The bends

Reading a fascinating section about back bends in Donna Farhi's book, yoga, mind, body and spirit. Seemingly there is a muscle, called the hyoid, that connects the back of the base of the skull with the top of the sternum. So to create a long neck and to avoid compressing the cervical spine you need to keep your chin level. Donna Farhi also has a lovely instruction for back bends that could be applied to pretty much all core work. You imagine that you are drawing your intestines and stomach in towards your spine so that they support your spine rather than hanging off it. Very useful for plank, chaturanga and pretty much any balance.

Tuesday, 10 July: Started off with Sadie Nardini’s core work.  Excellent warm up, really like her practices. 

Wednesday, 11 July: 2 for class today.  Started with the Sadie Nardini core work then moved into a few Surya Namaskar A.s with variations (lunges / vira I) and some seated exercises.  Spent some time focusing on Adho Mukha Svanasana positioning. Students were beginning to look a bit puffed so finished with a restorative of legs up against – well - the balcony door and sivasana.

Saturday, 14 July: Practised for an hour at home, starting with some surya namaskars and moving into a vira II, trikonasana, Ardha chandrasana sequence that I like. Then decided to do something I don't like:padagustasana.  Using the strap for my yoga mat made it possible to do a reasonable straight leg version, but reading Donna Farhi on seated postures this evening I realise that my problem may lie in the relationship between femur and pelvis as I bend/ raise my leg.  Apparently the femur should descend and can be encouraged down by placing a thumb in the crease of the hip. Going to practise during the week.

Think I'll be working up to this one:

http://blogs.yogajournal.com/challengepose/2012/07/hanumanasnana-in-pincha-mayurasana.html

WEEK 17

Monday, 9 july
6:15 class in the yoga room with cathy. Interesting pranayama in plank. Cathy recommended a teacher called Sadie nardini for core work.  Going to look her up now.


Definitely going to incorporate into my students' class on Wednesday.  Who am I kidding?  For a figure like that I'm going to start practising it tonight!!

http://www.youtube.com/watch?v=hGSv3EnIego  

WEEK 16

Monday, 2 July Very very tired. Worked til 7 so didn't make my regular class. Forced myself on to my mat at home. Once I'd done a few surya namaskars I felt settled and practised for about 30 mins, based around the ashtanga primary series. Would happily have stayed in Sivasana forever, but eventually peeled myself off the mat for fear of falling asleep.  Another busy week ahead.

Tuesday, 3 July: 7pm class with Tony.  Very intense practice and left achingly tired.  Some interesting sequences:

·         Start in Ardha Mukha Svasana  to squat – repeated

·         Ardha Mukha Svasana to a low lunge with a bind, then a supported side plank with top foot placed on the floor in front of the lower leg.

·         Tadasana - Dancer Pose (Natarajasana) – then a variation holding back foot with both hands – extended raised leg to front and held.

·         Paschimottanasana

·         From supine prepared for half lotus. (padmasana)

·         Half Padmasana from sitting while reaching for opposite foot

•       Krounchasana (Heron Pose) - can't wait to try this on the boys!
• 
    
•  
• Upavistha Konasana (Wide-Angle Seated Forward Bend)
•    Twist
•  Setu Bandha Sarvangasana (Bridge Pose)
• Urdhva Dhanurasana (Upward Bow or Wheel Pose)
• Sirsasana
• Shivasana – at last!

WEEK 15

Monday 25 June: Shattered after working all weekend and family stuff on Sunday night. And hay fever.  My great intention of going to the 7:45 class were defeated by the need to take my sneezy self to bed and sort out bank card-less boyfriend.

Tuesday, 26 June 7pm class with tony.  Things to remember: started lying down stretching  legs up I the air and curling one at a time into chest

·         Rolled in cross legged circles which made everyone giggle.

·         Practised hopping from cross legged to plank as a prelude to shoulder stands.

·         Little bunny hops to go into shoulder stand.

·         Few minutes free practice at the end in which I practised the side crow. Very very nearly there. Problem was placing my hands too far away from my hips.

Thursday, 28 June Exhausted after working in cork on Wednesday and flat out trying to catch up in Dublin today. Was doing a radio show at 8:30, so had a bare 20 minutes and zero energy for yoga. Worked through ciara's gentle Hatha sequence, with padagustasana (holding leg perpendicular from body? Is this the correct name?) from lying down using a strap so I could get a good stretch on my long suffering hamstrings. Sivasana was heaven. Had to peel myself off the mat before long for fear of falling asleep.

Away for the weekend so unlikely to get in any practice, but will try to compensate by getting the yoga anatomy book and turning my attention back to Donna farhi.

WEEK 14

Wednesday, 20 June Ashtanga with Joe. Really enjoy the ashtanga primary series. Decide to take the time to write it out (in Sanskrit, thereby realising how many of the names off-hand I don't remember / can't spell!).  Going to try a modified sequence with my students.

·         Surya namaskar A x 5

·         Surya namaskar b x4

·         Tad asana

·         Utthita trikonasana (r&l)

·         Parvitta trikonasana (r&l)

·         Utthits parvakonasana

·         Parvritta parvakonasana

·         Prasarita padottasna x 3

·         Parsvottanasana

·         Utthita hasta padagustasana

·         Arena baddha padottasana (standing fwd bend in lotus)

·         Virabhadrasana I

·         Virabhadrasana II

·         Vinyasa

·         Dandasana

·         Paschimottanasana (fwd bend)

·         Puvottanasana (upside down plank)

·         Setu bandha sarvangasana (bridge)

·         Urdhva dhanurasana (wheel)

·         Sarvangasana

·         Halasana

·         Paschimottasasirsane

·         Sirsasana ( hdstand)

·         Balasana

·         Svisaana

Thursday, 21 June:

Just RH and I this eve. I want to get a practice in too so we go through the primary series with some modifications and adjustments.  Rory is very pleased and enjoyed the more demanding practice. He's particularly pleased that he now finds down dog very comfortable (may have to stop teasing him about his 12 year old girl arms :p).

Friday, 22 June  6pm class in yoga room. I love the way Michael guides you into the poses.  Things to note: started in adho mukha svasana,

Sunday, 24 june Worked most of the weekend but fitted in a short and not particularly creative practice with a lot of surya namaskars.