Restorative Sequence: Discipline & Surrender

Discussion on duality.
Ying & yang

Supta Baddha Konasana
- w/o strap

Adho Mukha Virasana
- Turn torso to left & then right
- Inner arm extending

Twist
Twist on floor w/groin on bolster

Uttanasana
- Feet width of mat
- Toes in
- Concave back

Uttanasana
- Head down
- Feet hip width apart

Viparini Karini
- End with Baddha Konasana legs
- Then Swastikasana legs

Supta Swastikasana
- Double folded blanket for head
- Trifold blanket for middle torso
- Single fold blanket for legs

Savasana
- Bolster & single fold blanket for head
- Block on 2nd height for upper back
- Seated on double fold blanket

Swastikasana
- Seated on bolster
- one blanket for legs
- one blanket lying on top of thighs with hands resting

Asana practice is preparatory for seated meditation.

Gravity & Mobility

Variations of Supta Padangusthasana

Supta Virasana II
Long fold rolled blanket under active leg/hip
#1: Strap at metatarsal
#2: Strap looped around heel and extending behind neck

Baddha Konasana

Upvista Konasana

Utthita Trikonasana
Heel at wall

Uttanasana
Wide leg

Uttanasana

Halasana

Janu Sirasasana
Concave back holding unto outside of foot
#1: Seated on angled double fold blanket
#2: Concave back with double fold blanket under heel
#3: Classic head down & holding both sides of feet

Upvista Konasana
Seated on blanket
Fold over bolster
Extend arms

Supta Baddha Konasana

Backbend Sequence

Invocation

Discussion on judging body through the thinking mind. 

Ardha Pardva Hastasana

- standing with hand on wall

- rotate wrist so fingers point behind you

Pardva Hastasana

Utthita Trikonasana

- lift from inner wrist

- side up

- deltoid moving down

- mimick same actions from Ardha Pardva Hastasana

Adho Mukha Virasana

- hands on angled block slanted on wall

- roll triceps under

Sun Salutations x10

Urdva Hastasana

Concave Uttanasana

Adho Mukha Svanasana

Uttanasana

Urdvha Hastasana

Dwi Pada Dandasana

- regular 

- arms outstretched then crossed with back of head resting on them

Ardha Urva Danurasana x3

- bolster long resting on back of chair

- hold chair

- feet angled and pressing on bottom of chair legs 

- lift up buttocks

- legs stay parallel

- move into asana then place hands on wall with elbows bent and moving towards each other

- straighten arms and move hands closer to the floor

Removing lethargy 

Cross Bolsters

(combination of Viparita Dandasana & Setu Bandha)

- Rolled blanket under neck which gives a backbend effect 

Viparita Karini

Adho Mukha Virasana

- over lengthwise bolster with abdomen resting on bolster

- turn left

- turn right

Adho Mukha Virasana

- bolster widthwise on ground with forehead resting

- hands touching opposite ends of bolster

Restorative Sequence

The Yoga Sutras provides yoga with a thorough and consistent philosophical basis and clarify many important esoteric concepts. In the Sutras, Patanjali prescribes adherence to eight "limbs" or steps (the sum of which constitute "Ashtanga Yoga," the title of the second chapter) to quiet one's mind and achieve kaivalya, "detachment" and "solitude."

Patanjali divided his Yoga Sutras into four chapters or books (pada), containing in all 196 aphorisms.

1. Samadhi Pada
Samadhi refers to a blissful state where the yogi is absorbed into the One.

2. Sadhana Pada
Sadhana is the Sanskrit word for "practice" or "discipline."
Act without attachment to the results or fruit of action and activity.

3. Vibhuti Pada
Vibhuti is the Sanskrit word for "power" or "manifestation." The temptation of powers should be avoided and the attention should be fixed only on liberation.

4. Kaivalya Pada
Kaivalya means "isolation" and stands for emancipation. Describes the process of liberation and the reality of the transcendental ego.

Person seeing
Thing being seen
Act of seeing
All unified in samadhi

Practice in not only in what the body is doing, also add recuperative practice for the mind and soul.

Iyengar practice is a yoga practice you can grow old with, get sick, and change with.


