Inversion Workshop w/Kathleen

Supta Padangusthasana
- Supta Padangusthasana I
- Supta Padangusthasana III
- Supta Padangusthasana II

Tadasana
- focus on keeping weight on heels (move body back)
- lifting the arches of feet

Uttansana
- keep weight on heels
- elongate front of the body downward
- place hands in from then next to feet
- keep legs straight

Adho Mukha Savasana
- heels on blocks

Uttihita Chaturanga Dandasana(Plank Position)
- lift breastbone

Adho Mukha Vrksasana
prep:
- belt at elbows
- face palms up, then down

Pincha Mayurasana

Sirsasana
prep
- partner keeps shins close to arms » move arms closer together
- fingers close to wall
- rotate thighs inward
- move legs back more

Salamba Sarvangasana
- don't lift shoulders, move away from neck (?)
- rotate thighs inward
- move legs back more

Arm Work

Gomukasana

Utthita Parsvokasana

Utthita Trikonasana
- w/Utthita Parsvokonasana arms

Gomukasana

Adho Mukha Savasana
- hands on slanted blocks
- press palms down

Adho Mukha Savasana

- hands on slanted blocks placed together
- press palms down
- head through arms toward ground

Moving toward Ardha Sirsasana

Viparita Dandasana

Wide Leg Twist on Chair

Parigasana

Asana?
- seated on chair
- bend over
- move pubis up
- retreat abdomen back
- hands on top of feet

Uttanasana
- rolled blanket at abdomen

Bakasana

Salamba Sarvangasana

Marichyasana III

Sirasansa

- height under knees

Standing & Inversions Sequence

Supine variations
- single fold blanket
- 2 double folds
- block medium height (to support kidney band)

Supta Dandasana
Swastikasanaa
- reach arms overhead

Supta Dandasana
Swastikasana
- change legs
- catch elbows

Uttanasana
- concave back
- medium block height

Prasarita Padottanasana
- medium block
- open kidney band

Utthita Trikonasana
- weight on inner foot
- contract outer thigh
- Iyengar created wider stance of feet
- experiment with distance of feet- high height block
- rotate kidney band

Uttanasana

Virabhadrasana II

Utthita Parsvokasana
- keep buttocks inline

Prasarita Padottanasana
- classic
- Adho Mukha Svanasana
- hold shins
- head on ground

Sirsasana

Viparita Dandasana
- trifold for kidney band

Halasana

Eka Pada Sarvangasana
- when existing, hold edges of mat
- keep shoulders down

Marichyasana II
- back leg in Upvista Konasana
- don't turn from neck
- take ear away from shoulder
- take UPK leg heel down

Upvista Konasana

Savasana

July 23rd Sequence

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Baddha Konasana

- on bolster

- then with feet resting on block

Utthita Parsvokonasana

- medium height block for hand

Utthita Parsvokonasana

- hand resting on the inside of the bent leg's foot

- lift bent leg's heel high

Malasana

- on chair with top of head resting on bolster and blanket

Utthita Padmasana

- standing with chair

- build enough height with bolsters, blocks, and blankets to reach hip height

- lift one leg up resting foot past hips like Padmasana

- use support of the wall with fingers

- move pelvis up

- move bent leg's groin downward

Urdhva

- bolster on chair lying on seat of chair

- seated on 2 double folded blankets on the ground

- bend back resting head on bolster

Ardha Urdhva Dhanurasana

- mat and one blanket on back of chair

- pivot at kidney band

- move closer to wall

Cross Bolsters

- 2 bolsters crossed

- 1 double folded blanket for head

- half Padmasana which each leg

- move knee away from torso

- mobility in hips protects knee

Viparita Karini 

- in cross bolsters setup

- remove blanket behind head

- rest shoulders on ground

Baddasana/Baddha Konasansa

- bend forward

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Kidney Band Sequence

Location of the kidneys and adrenal glands according to the back:

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Concave Uttanasana
- nod to Padangustasana
- loop strap
- press metatarsals into strap
- keep feet hip width apart
- press kidney band into strap

Prasarita Padottanasana
- concave back

Utthita Trikonasana

Viparita Dandasana
- kidney band on front of seat

Virasana
- knees on 2 double folded blankets
- double fold in between butt and shins
- toes tucked
- then toes lying flat

Dandasana

Bhadrasana
- seated on 2 double folded blankets

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Tadasana
- evenly distribute toes and metatarsals
- lift leg into 90 degree position
- hands into Namaskarasana

Vrksasana
- hand at wall
- evenly distribute toes and metatarsals
- hands into Namaskarasana

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Utthita Parsvakonasana

Concave Uttanasana
- keeping only big toes on mat

Adho Mukha Svanasana
- partner pumps rope (or belt) into kidney band

Viparita Karani

Savasana

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?