31 March 2011

Week 11: Teaching Script


Next we’re going to do Ardha Chandrasana, half-moon pose. Turn to face the prop wall and come to the center of your mat. Open into a wide legged stance, bend your right knee and rotate the leg open from the hip, making sure your knee is in line with your second toe. Turn your left foot in slightly and straighten your right leg.

Place your block to the outside of your right foot. On an inhale, extend your arms to the sides and shift your hips to the left as your reach your right arm out over your right leg. Reach as far as you can forward, feeling length in both sides of your waist, then place your hand on the block or floor, allowing your left hand to come to your hip.

Bend your right knee and slide your left foot forward as you move your block about 12 to 18 inches in front of your leg. On an exhale, press firmly into your right hand and all four corners of your right foot, straighten your right leg, and lift your back leg until it comes parallel with the floor.

Extend actively through your left heel, feeling the strength and lightness through the left leg. As you root into the floor with your right foot, feel the energy rebound into your leg, keeping it strong and stable. Inhale and lengthen both sides of the waist evenly. Exhale and soften the front ribs toward the frontal hip bones, finding the strength and the ease in the pose. Gaze up toward your hand if you can.

Slowly lower the left leg to the floor, bending the right leg. Rise up firmly through your core and return to a standing position. Breathe.

Bend your left knee and rotate the leg open from the hip, making sure your knee is in line with your second toe. Turn your right foot in slightly and straighten your left leg.

Place your block to the outside of your left foot. On an inhale, extend your arms to the sides and shift your hips to the right as your reach your left arm out over your left leg. Reach as far as you can forward, feeling length in both sides of your waist, then place your hand on the block or floor, allowing your right hand to come to your hip.

Bend your left knee and slide your right foot forward as you move your block about 12 to 18 inches in front of your foot. On an exhale, press firmly into your right hand and all four corners of your right foot, straighten your right leg, and lift your back leg until it comes parallel with the floor.

Extend actively through your right heel. Root into the floor with your left foot and feel the energy rebound into your leg. Inhale and lengthen both sides of the waist evenly. Exhale and release your shoulders away from the ears, drawing the blades into your chest as you widen across the collarbones. Soften the front ribs toward the frontal hip bones. Gaze up toward your hand if you can.

Slowly lower the right leg to the floor, bending the left leg. Rise up firmly through your core and return to a standing position.

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