Supta Padangusthasana
- strap bottom of the shoulderblades, just under the armpit
- right arm alongside torso with fist under outer femur pointing toward body
- strap on metatarsals of right foot

Uttanasana w/ Concave Back
- 2 blocks highest height

Uttanasana 
- palms resting 2 blocks highest height, fingers pointing toward body

Uttanasana 
- 1 or 2 blocks for head support
- hold unto ankles
- hips wide apart
- then bend elbows

Ardha Sirsasana
- 2 blocks in T-shape

Uttanasana
- wide legs, feet to edges of mat

Halasana

Upvista Konasana in Halasana 

Supta Baddha Konasana

Forward bends enhance pratyahara since the head is typically down and there's nothing to see and distract your attention inward.

Swastikasana
- seated on bolster with back against wall
- bend down and move buttocks flesh against wall
- triple fold blanket for legs
- change interlace of feet

Savasana
- lie face down on bolster
- rest forehead on double folded blanket

Adho Mukha Virasana
- forehead on bolster

Sequence

Supta Padangusthasana

- working backwards

- grounded leg bent in Marichyasana

- active leg bent into chest

- hold unto leg

Supta Padangusthasana I

- keep grounded leg bent in Marichyasana

Marichyasana I

- heel of grounded leg outside of mat

Utthita Parsvakonasana

- keep same movement of arm pressing into leg in Supta Padangusthasana

- feet at opposite ends of mat

- move the back thigh back

- tuck the front buttocks in

Uttanasana

Vrksasana II

- buttocks resting on wall

- feet few inches away from wall

- 2 blocks for hands

Adho Mukha Vrksasana

- keep abdomen moving inward

- move buttocks towards heels (should not be resting on wall)

Viparita Dandasana

Padmasana in Viparita Dandasana

- highest height of blocks

Setu Bandha 

- long thin fold blanket

Eka Pada Setu Bandha

Ardha Padmasana in Setu Bandha

Viparita Karani in Setu Bandha

Baddha Konasana

- legs resting on wall

Padmasana in Baddha Konasana

Ardha Padmasana in Baddha Konasana

Yoga Mudras

Swastikasana

- bend forward

- rest forehead on bolster

- rest hand on ends of bolster

- move buttocks downward

- extend through heels

Adho Mukha Virasana

- bend forward

- rest forehead on bolster

- rest hands on ends of bolster, lengthwise

Adho Mukha Virasana

- rest head on floor

- rest hands besides body with palms up

Groin & Hip Sequence

Supine Sequence

Supta Baddha Konasana
- 1 long fold blanket
- strap at ankles or hold unto ankles

Supta Padangusthasana I
- resting leg in Marichyasana
- bend active leg and belt at knee

Adho Mukha Virasana

Invocation

Baddha Konasana

Work towards Eka Pada Rajakapotasana

 in Hanumanasana

- front leg in Janu Sirasana

Parsvotanasana
- same relation in groins

Uttanasana
- Legs width of mat

Urdhva Eka Pada splits
- splits on wall
- start in Adho Mukha Virasana on thin rolled blanket

Uttanasana

Sirasana

Viparita Dandasana
- right leg into chest
- then right leg up

Sarvangasana
- Eka Pada Sarvangasana
- Paritas Pada Sarvangasana

Marichasana III
- one leg in Virasana
- straighten leg
- hold leg
- left holding right
- right holding left Virasana foot

Savasana

Supine Sequence

Supta Padangusthasana I
- w/resting leg bent in Marichyasana
- highlights stability in lower back

Supta Padangusthasana II
- slight movement to the side

Supta Padangusthasana III
- slight movement to the side

Supta Padangusthasana II
- knee bent w/ sole of foot face ceiling
- moving knee toward armpit

Supta Padangusthasana III
- bent legs, one leg's ankle resting on other leg's knee
- bring legs toward chest
- arms wrap around Marichyasana leg off the floor

Ardha Padmasana in Supta Padangusthasana 
- holding unto foot w/o belt
- different guna being highlighted

