Anusara Yoga SPOOKtacular Halloween Class

Anusara Yoga SPOOKtacular Halloween Class Plan + Theme + Sequence

Halloween is a time of courage! Where spooky things often jump out at us, our heart quicken and we feel alive! What can be even more scary then a haunted house or a scary movie is unveiling the masks we wear on a daily basis. These daily masks we wear to protect ourself let's us feel safe. Taking off our masks, being vulnerable, authentic and honest takes courage, connects us to our heart and let's us feel alive! Alive and real. It's scary but a quote I love is "magic happens outside of our comfort zone". While everyone else is dressing up for Halloween in todays yoga class let's dress down. Let's push ourself outside our comfort zone, take off our masks and unveil the magic and beauty of our hearts. 

Theme: Magic happens outside our comfort zone 

Anecdote: Halloween 

Heart quality: courage 

Apex: drop backs 

UPA: Open To Grace (opening ourself up to something bigger then our comfort zone.) Muscle Energy (drawing into ourself to find courage and stability) Shoulder Loop (courageously opening out heart) 

Sequence: 

Warm up:

Tadasana half moon stretch 

Utkatasana 

Lunge with side stretch 

Lunge bend and straighten back leg 3x- Anjaneyasana with side stretch 

Basic:

Upright EPRK prep

Prone pec stretch 

Anjaneyasana twist with quad stretch 

Lunge twist - high runners lunge twist 

Goddess- prasarita padottanasan hands clasp behind back

Malasana- bakasana

Rev warrior - parsvakonasana  

Lunge eagle arms- eagle- standing backbend 

Harder:

Dolphin hands turned out on wall 

Pincha mayurasana

Quad stretch at wall 

Ustrasana against wall 

Danurasana - side- side 

Setu bandha sarvangasana 

Apex:

Urdhva danurasana 2x

Drop backs with partner

AMS with partner

Cool down:

Double pigeon 

Upavistha konasana

Twist 

Supta symmetrical root femurs 

Shavasana 

Closing: 

Meditation 

Santosha: Contentment

We are on to the second Niyama this week, Samtosha (Contentment).

Life is a pulsation (spanda) of ups and downs. It is so easy for me to practice my yoga and this Niyama in particular when I am on an up swing. When life is good. However it is much harder when I meet resistance. That is when it is easier for me to let go of contentment and grasp on to anger, fear, sadness, and resentment. Some people think because I practice yoga and try to see the good I think all of life is good. I don't. There are horrible horrible things that happen in the world. I don't believe we have to think these  tragedies are good. However I do think we can find contentment and an acceptance that can keep our soul lighter during heavy times.

Yesterday I was struggling. Weeks of no sleep had caught up to me and I was at my edge. Full of resentment to my husband for getting to sleep while I am up all night nursing, rocking and singing to our baby. My head was full of frustration as I was planning my class with the theme santosha, I laughed. Here I was planning a class on contentment even during troubling times while I was experiencing a troubling time and not choosing contentment. I took a few breaths. I accepted the reality of the situation. Yes I am sleep deprived. Yes it sucks. But no I won't feed that by getting more mad and cultivating anger to the world. I will be okay with what is happening even though I don't like it. Funny thing is 30 minutes later my husband unexpectedly took Sage from me and took a 90 minute nap. How sweet!  

We can practice this Niyama in our asana practice by accepting where we are in our practice. Yes I would like to be able to do mandalasana again running out my stationary head  on the floor but after my c-section I haven't been able to practice this backbend. Although I don't like that I can no longer do that playful asana I can be content with it. Another way to practice contentment with asana is practicing poses you don't like. I used to get so frustrated when a teacher taught a pose I didn't like. As if they could read my mind, know I didn't want to do a certain pose so purposefully taught it. How rude! Now I love it. Because I can practice being okay, being steady, even smiling during a challenging experience. That is where growth happens.

I challenge you. Practice contentment. Santosha. On your mat off your mat. When life is good but more importantly when it's not.


