Janet Workshop Backbends

Tadasana
with block

Uttanasana
with block
pigeon toed

Uttanasana
belt around shoulder blades and knees
fingertips on ground
concave back
look up

Adho Mukha Svanasana
tabletop

Adho Mukha Virasana

Adho Mukha Svanasana
with block

Plank

Adho Mukha Svanasana
2 medium height blocks under hands

Urdhva Mukha Svanasana
padded block under pubic bone
tailbone moving in
then without prop

Backward extension
Seated on chair with mat
then seated on mat in Dandasana
move head back
bolster for head
catch sides of chair
move to sides of back of chair
bring elbows in

Ustrasana
chair to wall
blanket
hips next to chair
facing chair
then in Ustrasana
buttocks next to chair
feet under
then with front body on wall
with bolster resting on shins

Viparita Dandasana
on chair with mat
knees bent
then with block between thighs and belt
straighten legs

Setu Bandha
lie down
knee bent
medium block block between knees
lift hops

(legs tired = legs integral to backbends)

belt arms
lift torso and arms
backbend
bring legs toward headside
lift shoulders

Uttanasana
on chair (head)

Citari Parviasana?

Savasana

Svadhyaya & Tricep Rotation Sequence

Where this perception, there is deception. Most of suffering comes from wrong perception.

Right View - 1 of 8 Eightfold Paths

Happiness depends on right view. Knowing what is going on inside and outside ourselves liberates you from suffering caused by wrong perception.

Svadhyaya

Ethics of yoga, self study

Effort, zeal, surrender to greater good

"When we use the yoga practice of svadhyaya—self-reflection—effectively, our actions become much more than a way to achieve something external; they become a mirror in which we can learn to see ourselves more deeply. If we are willing to look at behaviors, motivations, and strategies we habitually use to maintain our own self-image, we can use svadhyaya to pierce through the veil that this self-image creates and into the nature of our own essential being."

Virasana
• Trifold blanket in knee crease
• Then w/o blanket

Adho Mukha Svanasana

Gomukasana
• Opening armpit chest
• Rotating triceps with hands

Baddha Hastasana

Paschima Namaskarasana

Parsvottanasana

Adho Mukha Svanasana
• Hands at wall

Uttanasana

Urdhva Namaskarasana

Adho Mukha Svanasana
• Hands at wall, butterfly position

Pincha Mayurasana

Viparita Dandasana
• Feet on bolster
• Then feet on floor
• Head on floor, with blankets
• Arms and head in Sirasana

Standing Pose on Chair 

Twist on Chair, wide-legged

Malasana on Chair

Viparita Karani

Shoulder Work Sequence

Adho Mukha Virasana
• bolster

Adho Mukha Svanasana
• bolster

Uttanasana
• bolster
• first concave
• then head down

Garudasana
• on chair
• move bottom of sternum bone backward
• both arms 90 degree in front moving into final asana

Utthita Bhujasana

• face wall with chair besides right side

• bend right leg 90 degree on chair 

• bend over 

• place right arm under bent right leg

• straighten left leg

• place left hand on block below

Malasana
• on chair
• round back

On chair:

Parsvottanasana

Parsva Trikonasana

Utthita Parsvokonasana

Uttanasana

Dandasana

Janu Sirsasana

Baddha Konasana

Pascimottasana

Marichyasana

Chatushpadasana

Padangustasana

Savasana
• w/ bolster
• 2 blankets

Standing & Groin Work

Discussion on Patanjali's origin and body which is half snake and half human. This is very reminiscent of Greek Mythology.

• 3 spheres of self
• he wrote 3 books: yoga, medicine, and grammer

Don't always use analytical; try using the creative side

The Asanas

Badda Konasana

Twist on Chair

• move left groin to the left

Utthita Parsva Padangusthasana

• back facing wall

• bend right leg 90 degree on chair

• place block behind straight left leg

• lift arms

Utthita Parsvokasana

• heel at wall

Uttanasana

• seat only buttocks on chair

• bend over

• lengthen ab unto thighs with hands 

• keep chest and thighs together while slowly standing

• hold unto shins and come into Uttanasana

Utthita Bhujasana

• face wall with chair besides right side

• bend right leg 90 degree on chair 

• bend over 

• place right arm under bent right leg

• Straighten left leg

• Place left hand on block below

Utthita Padmasana on Chair

• build height on chair to hip height with back of chair facing wall

• bend leg into Padmasana on top of height

• face wall

• place fingertips on wall

• place hands back of chair with head touching wall

Cross Bolsters

• 2 double folded blankets for head

• bolster horizontal to mat

• blankets on top vertical to mat

• keep pelvis above abdomen

• bend knees

• bend one leg across the other

Viparita Karani in Cross Bolsters

• remove blanket under head

• rest shoulders on the ground

Four Paths to Liberation

I decided to start reading sections of "Yoga: A Gem for Women" - by the wonderful Geeta Iyengar, BKS Iyengar's daughter - before my yoga practice. The second chapter spoke about the Four Paths of Liberation which resonated with me especially since I'm also reading a book about Buddhism. (Lots of spiritual reading, indeed). I am constantly aware of not being able to retain all the information I've read or heard throughout the years of my long yoga journey. I remembered that there's a good method to retaining education; it's reading, speaking out loud what you read, and writing it down.