Virasana
- w/o props

Virasana
- knees on bolster

Virasana
- knees apart on bolster
- forward bend, head resting on bolster

Uttanasana

Baddha Konasana
- elbows on thighs

Akarna Dhanurasana

Upvista Konasana
- then elbows on thighs

Padangustasansa

Viparita Dandasana
- arms extending straight
- hold onto elbows with head resting

Wide Leg Twist
- on chair

Malasana
- on chair

Dwi Hasta Bhujasana
- hand on blocks

Viparita Karani

Restorative Sequence

Supta Baddha Konasana
- no strap
- arms overhead clasping unto elbows

Swastikasana
- seated on bolster
- blanket for legs

Adho Mukha Virasana
- 2 folded blankets on top of bolster
- knees up, toes down
- bend forward with forehead on bolster

Uttanasana
- concave back with fingertips on bolster
- head down

Sirsasana

Halasana
- chair for feet
- Eka Pada Halasasana
- individual feet off to the sides
- Karnapidasana

Malasana
- seated on chair
- rest top of head on bolster

Uttanasana
- fold over seated part of chair
- hands clasping elbows
- forehead resting on forearms

Viparita Karani Asana
- legs in Swastikasana on bolster

Adho Mukha Swastikasana
- forehead resting on bolster
- hands to the end of bolster

Adho Mukha Virasana
- forehead resting on bolster
- hands to the end of bolster

Swastikasana
- seated on bolster

Seated, Backbends & Twists

10/18/13 Class

Swastikasana
- trifold blankets, longer & thinner for under armpits
- double fold for head & thighs

Invocation

Virasana
- two double fold blankets for knees
- tops of feet on floor

- then tuck toes under

Bhadrasana

Concave Uttanasana

Supta Padangustasana
- one leg in Mariychasana
- then straight leg

Uttanasana
- hands on blocks/ concave back
- original pose

Vibradrasana III
- start asana from Uttanasana
- do not extend arms, leave fingers touching ground

Ardha Sirasana
- w/ 2 blocks T-shaped against wall

Vipraita Dandasana

Twist on chair

Supta Padangusthasana in Vipraita Dandasana
- one leg bent over back of chair
- belt that foot then straighten overhead
- hold unto belt above head

Wide legged twist on chair

Cross Bolsters
- bolster widthwise on mat
- 2 folded blankets lenghtwise crossing on top of bolsters
- block under blankets, sit on top
- blanket for head

Twist Lying on Floor
- bolster at side resting that sides' bent leg
- twist without bolster

Standing Sequence Class

Supta Baddha Konasana
- arms to the side
- arms overhead

Adho Mukha Virasana
- forehead on bolster

Invocation to Sage Patanjali

Marichyasana
- one leg in Upvista Konasana

Utthita Trikonasana

Prasarita Padottanasana
- second attempt, arms in AMS

Repeat Utthita Trikonasana

Repeat Parsirta Paddotanasana

Byliguasana

Adho Mukha Virasana
- slanted blocks fingers pointing out
- slanted blocks fingers straight

Repeat Byli

Repeat Adho Mukha Virasana

Gomukhasana

Sirasana
- with Gomukhasana rotation

Gomukhasana

Setu Bandasana
- 2 blankets folded long
- block under tailbone

Ardha Sarvangasana
- feet on wall

Upvista Konasana
- seated on 4 blankets from Ardha Sarvangasana
- bring ab and organs inward

Baddha Konasana
- pubis upward
- butt bone downward

Savasana

Restorative Sequence: Utilizing 3 Stages of Posture

Prashant Iyengar
Bob introduces most classes with some inspirational message like introducing and explaining a yoga sutra. This class and a few before it, he's mentioned BKS Iyengar's son Prashant. Normally followers of Iyengar yoga are fans of BKS Iyengar (of course) and/or his daughter, Geeta. Bob tells us that Prashant doesn't gain as much popularity. However, whenever he either sees him or reads about him, his mind explodes. Apparently, the last time Bob was in India, he was really moved by Prashant's teachings which are very different from Iyengar and Geeta. In this class, Bob talked about Prashant's three ways of working with postures. Posture, then Asana and finally Yogasana.

Posture - Upon entering the posture, the work starts as mechanical and instructional. Learning takes place on the understanding of the posture and your body.