Saturday Anusara
Props: blanket, 2 blocks, strap
P.o.e is, os. Oe

AMS:
Lunge
Lunge - short lunge- lunge
Lunge T arms twist- rev hand behind head- high runners lunge twist - l.l quad twist
L.l quad both hands- twist
Eprk active - Eprk quad  swivel hand
Danurasana
Eka padangustha dhanurasana strap
Crunches- crunches twist opst knee lifts
Ustrasana
Pec stretches at wall
Pinch wall
Eprk myriad
Triag mukhaikapada paschimottanasana
Root femur bones
Mantra missile strap
Symmetrical pose





Saturday fundamental
Poe: thigh loop

1/2 sun 3x
Lunge
Anjaneyasana
Tree
Pigeon
Camel
Bridge
Danurasana
Supta pigeon
Mod. Mod. Parsvak
Mod. Parsvak
Trikonasana
Seated twist
Root femur bones
Twist

Svatantrya

Thursday
Poe: thigh loop. One indicator that thighs are back is that the greater trouchanter the boney proteberence on the lateral head of the femur should be behind the lateral malleolus (ankle bone). The skill is keeping the thigh bone back while activating the glute with outer spiral and pelvic loop. Since the glute is such a big powerful muscle it often with push the femur bone forward.
Props: blanket, strap, block
Theme: Svatantrya.  One of the attributes of the Divine, as recognized in Tantric texts meaning ultimate freedom. The teachings tell us that we also have this attribute which I find hard to connect to. I feel so limitted by my body, finances, heck even gravity. When I contemplate on this quality in my life I find it is through restriction that I experience freedom. For example the more control I use with my alignment on the mat the more freedom I experience as my body expands, I am also free to do what I want off the mat because I haven't accumulated injuries from my practice. It's a paradox in my option because the only way I can experience this freedom is through the practice of discipline.
Heart quality: discipline

Tad:
Lunge
Lunge- short lunge- lunge
AMS:
Low lunge quad
Kneeling mod. Parsvak- Mod.
ardha chandrasana TL
Camel
Danurasana
Eprk prep- Eprk active
Eprk quad
Trik- ardha Chandra chapasana
Standing pigeon- Eka pada galavasana
Wall:
Handstands 2x
One handed handstand
Utthita pada b
Supta pada b
Mantra missile strap
Root femur bones

This mornings class was terrific. I feel my confidence continuing to grow and it is reflected through my students. My regular students are growing and I get terrifically positive feedback after classes. I am feeling so blessed to have anusara yoga fallen into my life.

A Little Extra Umph

Tuesday Anusara Yoga
Theme; talking about the difference between the minimal required vs. adding a little extra umph with your effort.
Antidote: structures. fathers vs. dads. Baby wearing regular vs. reinforced. Regular produce vs. organic
principles of emphasis: outer spiral learning to fire the glutes (after establishing the actions of inner spilt and holding those with muscle energy)
Heart quality: effort
~*~*~*~*~*~*~*~*~*~*

GET TO KNOW YOUR BUTT MUSCLES:

Before you start working with these principles in practice, take some time to get to know your butt muscles:

· Gluteus maximus is the largest butt muscle (in fact, it’s the biggest muscle in your body), spanning from the side of the sacrum and ilium to the femur. It’s primary function is to act as an extensor of the hip, but it also laterally rotates (turns out) the hip in extension. This is one reason the back leg in most poses tends to have too much outer spiral. If your leg is fixed, gluteus maximus serves to scoop the pelvis under (retroversion). To feel its engagement, standing in tadasana holding your buttocks and stretch one leg back behind you, extending the hip. You’ll feel the gluteus maximus fire on that leg. Now try standing in tadasana and scooping your pelvis under. You’ll feel both buttocks engage.

· Gluteus medius is located on the outer hip, running from the outer upper hip down to the greater trochanter of the thigh bone. It’s primary role is in abduction of the hip, moving the leg away from the midline by drawing the greater trochanter toward the top of the hip. It also serves to stabilize the pelvis when you’re balancing on one leg (including when walking). To feel it, try standing in tadasana with both hands on your outer hips. Lift one leg straight out to the side to feel gluteus medius do the lifting. Interestingly, gluteus medius will also fire on the standing leg, to steady the balance by rooting downward into the earth.

· Piriformis and those other lateral rotators: There’s a group of six deep hip muscles that all contribute to lateral/external rotation the hip. The main one to note among these is the piriformis, will contract (and spasm) in an attempt to stabilize the hip when the inner thigh/outer hip team is not doing its job. Piriformis happens to sit right on top of the sciatic nerve, and so when it’s tight it can cause a shooting nerve pain down the leg (also known as piriformis syndrome), and due to its connection to the sacrum, it can also pull on the sacrum to jam the sacro-iliac joint. I have a hard time actually feeling these muscles engage; rather, I feel them best when they’re being stretched in hip openers, like pigeon pose. However, you will only feel them stretch if you get the inner thighs back and wide first, and maintain that while adding Outer Spiral.

