Level 2 class with Urdhva Dhanurasana (UD) as peak, component part (CP) poses noted: Tadasana, Adho Mukha Svanasana, Utkatasana, Setu Bandha
1. Opening
a. Sukhasana (Easy Cross-Legged Seat) – set intention
b. Marjaryasana/Bitilasana (Cat/Cow) – to warm the spine
c. Balasana (Child’s Pose) – still the mind
d. Adho Mukha Svanasana (Down Dog) – lengthen the spine
2. Surya Namascara (Sun Saluatation) – warm the entire body
a. SNA x3 – lengthen spine, extend through heels in Chaturanga
b. SNB x2 – shoulder girdle mantra
3. Standing Poses – open the hips and prepare for peak pose
a. Adho Mukha Svanasana (Down Dog) – CP for UD: Press firmly into hands, esp. thumb and bases of index finger thumb. Shoulder girdle mantra esp. shoulder blade moving in toward chest
b. Balasana (Child’s Pose) – hold for 3 breaths to rest and reenergize for standing poses
c. Adho Mukha Svanasana (Down Dog) – CP for UD: Press firmly into hands, esp. thumb and bases of index finger thumb. Shoulder girdle mantra esp. shoulder blade moving in toward chest. Soften front ribs to protect lower back.
d. Virabhadrasana II (Warrior II) – open hips, shoulder girdle mantra, focusing on the use of shoulder muscles to lift arms. Spend time here doing a moving warrior with the breath to really get into the hips and warm them.
e. Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades
f. Tadasana (Mountain Pose) – CP for UD: ground evenly through all found corners of each foot, softening of lower ribs to protect low back and spiraling inner thighs back (use block to reinforce the inner thigh action)
g. Utkatasana (Chair Pose) – CP for UD: external rotation of the arm, focus on creating the backbend in upper spine by pressing shoulder blades forward toward the chest and widening from the spine
h. Prasarita Padottanasana (Wide-Legged Forward Bend) – counterpose to backbend, let neck release
i. Tadasana (Mountain Pose) – CP for UD: instruct softening of lower ribs to protect low back and spiraling inner thighs back
j. Parivrtta Utkatansana (Twisting Chair Pose) – hands to anjali mudra, twist to balance the forward bend, focus on keeping the neck long
k. Adho Mukha Svanasana (Down Dog) – CP for UD: Press firmly into hands, esp. thumb and bases of index finger thumb. Shoulder girdle mantra esp. shoulder blade moving in toward chest
l. Dolphin – draw lower front ribs toward frontal hipbones, press down the length of the forearm, stacking the inner wrist on top of the outer wrist
m. Sirsasana II (Headstand) – press down the length of the forearm, stacking the inner wrist on top of the outer wrist, extend lower ribs toward frontal hipbones
4. Peak
a. Setu Bandha (Bridge Pose) – to enter peak pose – CP for UD: shoulder blades in to chest to bring backbend into thoracic spine, spiral inner thighs to floor.
b. Urdhva Dhanurasana – build on component parts from previous poses: Press firmly into hands, esp. thumb and bases of index finger thumb. Ground evenly through all found corners of each foot. Shoulder girdle mantra esp. shoulder blade moving in toward chest and widening away from spine, external rotation of the upper arm. Softening of lower ribs to protect low back. Spiral inner thighs to floor to prevent overarching in the lumbar spine.
5. Cooldown
a. Reclining Twist – feet wise as the mat, take knees to each side of the mat and return to center with the breath
b. Happy Baby – release spine
c. Setu Bandha (Bridge Pose) – prepare for Sarvangasana
d. Sarvangasana (Shoulderstand)
e. Matsyasana – release upper back
f. Apanasana (come off blankets) – roll gently side to side, make circles with knees
6. Savasana (Corpse Pose)
No comments:
Post a Comment