3.24.2010

Practice Breakdown

No music during practice today, and no Yoga Today classes. Just me, the breath, and the mat. After a nice twenty minute seated meditation, I went on to have a beautiful practice. Let me break it down for you:

4-6 Cat-cows
downward dog (pedaling out the feet, swaying the hips a bit to stretch the sides, and coming onto the toes to loosen up)
rag-doll forward fold (clasping opposite elbows and beginning with the knees slightly bent, slowly straightening the legs with each inhale. Spent about 2 minutes here)
side stretches, interlacing the last three fingers overhead, pointing up and over with the thumb and forefinger for five breaths on each side).

3 Surya namaskara As (I included some high to low lunges in the first two, feeling out the hips)
3 surya namaskara Bs.

Note: as usual, the following asanas were held for 5 breaths unless otherwise specified.

Padahastasana
uttanasana with hands clasped behind back
vinyasa.

Warrior I
warrior II
utthita parsvakonasana
inhale to warrior II
exhale to vinyasa.
Repeat on the other side.

Warrior I
warrior II
trikonasana
ardha chandrasana
inhale to warrior II
exhale to vinyasa.
Repeat on the other side.

Utkatasana
crescent warrior
warrior III
ardha chandrasana
parvritta ardha chandrasana
urdhva prasarita eka padasana
exhale to uttanasana
vinyasa.
Repeat on the other side.

Uttita hasta padangusthasana A, B, C (one breath), and D
Repeat on the other side.

Parivritta trikonasana
parsvottanasana
vinyasa.

Anjaneyasana
vinyasa.

Plank
chaturanga
urdvha mukha svanasana
adho mukha svanasana
inhale right knee to chest, shifting weight over hands (hold five breaths)
exhale right leg to the floor for eka pada rajakapotasana (10 breaths in a forward fold, 5 with a thread-the-needle twist, and 5 with the back foot in the elbow crease)
firelog pose
lift up, jump back (just about got it!), vinyasa.
Repeat on the other side.

Bakasana (after the first five breaths, I moved through a few bakasana to tripod transitions, holding each position for a couple of breaths)
jump back, vinyasa, jump through to seated.

Upavistha konasana
baddha konasana
marichyasana C
ardha matsyendrasana

vinyasa, jump through to seated.

Navasana, lift up (three times, 5 breaths in each navasana)
vinyasa, lower to the floor from chaturanga.

Shalabasana (5 breaths with tops of hands on the floor, 5 with hands clasped behind the back)
ardha bhekasana
dhanurasana (twice, 5 breaths each)
vinyasa, jump through to seated.

Paschimottansana (10 breaths).

Rock-the-baby
compass pose
inhale to eka hasta bhujasana
exhale to astavakrasana for 5 breaths
inhale back to eka hasta bhujasana
exhale to eka pada koundinyasana I for 3 breaths
jump back, vinyasa, jump through to seated.
Repeat on the other side.

Bridge pose
urdhva dhanurasana
vinyasa, jump through.

Paschimottanasana (10 breaths)
vinyasa.

Handstand (lots of kicks, lots of play -- caught a couple of good jumps and stayed for a few breaths without touching the wall. I'm rapidly getting more comfortable with this upside-down thing.)
child's pose
Headstand (three minutes)
child's pose
vinyasa, jump through to seated.

tolasana (8 breaths, then switching the legs for another 8 breaths in tolasana)
Damn good savasana.

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