Principles of Emphasis:

Muscular Energy For finding optimal alignment in the hips you need to tone the upper inner thighs (adductors) and the outer hips.

Inner Spiral turns the inner thighs in, back and apart (this is achieved by the strength of the adductors) and sets the head of the femur bone into the acetabulum (hip socket). The sitting bones widen, and the buttocks muscles soften their grip in order for these smaller muscles to create the inner spiral rotation. In asymmetrical poses the back leg needs more inner spiral.

Outer Spiral initiates from the action of the tailbone scooping under, and also wraps the outer hip back and toward the midline of the body. This involves the strong lateral hip rotators (piriformis, gluteus maximus, and other smaller rotators). When you engage Outer Spiral, make sure that the action of the butt muscles doesn’t override the alignment action of inner spiral. In fact, you’ll probably feel that the inner thighs have to work even more to keep the energetic flow back as you add the action of Outer Spiral. In asymmetrical poses the front leg needs more outer spiral

Organic Energy creates space in the joints by powerfully extending from the focal point toward the periphery. When the pelvis is the focal point the pelvic bones and tailbone move downward towards the earth, and the lower back and low belly lift up toward the sky. Gluteus medius is one of the key muscles involved in the rooting action of Organic Energy, and it creates enormous space and stability in the hip, especially when you’re balancing on one leg.

*~*~*~*~*~*~*~*

The sequence:

Tad:
Lunge inner spiral
Lunge- short lunge- lunge
AMS leg lifting work balance of is/os
W2
W2- mod. Parsvak- rev. Warrior
W2- mod. - parsvak- rev. Warrior
AMV prep L, AMV L, AMV wall
Bum burning exercises:
Tad - standing pigeon - half moon- tad 3x
Tad- parvrita vira 3- tad 3x
Partner ardha chandrasana (root down top hip)
Spastic pose (Start in uttanasana holding the big toes in yogic toe lock (first two fingers around the toe, thumb pressing into the floor). Engage the legs, especially by hugging the midline, and then widen the inner thighs back and apart. Shift your weight onto one foot as you lift the other leg straight out to the side. Gluteus medius, as an abductor, gets a workout on the lifted leg, while, as a stabilizer, gets a workout on the standing leg.)
Tree
Eagle
Butt massage on floor - Pigeon
Mantra missile
Shavasana

Brahmacharya: moderation of energy

Brahmacharya
Definitions of what it means vary widely – from total celibacy at one end, to the application of moderation towards all sensory experiences. If we look at the literal translation of the word we find "Brahma" means the ‘divine consciousness’ and "charya" in this context, means ‘living’ or ‘one who is established in’. A literal definition of the fourth yama becomes "one in alignment with divine consciousness" or "being established in divine consciousness"or sometimes translated to mean ‘walking with God’.

Looking at this from a place from moderation is realy going against the norm of society where we race around to acquire. We want more money, power, things. We want want want. An example of not being on moderation and living brahmacharya could be the show Sex and The City. Carrie with all the fancy shoes and clothes, Samatha with all her men, Charlotte chasing perfection , and Maranda always working more and more. Think about how much time and energy those women devote to their various obsessions and quests. Now think about what would happen if that time and energy was freed up and available for use in other things, like coming more into alignment with the divine.

Patanjali says in Surta 2.38 "Brahmacharya pratishthayam virya labhah.

Upon being established in brahmacharya, there is the attainment of vital energy."

We can apply this yama to our yoga practice by using our energy wisely. When you come into the pose and begin to apply the universal principles of alignment think how you can do the alignment and hold it well with the least energy possible. This way you arnt using up your energy to fast and teach yourself how to use your mind, body, heart efficiently.

I remember when I used to practice a more flowky style I would use my energy so quickly swinging legs around and doing dance like movement. I would use my energy so much I needed to come to child's pose frequently and would leave the class equashted and drained. Now when I practice I work hard for sure but I don't experience that same equation. I rarely take a child's pose and never teach child's pose. I do this because it helps students learn to pace themselves and not burn out. I leave class feeling like I worked by refreshed and at ease, not like I need a nap.

Toning the low belly is another way conserves prana (life force energy). A teacher once explained to me that "dropping the lower belly splatters our life force out in front of us". Conserving this pelvic energy can them be channeled up the spine (along the shushumna channel) to the heart, anahata chakra.

