3 August 2021

People came in sore and tired for this morning's practice, so we started in Donna Farhi's supported side laying restorative to open the lungs and hopefully get some energy raised. We worked on some shoulder activation, building on the previous weeks' headstand preparation work. Standing, we visited chair dog (Ardha Adho Muhka Svanasana), and then worked some activation of the arms and shoulder blades that is used during Virabhadrasana II and Trikonasana (Warrior Two and Triangle Pose). We then practice those poses. Coming to the ground, we open the hips on our way to Parivrtta Upa Vistha Konasana (Revolved Upward Angle Pose), and then practice some lovely spinal extension and flexion in Badda Konasana (Bound Angle Pose).

28 July 2021

Headstand preparation class. Sirsasana is considered "the King of the Poses" for good reason. The whole body is involved, and this class is dedicated to cultivating the essential strength and mobility required of the pose--without actually practicing the pose itself. We practice a variety of strengthening and mobilizing actions for the shoulder blades and low back/lower abdominal core. Supta Hasta Padangusthasana (Hand to Big Toe Pose) to open the hamstrings. Pinchamayruasana (Peacock Feather Pose) Preparation to open the "lats" (latissimus dorsi muscles of the back). Standing, we do some postural work on the wall, and then take a quick turn moving from Uttanasana to Utkatasana and back again (Forward Fold to Fierce/Chair Pose). Coming to the floor, we open the legs in Upavista Konasana (Upward Angle Pose) and discuss essential lines of force in Dandasana (Staff Pose). We practice using those lines of force in a quick foray into Viparita Karani (Inverted Practice).

20 July 2021

Beginning with an exploration of how different positions affect the breath, we do a round-the-clock opening of the upper legs using a chair. After some exploration of patterns of collapse, relaxation, and engagement (and hyper engagement) in Tadasana (Mountain Pose), we then explore the breath in Trikonasana (Triangle Pose). From Triangle, we transition back to the chair to mobilize the spine. We take that mobilized spine into three variations of Prasarita Paddotonasana (Standing Wide Legged Forward Fold). We then move the floor and practice Ardha Matsyendrasana II (Half Lord of the Fishes Pose, variation 2, a seated twist).

12 July 2021

Class begins back laying on the floor for some initial opening and activation, then flips over onto the belly for some spinal extension in Salabhasana (Locust Pose) and Bhujangasana (Cobra Pose). We transition from the floor through Adho Muhka Svanasana (Down Facing Dog) and Uttanasana (Standing Forward Fold) as we come to standing. We practice Virabhadrasana I (Warrior I) and Parsvottonasana (Intense Side Stretch), exploring shoulder work and spinal positions in Parsvottonasana. Coming to the floor, we practice a few variations of Marichyasana III (a seated twist) before resolving in Dandasana (Staff Pose).

29 June 2021

An ode to the hip flexors, Psoas Major and Iliacus. The hip flexors are the major interior anatomical structure of the second chakra, Svadhisthana, which exists generally in the pubic bone-sacrum diagonal and is also related to the organs of reproduction and the kidneys. The area of the body is associated with the element water and ergo emotions. Anatomically, Psoas Major attaches under the diaphragm, to vertebrae T12-L5 and their associated discs, and at the lesser trochanter of the femur (inner upper thigh). It is implicated in restrictions in breathing and in lower back pain. Today's is a practice dedicated to opening and nourishing this deep and important structure.

22 June 2021

To celebrate the Summer Solstice, a nature themed practice, with lots of flowing, yielding movements. Parsvakonasana (Lateral Angle Pose), Virabhadrasana II (Warrior 2), and Vrksasana (Tree Pose) are all practiced in flow sequences. Coming to the floor, we spend some time in Parivrtta Janu Sirsasana (Revolved Head to Knee Pose) and Paschimottanasana (West Side Stretch).

15 June 2021

Trikonasana (Triangle Pose) and Parivrtta Trikonasana (Revolved Triangle Pose). After warming up the hips and shoulders, we practice transitioning from Trikonasana through Parsvottanasana (Intense Side Stretch) to reach Parivrtta Trikonasana. After a brief interlude with Utkatasana (Fierce Pose) and Adho Muhka Svanasana (Downward Facing Dog), we moving to the floor to practice Janu Sirsasana (Head to Knee Pose) and Upavistha Konasana (Upward Angle Pose).