning muscle to bone feel with hands- prasarita padotonasana (we practice self love self care by never stretching  without actively engaging first)
      Utk knee caps lifting isometrically drag heels back to engage hamstrings 
      Standing hip stretch 
      -teach second aspect of muscle energy: to the midline-
      Supta block btw thighs inner edges of feet touching hug midline
      Twisting core 4x
      Tadasana midline 
      Standing crescent 
      Eagle - w1 - AMS- vinyasa - tad 
      -teach third aspect of muscle energy: from periphery to focal point-
      Tadasana lift up one leg apply other two aspects of muscle energy then inhale draw from foot to focal point at the core of the pelvis then exhale extend from focal point at pelvic floor back out through foot 3x  Tadasana feel deference btw legs then repeat 
      Lunge finger tips in line with front heel focus on back leg pulsate with breath inhale to focal point exhale back to foot 
      Active pigeon 
    High runners lunge forearms on floor- shoulder under 
    - 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
      -cool down-
      Windshield wiper (just like we take care of ourself by always engage when we stretch we also alway engage when we twist) 
      Self hug 
      Supta Tadasana legs together hands at side firm muscles, draw to midline, pull to active focal point at hips. With this full engagement this embrace of yourself allow your breath to expand 5 breaths 
      -shavasana- release arms at 30 degree angle feet relaxed outer hip distance wide 

      Key ques:
      *yoga is a practice of self care of self love.
      *you are worthy of your love 
      *spread fingers brightly, make your hands feel alive press into knuckles. 
      *when muscles burn it's like the smoke from incense that is an offering to yourself. 
      *Lovingly hug muscles to bone 
    *embrace yourself as you embrace life. 
    *anusara philosophy says, life embodiment is an expression of love 

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