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Day 7 Prashant

Tamara Hockey

Updated: Jan 20

2013-01-07 19.23.42

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.

IMG_0071

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.

2013-01-07 19.54.53

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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