"Spiritual knowledge and material knowledge - both are necessary. Pursuit of one at the cost of the other leads to downfall. Material knowledge enables one to face life's problems, whereas spiritual knowledge helps one to realize oneself."

- verse from Isopanisad I. Up. 11.

Four paths to balance material and spiritual knowledge

1. Knowledge
2. Action
3. Devotion
4. Yoga

Restorative Sequence

Supta Baddha Konasana
- Torso on bolster
- Toes at wall
- Catch elbows overhead
- Then arms at side

Adho Mukha Virasana
- Knees on bolster
- Top of feet on ground
- Fold over, head down
- Buttocks has earth element

Uttanasana

- Feet mat width apart
- Place fingertips on bolster
- Then feet hip width apart

- Head down

Gomukasana

Ardha Sirsasana

Sirsasana

Eka Pada in Salamba Sarvangasana

- Metatarsals on seat of chair

Halasana

Paschimottasana

Uttanasana

- Blocks near feet

- Palms facing up

- Fingers facing back

Viparita Karani

Chant Om

- Set up Queen Pose (below); Sit on bolster
- Cross legs so that the shin flesh moves away from the bone
- Place one foot in front of the other

- Touch thumb and forefinger tip together; palms face up
- Extend first open mouth Om; 3 times

- Then extend last closed mouth Om; 3 times
- MaliMudra? Place thumb tips into ear; lift elbows
- Chant one Om

Queen Pose

- Lie torso on long triple fold blanket on top of long double fold blanket

- Leave space for lower back

- Double fold blanket for head

- Bolster for knees

Namaskar, Backbend, Twist Sequence

2 sutras, 2 aims.

Yoga can bring meditative state to mind.

Remove obstacles and hindrances.

Kleshas

Intellectual

Avidya

Ignorance

Misidentification of true self with personality. You are more eternal than circumstances of daily life

Asmita

Ego
Pride, overblown sense of self.

Emotional

Raga
Attachment to pleasure

Dvesa
Aversion to pain.

Face neutral instead of positive or negative
Buddhism, suffering is from attachment.

Instinctive

Abhinivesah

Fear of death. Clinging to life.
Fear of the unknown.

Notes:

Abisha - discipline

? - unattachment

Yoga can coax out of box of comfort zone.

You become attached, fear the unknown. 

Yoga class progress strengths, overcome weakness which boosts confidence and experiences in life.

1. Bharadvajasana I
2. Marichyasana III
3. Baddha Konasana
4. Namaskar
• Squat to straighten legs keeping chest close to thighs
• Uttanasana
• Adho Mukha Svanasana
• Runner's Pose
• Parsvokonasana
• Runner's Pose
• Utthita Trikonasana
5. Adho Mukha Svanasana
• Place hands facing outward on slanted blocks at wall - 10 o'clock and 2 o'clock
6. Adho Mukha Vrksasana
• Same hand position
7. Viparita Dandasana
• Eka Pada - Padmasana leg across top of chair back
8. Dwi Pada Dandasana
• Half Padmasana on leg, not on chair back as previously
9. Bharadvajasana II
10. Paschimottanasana
11. Yoga Mudra
• Swastikasana
• Rest head on bolster
12. Supta Baddha Konasana

Arm Work Sequence

Sankalpa: Intention, will purpose, determination
Secular prayer at beginning of class sets up the intention for the class.
What's your intention of yoga class?
Less humility - "I don't know. I'd like to learn."
Assumptions = No learning
As you practice more, intention should be deeper. Maybe at first your intention is asana base, eventually may change to more of a spiritual intent.
Yoga means to yoke and unite the body and mind in order to connect the soul.
Yoga is not bio mechanical, it's also psychological. Although Iyengar yoga assists with body alignments, its deeper, too. In Puna, India, they focus on the depth of asana practice.
When practicing, ask what your intention is? It's a good way to ignite your practice.