Asana - As the understanding of the posture is improved, then you can move the energy deeply. Less bodily action, more mental, I believe.

Yogasana - This seems to be the last stage after posture and asana which is rarely occurring in your practice. It's the pathway to the soul.

Supta Tadasana II
- Urdhva Hastasana, palms facing up
- 2 thin long rolled blankets at sides of hips
- strap, tiny loop for heel, holding from the inside
- weight on grounded leg ankle

Prasarita Padottanasana
- back of legs and buttocks against wall
- forehead on bolster
- arms extended

Viparita Dandasana
- heels rested on bolster (mid height)
- no support for head or shoulders

Salamba Sirsasana
- chair 6" away from wall
- Baddha Konasana
- Upvista Konasana (in air)

Supta Baddha Konasana
- full setup
- blankets not rolled, double folded instead
- working with Pranayama

Pranayama
- inhaling the breath deeply, moving centrally
- when the breath reaches the collarbone, expanding it upward
- exhaling down the sides of the ribs
- move the breath like a fountain

Savasana

Backbend Week

Sutra 3.11
sarvarathata ekagrata ksaya udaya chittasya samadhi-parinamah

The mastery called samadhi-parinamah is the transition whereby the tendency to all-pointedness subsides, while the tendency to one-pointedness arises.

Gomukhasana

Pascimaskar

Parsvottanasana

Adho Mukha Svanasana
- slanted block
- hands to the sides
- hands forward
- no block, shoulders pulled in

Pincha Mayurasana

Sirsasana

Chatush Padasana

Salabhasana
- distance of strap to Pincha

Viparina Dandasana

Setu Bandasana
- on block

Bharadvajasana I

Supta Virasana

Bharadvajasana I

Adho Mukha Virasana
- short end of bolster close to abs

Savasana
- 2 long thin roll blankets

Standing Asana Week

Supta Padagusthasana I

Supta Padagusthasana II

Bhujasana

Marichyasana III

Parsvakonasana
- Uttanasana
- Parvritta Trikonasana

Uttanasana
- wide legs

Vibradrasana III
- like Supta Padagusthasana upside down

Parvritta Ardha Chandrasana
- blocks
- foot at wall

Ardha Sirsasana
- 2 blocks
- legs off to side

Eka Pada Viparita Dandasana
- 2 blocks
- chair
- into Supta Padagusthasana I w/ strap

Uttanasana 
- with chair
- then wide leg twist

Viparita Karani
- Baddha Konasana

Ardha  Padmasana III
- forward bend

Setu Bandha Sarvangasana
- block
- thin folded blanket for shoulders
- Eka Pada Badd
- Ardha Padmasana
- other leg bent

Yoga Mudras

Restorative Sequence

Supta Tadasana

Supta Padangustasana I

Supta Padangustasana II
rolled blanket at side

Adho Mukha Svanasana 
forehead resting on bolster
hands touching ends of bolster

Uttanasana
start seated on chair
bend down keeping ribs on thighs

Prasarita Padottanasana
head on bolster
arms extended like AMS
ribs - keep key points in previous asana

Salamba Sirsasana

Supta Baddha Konasana
2 belts at shins & things
bolster for torso
blanket for head

Supta Tadasana
torso on bolster like SBK
1 belt at shins
1 belt at upper thighs
simple Pranayama practice

Standing Sequence (Groin Work)

“We cannot expect that millions are practicing real yoga just because millions of people claim to be doing yoga all over the globe. What has spread all over the world is not yoga. It is not even non-yoga; it is un-yoga.” The undue emphasis, particularly in the West, on asana as the crux of Yoga dilutes the essence of the spiritual practice and its ultimate goal of moksha"
-- Prashant Iyengar

Article
Books by Prashant Iyengar

Supta Swastikasana
Prone
Bring legs into torso

Supta Padangusthasana I
One leg in Marichyasana
Concentrate on alignment
Repeat for extension

Supta Padangusthasana II
One leg in Marichyasana
Concentrate on alignment
Repeat for extension

Supta Padangusthasana III
Ankle & shin resting on bolster to the side

Uttanasana

Prasarita Ardha Chandrasana
Foot on wall
Block for hand

Uttanasana
Concave back

Utkatasana into Uttanasana
bring ribs out of thighs
hug legs around knees
straighten the legs
make sure thighs and ribs are touching

