This is what we worked on in the 3-hour class this morning.
Swastikasana
Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Parsvottanasana – Prasarita Padottanasana – Parsvottanasana
Tadasana
-work with toes together and heels apart for broadening of back thigh and tailbone space, grip outer hips and buttocks to lift trunk
-create same experience with feet together
-move trapezius down and take C7/T1 diagonally down and in
Urdhva Hasta work
-Quick movements to Urdhva Hastasana
-facing wall, hold brick at wall with wrists
-Gomukhasana (up arm) arms
-Variation of Gomukhasana holding belt
Adho Mukha Vrksasana
-Half handstand: keep weight toward finger side of palm and move shoulderblades towards wall; leg work as in Tadasana above
-Full pose – strategies for getting up (spring leg, swing leg, rocking)
Pinca Mayurasana
-Prep with chair (both with chair on its back or with someone sitting on chair seat)
-Full pose with brick, belt, and folded mat
Salabhasana
-receding abdomen, trapezius down, keep pubis and bottom front ribs down
Salabhasana II – hamstring work
Salabhasana II to I – maintain hamstring
Bhujangasana – tailbone down, ASIS up (teachers may partner and place knee at tailbone pressing down and in and lift ASIS with hands)
Ustrasana
-Activate hamstrings. 1. Lean back and press shins down to come up 2. Come up then stretch inner upper hamstring back to big toe as if to kick the mat backwards
-Facing wall: keep pubis and front ribs on the wall as you coil, pull down on chair rail to lift chest
-Complete pose
Chair Dwi Pada Viparita Dandasana
-Keep abdomen receding
-Hands under, then urdhva hasta, then reaching for front legs of chair
Urdhva Dhanurasana
-Over chair back
-From floor/bolster/blocks
Adho Mukha Virasana
Adho Mukha Svanasana
Prasarita Padottanasana head down
Modified Ardha Matsyendrasana
Bolster Halasana
Viparita Karani
Thank you for facilitating this workshop and publishing the sequence of poses.
It was really interesting to follow the logic and structure of the sequence. Taking a meditative and stilling approach to the mind prior to the potentially enervating backbends made so much sense. It offered a point of reflection and retreat which made clear as the sequence progressed where resistance, fear, presumption, defensiveness and negativity arise in the face of challenge for me. Interesting to see how the body tries to affirm these thoughts and feelings and the effort in the posture then tries to enter into dialogue with them. It was uncomfortable and strenuous at times, but Cheree’s explication and support around the difficulties and what the appropriate effort was in meeting them made good sense and gave helpful direction.
The session ended quietly for me with a positive inward quelling which made me feel like I wanted to explore this structure more and to work from it in my home practice. Because of a slight flaring of an injury this week I was concerned I might not be treating my body wisely and pushing it beyond what was sensible when I might have been resting instead. I felt this workshop was very restorative emotionally and that gentle pressing into the opening joys of back ends in the quieter way gave me the room to take appropriate care. I’m going to adapt this meditative approach to my home practice, particularly when I am feeling emotional resistance or fear around injury or challenge. The mental space it created seemed to allow for the observation of difficulty rather than the inhabiting of it, which was a point Cheree made a couple of times when we were frowning into postures.
Thanks again Cheree for making all of this available, it was a lovely, smart, empowering workshop, I’m really looking forward to the next one.