Mexican Yoga Intensive, Abhijata Iyengar

April 25, 2019, 9:00 am- 12:15 pm

Today’s topic – lateral poses of all kinds. Abhijata again brought up the topic of the downside of having an image of an asana. She referred to ‘total absorption’ as described by Guruji. She taught that doing the same asana shapes with various relationships to gravity help us to make the connections between different parts of the body. To create freedom in the hips, we moved quickly in and out of several of the poses.

She talked about lateral space in the back of the pelvis explaining that that had to happen before drawing down the buttock of the front leg of Utthita Trikonasana; Utthita Parsvakonasana and moving the buttock away from the waist in Ardha Chandrasana; she said that when the lateral space is lacking because of hip tightness, the muscles become tighter by tucking the buttock prematurely.

– Adho Mukha Svanasana

– Adho Mukha Svanasana

– Supta Padangusthasana 2 – Don’t bring lateral leg to the shoulder move it out to the side at a 90 degree angle to the trunk and bring the leg to the floor even if the opposite hip comes up

– Virabhadrasana 2 (lying face down) – The trunk tends to follow the lateral leg so the abdomen has to be turned away from that leg so the frontal hip bones are equidistant from the floor

– Supta Padangustasana 2 – (lying face down) with a blanket under the ankle of the lateral leg; push the blanket away with the ankle to lengthen from the inner groin

– Utthita Trikonasana

– Utthita Parsvakonasana

– moving from Trikonasana into Utthita Parsvakonasana quickly

– Utthita Parsvakonasana – moving buttock to outer knee, hand in front of ankle turn the abdomen away from the groin

– Ardha Chandrasana – making the strong turn away from the standing leg so that the abdomen doesn’t collapse towards the standing leg

She made good connections between the supine and standing poses

– Vrksasana – turning Badda Konasana leg back; X 2; Seated poses done with a rolled blanket to separate the sitting bones

– Baddha Konasana

– Upa Vista Konasana

– half the class – Supta Padangusthadana 2, the other half Baddha Konasana with block between feet

– Vrksasana 2 – lateral leg in a padmasana variation moving the thigh back with rapid movements

– one leg in Upa Vista Konasana the other in Baddha Konasana

– both legs in Baddha Konasana

– one leg in  Upa Vista Konasana and one in Kandasana

– both legs in Kandasana

– one leg in Virasana the other in Padmadana

– one leg in Upa Vista Konasana, the other in Padmasana

– one leg in Padmasana; first rest the other leg in a 90 Degree angle in front of the Padmasana leg and then taken the second leg into Padmasana

– lying on the floor, take one leg into Padmasana lean towards bent leg, lift second leg and lie centered on back

– Supta Padangusthadana 2 – take leg to the side all the way down and support with elbow on the floor

– Baddha Konasana

– Adho Mukha Svanasana

– Uttanasana

– Bujapidasana

– Astavakrasana

– Tittibasana

These three arm balances demonstrate  that freedom in the hips  is more important than strength.

– Prasarita Padattonasana

– Chatush Padadana – catching ankles

– Salamba Sarvangasana (variations) – Virabhadrasana 2 and Parsva  Eka Pada

– Halasana

– Karnapidasana

– Pashimottanasana – letting one leg come up as you bring the other leg to the floor; back and forth 6 times

– Savasana


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