Uttanasana/Virbrahdrasana III
Leg parallel to ground

Dandasana
Face wall with heels pressing into wall
Bolster behind butt
One leg in Tadasana
Other leg brought parallel to torso
Move bent knee away from torso
Bring ankle toward ear

Swastikasana
Head down

Swastikasana
Torso resting on left thigh
Torso resting on right thigh

Marichyasana
One leg in Upvista Konasana

Savasana

Menstruation Sequence

Supta Padangusthasana II
foot resting on bolster
belt arch

Adho Mukha Virasana
seated on doubled folded blanket
navel of bolster against navel
forehead on bolster

Utkatasana
abdomen soft

Adho Mukha Svanasana
hands on slanted blocks against wall, tall height

Adho Mukha Svanasana
hands blocks on the floor horizontal to mat

Rope Wall
hands thru ropes opening chest

Utthita Trikonasana
width distance between feet

Urdhva Dhanurasana
soles of feet on wall with heels resting on upright bolster
top of head resting on bolster

Setu Bandha

Upvista Konasana
bolster horizontal with forearms resting

Upvista Konasana
bolster vertical against navel forehead resting

Savasana

Wednesday: Back bend Sequence

Virasana
Sitting on folded blanket, small fold

Bhaliguilasana in Virasana
Arms overhead keeping the buttocks down
Arms moving backwards

Barvadrasana?

Tadasana 
Move things back
Keep buttocks down
Pelvis up
Abdomen inward

Utkatasana

Bhaliguasana in Tadasana
Arms overhead keeping the buttocks down
Arms moving backwards

Adho Mukha Svanasana
Hands on slanted blocks (highest height) against the wall

Adho Mukha Svanasana
w/o blocks, butterfly hands on floor
Thumb and pointer tips flush against wall
Head rests on floor

Pincha Mayurasana
Hands alongside 2 blocks – one highest height thin side next to block at shortest height
Bring legs into AMS making sure shoulders don’t go past elbows
Bring legs up moving buttocks upward and abdomen back

Dhanurasana 
Lie prone
Belt below elbows
 Lift torso and extend arms backward
Keep legs on floor

Urdhva Dhanurasana
Chair few inches away from wall, facing away
Quarter folded mat over back rest
Bolster upright on back rest
Feet pressing into legs of chair
Move into asana bringing hands down on wall

Eka Pada Supta Virasana
One leg in Virasana, other in Marichyasana
Move buttocks toward heels

Adho Mukha Virasana
Bring bolster against abdomen

Adho Mukha Virasana
Moving bolster and torso parallel with both left then right thigh

Marichyasana w/ Upvista Konasana
One leg in Marichyasana, other in Upvista Konasana

Cross Bolsters
2 blocks next to each other mid-height flush against wall
Bolster horizontal to mat
3 folded blankets perpendicular to mat on top of bolster
One block shortest height wide side next to bolster near wall side
Sit on top of folded blankets which are resting on block
Two blankets few inches away from bolster for head
Shoulders rest on floor

Supta Swastikasana
Legs in airLegs on bolster from cross bolsters asana

Savasana

Standing Sequence Uttanasana Focused

Supta Padangusthasana Variation
- one leg bent
- belt above heel straight leg perpendicular to floor
- other leg bent into 90 degree angle
- leg straight holding onto both sides of foot

Adho Mukha Virasana
- torso in line with knee variation on both sides

Uttanasana
- fingertips on floor, concave back

Padahastasana
- concave back

Uttanasana
- holding onto big toes, head down

Padahastasana
- head down

Utkatasana

- bend and move ribs away so abdomen rests on top of thighs

- bent and wrap arms around legs

- slowly straighten legs into Uttanasana keeping abdomen on thighs

 Salmaba Sirasana
- two blocks at back
- variation both feet at both sides
- arms in tripod variation

Marichyasana I

Baddha Konasana
- sitting on rolled mat
- lift legs and feet
- Navasana
- feet on rolled mat

Heels on Rolled mat squatting
Kakasana

Setu Bandha
- tailbone on block
- one foot straight up
- both feet up » Viparina Karani

Sirsasana

Groin Opener Sequence

Sthira Sukham Asanam
- Yoga Sutra 2.46

The asana for Yoga meditation should be be steady, stable, and motionless, as well as comfortable, and this is the third of the eight rungs of Yoga.

