VK 002 : practice plan 2015.09.30

Ding-namaskara
Surya namaskara
Marichyasana sub-routine

Parsvakonasana sub-routine
Virabhadrasana sequence
Ardha-Padmasana sub-routine
Padmasana sub-routine
Headstand 5min
Shoulder stand 3min
Paschimottanasana 5 min
Maha Mudra 5/5 min
One leg standing asana 5/5

Kaphalabhati 108
Nadi sodhana - 72 at  4:16:8:4

Iyengar Invocation

TMYK 001: Asana

TMYK (the more you know)

There is actually a name for the fingers interlaced, palms turned up?
Urdhva Baddhanguliyasana.

Iyengar Level 2-3 : 2015.09.29

Invocation:

yogena cittasya padena vacam

malam sarirasya ca vaidyakena

yopakarottam pravaram muninam

patanjalim pranjaliranato’smi

abahu-purusakaram

sankha cakrasi dharinam

sahasra sirasam svetam

pranamami patanjalim

hari om

adho mukha vajrasana

adho mukha svanasana - long, ok for heels to raise from ground

utthita uttansana - shoulders into back, lift chest.

rope work: first use upper rope to get lift, compare with using lower rope to help rotation of the hips and lengthening of the side body. long rope to deepen extension of the side waist in preparation for twist. side of back foot to block, pull forward with "horse shoes" of the feet

trikonasana

tadasana  

utthita parsvokonasana - lift up thigh bone of the back leg, keeping leg straight

tadasana

parivrtta trikonasana - rotate heel some on block press back of heel into block

tadasana

parivrtta parsvokonasana - rotate onto ball of back foot press heel into block.

tadasana

counter posture hands on ropes hips back from feet

sirsasana - front body collapsing, broaden lower ribs to pull back thighs to open front body, lift up from shoulders 

marichyasana III - sitting on folded blanket to give height, near wall to assist with torso rotation, assist bend in knee, move foot in, tuck toes under extended leg, inhale arm up and reach arm pit as far across bent leg as possible, tucking into leg, other hand to wall, pulling down to raise and rotate torso, both elbows drop.

repeat 3 x, on third, hand of arm at bent knee goes to extended leg shin

catushpadasana - blocks at wall, seat in towards heels, slide balls of feet down blocks to floor, press into ground, lift hips, shift one shoulder under, shift second under lift hips, chest comes towards chin:|| on second, place feet on top of blocks sliding balls of the feet down wall, move shins away from the wall, bringing chest closer to chin

salamba sarvangasana - open back of legs, bring thighs in line.

savasana.

VK 001 : practice plan 2015.09.28

First practice back from study with Srivatsa Ramaswami at Chicago Yoga Center:

Tadasana Sequence
Marichyasana sub-routine
Ardha-Padmasana sub-routine
Janu-sirasana sub-routine
Padmasana sub-routine
Headstand 5min
Shoulder stand 3min
Paschimottanasana 5 min
Maha Mudra 5/5 min
One leg standing asana

Kaphalabhati 108
Nadi sodhana - 72 at  4:16:8:4

YS 1.1