Anusara 1-2
Heart quality: concentration
Poe: outer spiral, organic energy

Tadasana - L 3x:
1st: L
2nd. L - short L fire glute - L
3rd. Glute firing: L- hrl twist - W2
AMS
L
Mod. Parsvak- scandasana- half moon
Mod. Parsvak- parsvak- scandasana - half moon
Glute firing exercises:
Tad- standing pigeon - half moon 3x
Tad-standing pigeon -parvrita vira 3 3x
Anjaneyasana quad
Pigeon
Pigeon twist quad
Pigeon quad
Pec stretch wall
Handstands wall
Forearm balance wall
Fish
Bridge
Urdhva danurasana
Root femur symmetrically
Fish crunches- shavasana




FUNdamental's
Poe: TL, ABB

1/2 sun 3x
Tadasana- lunge 3x
Chest stretch wall
DD prep wall
Vinyasa prep wall
Sun A 3x
Dd- L
Tree
Tree
Standing pigeon
Pigeon
AMS- w2
AMS- mod. parsvak
Sphnx quad
Supt pada- a- b strap
Trikonasana- wall block
AMV
Janusirsasana
Sucasana twist
Shavasana

Create the Life You Want... And Tone Your Behind

Theme: create the life you want. What does this mean... To me it means I need enough freedom in my life to let opportunities, magic and the good stuff come in but at the same time I need enough discipline to not let to much good time in my life is chaotic and control to open to not prevent opportunities.

Same goes with the health of our lumbar spine. We need openness so the lumbar spine extends going in and up but if we don't have any boundaries we can have to much curve causing a collapse or we can be to stiff where the curve goes the other way and is rounded in flexion which we don't want. To create a happy healthy low back and life we need the dynamic balance of both freedom and discipline to hold the freedom.
Poe: muscle energy/midline, inner outer spirals
Props: 2 blocks, blanket, strap


Utk- utt inner spiral vs. outter
AMV prep ""
AMV L ""
AMV ""
Tad- L 3x glute work :
L
L short l time butt long lung
Lunge- standing pigeon- twisted warrior 3 butt toner
Glute firing exercises
Active pigeon
Pigeon twist quad
Active pigeon quad
Parsvotonasana- scandasana- trikonasana-
Ardha hanuman ankle loop
Uttanasana feet on blanket roll
Uttanasana blanket in hip crease
Matsyandrasana
Fish prep crunches to help create natrual cures of spine for shavasana

We first made sure everyone understood thigh loop and inner spiral. The muscles that create and hold these actions are much smaller then the gluteus muscles so they bed to be established first. Then we did lots of breaking down on firing the gluteus with outer spiral. Students seemed to really enjoy the burning bum action.

Asteya...or a-stay-a-way from what does not belong to you (non-stealing)

Teaching 2 Anusara classes tomorrow level 1-2 9-10:30 + FUNdamentals 10:45-11:45. Both classes we will talk about the third yama Asteya...or a-stay-a-way from what does not belong to you (non-stealing) the first class we will look at how this means not seeing you are surrounded with abundance is a form of stealing from yourself just like thinking you can't do challenging yoga poses so not really trying. At the same time we can't forget that doing poses that are to advanced and we can't maintain the alignment is stealing from our future health and happiness. We will work stronge  muscle energy in the upper body and do fun poses like Ganda Bherundasana  (Formidable Face Pose/ chin stand) + eka pada rajakapotasana (full pigeon).  The second class we will focus on the basics. Gotta love how basic seem simple but can have so much depth if you look into them. Don't steal. From others from yourself. Practicing yoga can help is not steal from our health and our future longevity. Patanjali states that when one is fully engaged in astaya, non-stealing, all the wealth of the world becomes yours. As it's often said, the greatest wealth is one's own health! We will also focus on the basic yoga postures and how a simple foundation can help hold the spine and heart up better.


