
Another 6am start, must get to bed earlier!
Sequence – Uttanasana, Baddangullyasana,Sirsasana Trikonasana x 6, Rope Adho Mukha Svanasana, Marichyasana 3, Swastikasana bend forwards, Savasana in Supta Swastikasana.The main themes I picked up from his discourse were:Pragmatism not dogmatism – using discretion when to apply force, determination and when not. We say “I’ll do as much as I can” we believe this is what makes us sincere students of yoga, why? When we eat do we always eat as much as we can, when we shop, do we shop as much as we can? Why do we have to perform posture as much as we can? Stay until we die there? Determination is manifestation of ego. Although there is certainly a time for determination – quietly and with discretion for example to overcome lethargy.Illustrated in Trikonasana, if you let go the legs a little how you can more easily access the sacrum, rotation there.We worked on closing off the determination / ego and working with mind, body, breath awareness.We worked on using the breath in many different ways. Making the breath the giver and the asana the receiver. Making the asana the giver and the breath the receiver.I came out of a class in a very peaceful (and yes yogic!) state and floated home for some more practice.

In the evening we observed a beginners class. Yikes! How we pamper our beginners! They used no props and gave short, sharpinstructions. No details just the minimum. Class included some really tough poses; sirsasana, vira 3 and bharadvajasana 2, nothing held too long and nothing taught in depth.We finished off the evening with a lovely thali and a very busy walk to Ferguson College Road, it’s when you’ve to cross a sea of speeding, beeping traffic you just wish you could press a button and wait for a friendly green man. Dream on, but somehow if you can find the rhythm you make your way through it.

Day 7 – Prashant
Sequence (largely irrelevant!) – Uttanasana, Baddangullyasana,Sirsasana (menstruation Parsva Utthita Padangusthasana), Trikonasana x 8, Rope Adho Mukha Svanasana, Marichyasana 3 (Menstruation Mari 1), Swastikasana bend forwards, Savasana in Supta Swastikasana.
The main themes I picked up from his discourse were:
Pragmatism not dogmatism – using discretion when to apply force, determination and when not. We say “I’ll do as much as I can” why? When we eat do we always eat as much as we can, when we shop, do we shop as much as we can? Why do we have to perform posture as much as we can? Stay until we die there? Determination is manifestation of ego. There is certainly a time for determination to be used quietly and with discretion for example to overcome lethargy.
Illustrated in Trikonasana, if you let go the legs a little how you can more easily access the sacrum, rotation there.
Worked on closing off the determination / ego and working with mind, body, breath awareness.
We worked on using the breath in many different ways. Making the breath the giver and the asana the receiver. Making the asana the giver and the breath the receiver.
Jan 7 Beginners Class
AMS:
Toes in heels out
Push your knees back, thighs back
Do NOT BEND YOUR KNEES
Side trunk down towards the floor
SIRSASANA
Lift the inner ankles up
Don’t forget your shoulders
Thighs looking straight in front
Keep eyes level and look straight out
If your neck is paining it means your shoulders are dropping so lift the shoulders up.
(PERIODS – Uttanasana & parsvottanasana = parsva uttanasana)
ARDHA CHANDRASANA
Both legs solid and turn the trunk
VIRA 1
Lift your trunk UP
Extend arms UP
(Short, sharp instructions)
UTTANASANA WITH FOLDED ARMS
VIRA 3
Fingers straight, wrists heavy
Extend arms forward, leg back
AMS
Extend side trunk up
Legs STRAIGHT
Root of thighs UP
Chest push back to legs 5X
1, 2,3,4,5 (short, sharp)
TAKE THICK MATS
(PERIODS – bolster baddhakonasana seated)
SALABHASANA X3
Arms straight, legs straight, feet hp width apart
Arms long, legs long, extend toes back
Bending the legs and lifting them up has no value!
Chest up, arms back as if you were trying to touch the feet
(Periods UPAVISTA KONASANA)
DHANURASANA
Pull the arms back with the legs / feet
CHEST UP!
Toes open, arches alert, little toe also active
(PERIODS – PASCIMOTTANASANA)
USTRASANA - demonstrated
Hands on buttocks first, then hands on heels
Chest up, buttocks forwards
Ankles down – chest up!
Ankles down, buttocks forward
Eyes look back – maximum
[Abi - Each pose you ask them to silently say the name of the pose so that they will remember next time. Say the name clearly – sometimes give explanation of name.]
(PERIODS – JANU SIRSASANA WITH BOLSTER FOR HEAD SUPPORT)
Vajarasana – ankles are down, so keep them down for USTRASANA (3rd repeat)
A M VIRASANA
AMS
Kneel down
Lift sides of the waist UP towards the buttocks (for the back) –
PERIODS join in
Walk forwards into UTTANASANA feet apart
Catch the ankles
Bend elbows and draw the sides of the waist down
BHARADVAJASANA 1
No props. Catch the opposite knee, turn the waist, take back hand to opposite hip
BHARADVAJASANA 2
Knee or ankle problem – take support of blanket or bolster
SARVANGASANA
Your back should not sleep on your palms, lift your back UP
Legs straight, LEGS UP, BUTTOCKS UP! MAXIMUM
(PERIODS – X bolster SETUBANDHA – no foot support)
EKA PADA SARVANGHASANA x 2
HALASANA
Roll buttocks forwards, walk in with feet
4 x roll forward feet towards floor
SAVASANA
Eyes closed, look down into your chest
Sides of neck long, chin slightly towards chest
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