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