Anusara 9-10:30
Theme: Asteya...or a-stay-a-way from what does not belong to you. Not stealing in the basic sense but This third Yama also speaks to not stealing from yourself. Not thinking that you are surrounded with abundance is a way of stealing from yourself, just as is thinking you can't do a certain yoga pose so not giving it a REAL try.
Peak poses: Ganda Bherundasana  (Formidable Face Pose/ chin stand) + eka pada rajakapotasana (full pigeon)
Poe: open to grace, muscular energy, shoulder loop

Tadasana clasp hands chest stretch - vinyasa - shalabasana
Cat/cow- knees/chest/chin push ups 3x
Fish
Lunge fish arm
Knees chest chin- low cobra
Active pigeon -Pigeon twist quad
Knees chest chin- low cobra
Anjaneyasana - scandasana - ardha chandrasana chapasana
Knees chest chin- low cobra
Anahatasana
Camel
Core work:
Crunches
Crunches opst knee to elbow
Bicycle crunches
Fish
Mod. Chin stand 2 blocks medium level
Mod. Chin stand 2 blocks lowest level
Mod. Chin stand one knee on ground one leg lifted/ maybe foot to opst thigh
Chin stand
Torture pose:
Anjaneyasana reach arms to wall-  Eka pada raja prep ""
Urdhva danurasana wall
Eka pada rajakapotasana partner strap
Matsyandrasana twist
Femur bone rooting
Tadasana (strap) shoulder loop neck stretches
Shavasana (manual shoulder loop adjustment)

FUNdamentals 10:45-11:45
Theme: Asteya...or a-stay-a-way from what does not belong to you getting back to the basics with morals right and wrong non stealing seems simple but there is so much to it. Just like the foundation of out yoga pose, seems simple but there are so many refinements.
Poe: open to grace. Foundation.
Heart quality: softness

1/2 sun 3x
Tadasana- lunge 3x
Chest stretch wall
DD prep wall
Vinyasa prep wall
Sun A 3x
Dd- L
Wide leg forward fold- star
W2
Mod. Parsvak
Tree
Standing pigeon
AMS- w2
AMS- parsvak
Sphnx quad
Supt pada- a- b strap
Trikonasana- parvrita trikonasana wall block
L stand prep
L AMV
Janusirsasana
Matsyandrasana twist
Shavasana

Ge

Back bending sequence

Saturday anusara-inspired sequene. This class was a lot of fun. We talked about devotion and being a powerful server of love.

here are some pics of me doing this sequence at home

Dharma
be that which nourishes and sustaines ea
Root femurs
Supta pada A
Root femurs
Bend knees lift feet crunching twist, working top of abdomen, exhale lift and twist – bicycle
Bridge- hold shin bones lift up heart
Supta pigeon hamstring stretch grab bottom leg over head
Supta pigeon bridge
Supta pada A
Rock n roll up- navasana
dd-utt
½ moon stretch
½ moon stretch one leg
Utt- vinyasa
Lunge- with ½ moon side stretch both ways- Anjali twist open arms to T rev lunge twist hand on upper back forearm behind head- fingers to floor high runners lunge twist- l.l twist quad on outer edge of front foot, kick foot into hand backbend, then move foot to butt for deeper quad stretch
Shalabasana clasp hands- parsva shalabasana rock over onto one side lift top leg poption grab back foot with hands and kick- back through center switch clasp hand other finger on top rock over to other side- center- cobra lift up hip look toward
belly power in belly then lower hips and open chest
Mod. Parsvak
Bow w2 finger on floor inside- trik
Bound [strap] parsvak- bound trik- parsvak
Anahatasana
Dolphin
Anjaniasana reach hands to side turn palms up grab mat for power
Handstand wall
Pincha up wall
Pincha front knee bent
Hanumanasana fold frwd or to midline to inner spiral hanuman calls on our devotion to love
Bridge hands under hips extend legs out straight feet flat on floor, neck lifted
Urdhva Danurasana heels up
Urdhva or bridge leg lift
urdhva 2 walk or bridge legs out together straight
Root femur bones
Twist both knees bent- gallopers twist
Succasana twist

This to will pass. Thursdays sequence

Thursday:
This to shall pass
Thinking a situation is permanent
Antidote: the flu
Our position specifically the shape of our spine
P.o.e: inner spiral, outer spiral

Lunge- step forward tad knee up2x
Half sun 3x
Standing pigeon
Standing pigeon
Tree
Warrior 2
Warrior 2
Mod. Parsvakonasana
High runners lung twist- w2- mod. Parsvak
Mod. Parsvakonasana - half moon
Scandasana- half moon- standing pigeon
Standing wide leg forward fold
Trikonasana
Handstands
Supta baddha konasana legs up wall
Janusirsasana
Half double pigeon
Double pigeon block
Double pigeon
Wide leg forward fold to side
Wide leg forward fold
Supta baddha konasana

Heart Openers for Breast Feeding

Our beautiful baby boy arrived October 22nd (birth story to come). It has been so amazing having him out of my belly and in my arms. When he was born my heart expanded to make room for all the love I have for him and the new love I have for my husband seeing him in his daddy role. I want to lift my now bigger + fuller heart up. However holding and breast feeding baby Sage puts my body in a position that hides my heart, tightens my upper neck and pec muscles while over lengthening and straining my back muscles. Ouch. I have been doing these gentle stretches to keep my body somewhat in alignment. 