1. Virasana
• Move buttocks down
• Move abdomen back
• Lift pubis
  
2. Adho Mukha Virasana
• Classic
• Press fingertips into floor
  
3. Urdva Hastasana
• Press palms into soft block
• Move arms back
• Both these actions = Utkatasana
• Iyengar says opening armpit chest relieves depression. 
• Armpit chest is located just below armpit.
  
4. Adho Mukha Svanasana
• Focus on armpit chest
• Roll triceps under
• Thumbs together at wall
• Place head between and through arms
  
5. Salabhasana
• Strap arms just below elbows, slightly narrower than Shoulderstand
  
6. Urdhva Mukha Svanasana
   
7. Viparita Dandasana
• On chair
• Connect arm positions from Salabhasanat
• Face palms out
• Catch lower legs of chair
• Move should-blades down and off of chair
  
8. Twist on Chair
   
9. Ardha Urdhva Dhanurasana
   
10. Ardha Sirsasana
• T-blocks
  
11. Ardha Halasana
• Use chair
• Move into Eka Pada
• Karnapidasana
  
12. Marichyasana
    
13. Supta Baddha Konasana
    

Forward Bend Sequence

Supta Tadasana

Supta Matsyendrasana

Bharadvajasana I

Parighasana
- right ball mount on wall

Uttanasana

Parsva Uttanasana
- moving the torso and arms left then right
- lift shoulders

Utthita Trikonasana
- legs on angle
- high block height

Prasarita Padottanasana
- heels back of mat
#1 - Concave back
#2 - Hands on floor
#3 - Head down

Dandasana

Maricyasana III
- one leg is Upvista Konasana

Upvista Konasana

Baddha Konasana

Upvista Konasana
- without blanket
- arms to floor

Parsva Upavista Konasana
- other leg thing moving toward floor
- back ribs in

Baddha Konasana

Parsva Uttansasana

Setu Banda
- soft block
- blankets for shoulders
- top of buttocks toward knee
(sacrum gets worked on a lot with many forward bends)

Supta Baddha Konasana
- arms overhead
- holding unto elbows

Supta Swastikasana
- arms at sides

Savasana
- with bolster

Pranayama

Gunas Sequence

Gunas » Qualities

Tamas » Inertia
Rajas » Mobility
Sattva » Clarity

Both tamas and rajas have positive and negative qualities. Yoga balances all three gunas. All gunas are necessary. Don't be quick to judge. Iyengar yoga integrate the body, mind, and soul. Body is the vehicle for yoga practice.

Concave Uttanasana
- bolster for fingers
- think about 3 gunas in different parts of the body

Supta Padangusthasana I
- strap center heel
- other leg bent

Supta Padangusthasana III
- draw heel to buttocks

Supta Padangusthasana variation
- hold unto outer foot bending leg toward floor

Supta Padangusthasana variation
- both legs bent
- right on top of the left
- hold unto left shin

Supta Padangusthasana I
- without strap, hold onto foot

Supta Matsyendrasana

Adho Mukha Virasana

Swastikasana
- head down resting on bolster

Concave Uttanasana
- fingertips on bolster
- head down, holding unto shins
- pulling shins up and lifting shoulders up, releasing head & neck down

Adho Mukha Savasana » Urdhva Prasarita Ekapadasana
- heels on thin rolled blanket at wall
- one leg up in split position
- walk hand in closer to wall

Vidrasana
- Virasana with both knees and thighs together

Adho Mukha Vrkasana

Ardha Sirsasana
- T blocks

Ardha Sirsasana II Mudra
- lift shoulders
- hold onto other feet

Bharadvaja

Marichyasana

Salamba Sarvagasana

Halasana

Supta Swastikasana

New Season: Standing Sequence

Supta Baddha Konasana
- torso under lengthwise bolster
- toes at wall
- neck under rolled blanket

Adho Mukha Virasana
- knees on bolster & trifold blanket
- top of feet resting on mat
- head down

Adho Mukha Virasana
- knees on bolster & trifold blanket
- sit on heels
- tuck toes under
- keep torso lifted

Uttanasana
- feet as wide as mat

Innvocation

Utthita Parsvokonasa
- front foot (bent leg) on block

- block for hand

Utthita Parsvokonasa

Utthita Trikonasana

Uttanasana
- concave back
- lift leg into Vibradrasana III w/o extending arms forward
- finger trips on ground

Uttanasana

Ardha Chandrasana
- hand on lowest height block
- foot at wall

Uttanasana

*Add creativity to practice, otherwise it becomes dull

Prasarita Padottanasana

Gomukasana
- turn biceps with other arm toward body

Adha Sirasana
- T-shaped blocks at wall

Viparini Dandasana