June 18th Class

Supta Baddha Konasana
- toes at the wall
- bolster supporting torso

Virasana
- knees on bolster
- then head down
- arms resting by torso

Uttanasana
- concave back
- fingertips on bolster

Uttanasana
- then head down
- holding unto elbows

Utthita Parsvakonasana

Utthita Trikonasana

Prasarita Padottanasana
- head down
- AMS arms

Gomukasana

Sirsasana

Twist on bolster

Urdhva Mukha Svanasana

Baddha Konasana
- Upvista Twist

Upavistha Konasana


Vishnu Asana

Setu Bandha

Prasarita Padottanasana

Savasana
- on bolster and blanket

Chair Twists

Wide Leg Twist 
- with chair

Seated on the side of chair

Uttanasana
- with chair

Prasarita Padottanasana
- moving chair away

Marichyasana III

Viparita Dandasana

Salamba Sarvangasana
- with chair

Viparini Karni

Supta Baddha Konasana

Prone Savasana
- bolster
- space
- 2 double folded blankets

Shoulder & Groin Sequence

Supta Baddha Konasana
- strap at ankles
- bring knees up, toward head
- stabilize lower back
- widen knees

Supta Padangustasana
- with grounded leg bent

Virasana
- seated on heels with toes tucked
- then toes on ground
- separate knees
- bend forward

Tadasana
- hands up
- hands up with block between palms

Utkatasana

Adho Mukha Svanasana
- right then left lunge position

Uttanasana

Virabhadrasana I
- keep head down
- lift metatarsal to plant heels into ground
- lift back heel turn leg under dropped heel

1. back leg back
2. bent front leg
3. lift arms & chest

Adho Mukha Svanasana
- slanted block
- fingers point outward
- then point toward feet

Shalabhasana
- prone with sliding chair in front of you
- rest heel of hand on seat of chair
- open palms and fingers
- lift chest

Ardha Urdhva Dhanurasana
- folded mat & blanket on back of chair
- press bottom of feet into legs of chair
- backbend lift butt
- seat of chair on upper back & shoulders

Viparita Dandasana
- on chair
- extend arms

Wide Leg Twist on Chair

Malasana
- resting on chair
- draw in with navel
- butt back
- hand on feet
- bend forward

Uttanasana
- forearms resting on seat of chair
- head on forearms
- keep weight on heels

Savasana
- lie on bolster
- shoulders on ground
- rest calves on chair seat

Supta Padangusthasana Practice

Samyama the practice of the last 3 limbs of yoga » internal practice
Dharana - concentration
Dhyana - meditation
Samadhi - absorption

First 5 limbs » external practice

Dharana is the concentration on one thing at a time. Anti-force of multi-tasking. Focus and hold interest at one point, like chanting. This leads to meditation, Dhyana.

Supta Baddha Konasana
- strap top of ankle

Adho Mukha Virasana
- keep head down

Uttanasana
- keep head down

Supta Padangusthasana I
- knee bent

Supta Padangusthasana II
- knee bent

Supta Padangusthasana III
- knee bent

Supta Padangusthasana variation
- holding on to bent leg's foot
- bottom of foot facing ceiling

Supta Padangusthasana variation
- knees bent
- hold shin

Supta Padangusthasana variation
- in Padmasana

Supta Padangusthasana variation
- straighten leg without strap

Swastikasana
- bend forward
- move butt down

Uttanasan
- w/chair seated bent down
- keep torso close to things
- slowly straighten legs

 Facing wall stranding asana
- w/one leg bent on chair

Seated on chair
- w/one leg bent over
- resting on other forward bend
- Padmasana

Uttanasana 
- on chair
- eblows and arms on chair seat

Yoga Mudra

Savasana 
- on bolster

Knee Awareness Sequence

Supta Padangustasana I
- strap at front of heel
- strap at back of heel
- move inner knee back

Adho Mukha Virasana

Virasana
- roll matt resting in knee crease

Uttanasana
- metatarsals on rolled mat

Parsvottanasana

Adho Mukha Svanasana
- hands at wall

Virasana Marichyasana

Parivrtta Trikonasana

Sirsasana

Uttanasana
- rolled mat

Utthita Trikonasana
- rolled mat front foot
- legs kiddy corner
- back heel at wall

Upvista Konasana
- seated on blanket
- abs on bolster
- bend forward

Supta Baddha Konasana

Sliding Cross Bolsters

Knee Savasana
- strap block in between shins
- trifold under knees
- lie back
- support head with blanket

Arm & Shoulder Work

Therapeutics: Rest body before healing

prop steup?
-2 double fold blankets for head
- bolster widthwise

Supta Urdhva Hastasana
- lie back
- strap
- double fold for head?

Standing Asana
- w/palm on wall
fingers point backward

Adho Mukha Savasana
- slanted blocks
- same hand position as previous asana

Standing Asana
- extend arms to the sides away from each other
- palms down
- rotate arms, palms up

Viparita Dandasana

Wide Legs on Chair
- twist to look over each shoulder

Utica Marichyasana
- stand with bent leg's foot on block resting on chair
- look left then right

Shoulder Jacket Asana

Chatushpadasana
- rest butt on interlock fingers

Savasana
- 3 double fold blankets for head
- medium height foam block for torso
- double fold for butt?

Meditation + Balance Sequence

Meditation
Place
Time
Habit
Sitting Position
Breath
Observe Mind
Point of Concentration

Tree of Yoga
Every asana center of gravity and sense of action

Shoulderstand Balance
- seated in Virasana
- extrend right arm
- twist forehead on double folded blanket

- end centralized

Utthita Parsvakonasana

- w/block

Parsvottanasana

Utthita Parsvakonasana

- front heel lifted

- use right arm as stand for leg

- rest hand inside foot

- rest hand outside of foot

Parvottanasana (AMS)

- then rest head down

- hold unto shins

- move elbows forward

- keep torso closer to legs

- keep legs close to torso

Uttanasana

- moving inward

Halasana

Upvista Konasana

- 2 blocks, low height

- forearms resting

Baddha Konasana

- w/blocks

Kandasana

Umbyadasana (sp?)

Malasana

Dwi Hasta Bhujasana

- keep shoulder » knee

- hand to block

prop setup

- two double folded blankets on one side of mat

- near blankets, two low height blocks, outward 45 degree angles

Supported Malasana

prop setup

- trifold blanket at one side, extending short width of mat

- bolster perpendicular to trifold

- block flush against other side of bolster

- seated near trifold

- extend arms

- heels on blanket

- keep knees in

Malayasana


Chatushpadasana

Supta Swastikasana

Savasana

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