Holding a baby and breast feeding takes my body into horrible alignment that creates more stress and tension in my life. I am so happy to do it and LOVE all over my baby. But I don't want my body to forget optimal alignment, the alignment that creates more harmony and happiness in my life. 

The main alignment actions I am reminding my body of during this sequence are:

• Side Bodies Long + Inner Body Bright
• Arm Bones Back  + Shoulder Blades Together
• Chin Up + Palate of Mouth Back

my favorite thing to so with a strap to help integrate arm bones back. start with the strap horizontally behind back under shoulder blades, bring the tails of the straps in front, over and behind the shoulders, cross the tails behind your back forming am X, tighten strap and grab each strap and pull forward. Lengthen from hips up through arm pits and into the sides of the neck. Expand your ribs and broaden the collar bone opening your chest. Watch that the floating ribs don't stick out causing a collapse in the kidneys. If you notice this is happening pull the floating ribs in toning the abdominal muscles. Lastly check your head, is it sticking forward? Lift the chin to horizontal and slide throat back until the palette is over the spine. Once in this pose you can do some neck lengtheners: take chin to chest, and then one ear to one shoulder and other ear to other shoulder, then back to center

I like to start with a strap and pull up as high as I can and then pull down as far as I can. then I take the full pose by bringing my hands together. Just like in the sequence above: lengthen your side bodies, expand your chest opening your heart, draw arm bones back, squeeze shoulder blades together, draw floating ribs in, extend from pelvis into floor and from pelvis up through crown of head. I like to hold these shoulder stretches for 2 minutes.

Start with a block on the 2nd level horizontally placed below cervical vertebrae 7 (to find look toward belly button feel the back of your neck. That boney vertebrae that sticks up is C7) and slowly wiggle your way down stopping between each vertebrae from C7 to T12. Keep floating ribs pulling toward pubic bone to avoid kidney collapse. With each breath lengthen from hips up side bodies and draw arm bones back hollowing arm pits out. I like to hold each place for 2 minutes.

Beauty and The Beast

Last weekend I went to see Beauty and The Beast in theaters re-released in 3D. (I laughed as I paid 8.50 for a matinee movie that I own in VHS.) I love this classic Disney movie. I love being remind of the teaching that beauty is inside. That I should work on connecting to the beauty that is inside of me instead of on the surface. That I should look for this inner beauty in lovers, family, friends and strangers. I am reminded that my yoga postures and my students have so much beauty inside even if it isn't the full version of the pose.

In the movie the beast is so disconnected from his own inner beauty that he can not even look at himself in the mirror without flying into rage. Being a lover of alignment I made a few observations... The Beast is hunched over, with his shoulders rounded forward and unplugged from his heart. However when he can love someone and they can love him and he becomes a prince again, he stands up tall (side bodies long) his shoulders are drawn back (head of arm bones back) his shoulders are broad (inner body bright) and his heart is lifted (shoulder loop).

I used this as a theme for a few classes. Doing strong shoulder work leading up to some big heart openers. Lots of side bodies long, head of the arm bones back, tips of shoulders into heart, and hyoid bone back. In my Monday class at The Yoga Center we partnered up for Urdhva Danurasana holding onto ankles. In my Tuesday class at Avenues Yoga. We went a bit deeper in Urdhva. After watching and observing the students urdhva's, I showed a quick demo on how rolling further forward onto the forehead (after pressing up to the top of the head) gives a greater ability to lengthen the side bodies, plug the arm bones back, and shoulder loop. This combo takes me into such a powerful place to press up. I let them know they were all doing the actions of lengthening and plugging the arm bones back, they were doing it so well I offered another refinement.

Images: http://www.usdvdsale.com/Beauty-and-the-Beast-Special-Edition-DVD-(Disney)-107.html

http://www.mousecomedy.com/2010/10/beauty-and-beast-return-of-curse/