Supine Twist with bent leg on bolster

Virbradrasana II
back heel against wall

Utthita Prasvokonasana
front foot on block
back heel against wall

Ardha Chandrasana
middle of room

Ardha Chandrasana
back foot on wall

Uttanasana in Virbradasana II

Uttanasana

Prasarita Padottanasana
facing wall
feet 3" away from wall
back on wall

Viparita Dandasana 
2 blocks, highest height block with lowest height block on top
stay in Adho Mukha Svanasana

Viparina Dandasana
no support for head

Maricyasana
one leg in Upvista Konasana

Baddha Konoasana
forward extension

Salamba Sarvangasana
one leg down variation
one leg in Upvista Konasana

Halasana

Supta Swastikasana

Restorative Asana Week

Child's Pose
bolster up and against abdomen

Supine Twist w/ bolster
Lying facing floor twist, thigh on bolster

Supta Padangusthasana

Padotanasana

Utanasana

Viparina Karani

Supta Baddha Konasana

Above in Savasana

Wednesday: Groin Opening Sequence

Adho Mukha Virasana
center
torso on the left side
and then on the right side

Marichyasana
one leg in Virasana, one leg in Upvista Konasana

Upvista Konasana

Uthitta Parsvokonasana
hand inside of bent leg
mimicking prior asana - bent leg and elbow moving towards each other

Supta Padangusthasana
one leg in Virasana
one leg in Virasana, other leg bent, knee toward armpit
one leg in Virasana, bent leg perpendicular to torso, holding onto other shin

Viparita Dandasana
with one leg bent over head of chair
mimicking prior asana

Salamba Sarvagasana in Baddha Konasana

Padmasana
forward bend over bolster

Adho Mukha Virasana

Adho Mukha Virasana
with bent legs together
hands, palms facing up, along torso

Wednesdays: Forward Bend Sequence

Supta Padangusthasana

Asana
Sit on shins w/blanket at knees w/o blanket

Parsvotonasana

Pravritta Parsvotonasana

Utthitta Parsvokoasna

Adho Mukha Svanasana
hand on angled blocks at wall
feet on blocks medium height
feet on blocks highest
height hands together at wall, feet together (butterfly)

Sirsasana 
2 blocks at wall; one highest height, other lowest height
downward dog with blocks at shoulders

Bhujangasana

Baddha Konasana
no suppport
lift legs up

Upvista Konasana in Baddha Konasana
bring legs in air

Janu Sirsasana 

Salamaba Sarvangasana 

Halasana 

Supta Swastikasana

Wednesday: Standing Sequence

After taking a hiatus from weekly yoga classes, I finally made my way over to Yoga Tree at Lake Street Church in Evanston with Bob. I’ve gone to Evanston for classes with Patrina before, but the times were conflicting with my schedule. Luckily, Bob offers Wednesday night classes at 7:15 and I remember him being a great teacher from a handful of classes I took awhile ago. Bob’s a great teacher and my third Iyengar yoga teacher. He’s certified, knowledgeable and taps into asanas and aspects of the asana I haven’t heard before. Everyone has their own particular style of teaching and now that I’ve gone through teacher training, I’m more attentive to teacher’s vocabulary, tone, humor, sequencing, prop usage and style. Last Wednesday’s class is as follows:

Supta Padangusthasana
w/ foot on block again wall

Marichyasana
w/ one leg in Upvista Konasana

Utthita Trikonasana
feet on outside edges of mat

Utthita Parsvolonasana
feet on outside edges of mat

Pravritta Ardha Chandrasana 

Ardha Chandrasana
foot on the wall hand on block

Pravritta Ardha Chandrasana
foot on the wall hand on block

Adho Mukha Vrksasana

Urdhva Mukha Svanasana
standing at rope wall

Urdhva Dhanurasana 
with chair

Upvista Konasana 

Savasana