Mexican Yoga Intensive, Abhijata Iyengar

April 24, 2019: 1st Class 4:00-7:00 pm

Emphasis on drawing thigh back from below the buttock line, broadening the thigh from the inner thigh to the outer thigh.

Avoid being attached to an image you have of an asana.

– Tadasana

– Tadasana – arms in Urdhva Hastasana – emphasizing length on sides of body

Standings in quick succession:

– Utthita Trikonasana

– Virabhadrasana 2

– Utthita  Parsvakonasana

– Prasarita  Padattonasana – keeping the outer borders of feet on floor

– Urdhva Prasarita Padasana – pushing feet into resistance of belt

– Dandasana

– Paripurna Navasana

– Utthita Trikonasana – observing how the back of the front thigh narrows as you go further down comparing palms on floor to use of block

– take the weight on to the heel of the front leg and pivot on the heel; helps to access groin

– Trikonasana to Ardha Chandrasana – emphasizing the work of the back leg lifting the leg from the top of the thigh and resisting the foot

– Virabhadrasana 3 – hands on blocks, again emphasizing lift of leg from top of thigh and keeping the back thigh broad

Then moving into Virabhadrasana 3 from Tadasana a few times recognizing the effect of the broad thigh of the uplifted leg

– Parsvottanasana, with both feet on floor; then lifting the ball of the front foot on to a block to see how that changes the posture, moves weight on to back leg and improves postural alignment. First work for pelvic alignment in the pose; if it doesn’t come, move feet heel to heel

– Utthita Parsvakonasana  – did the pose several times; external rotation of front leg working to get inner and outer thigh aligned in the pose drawing down the buttock to assist in this effort

– Uttanasana – when doing the pose for relaxation, don’t bring arms to Urdhva Hastasana, bring arms directly down; went up and down several times. Extending the arms doesn’t allow as much relaxation in the torso

– Upa Vista Konasana – keeping  thighs down and lifting heels

– pashimottanasana – catching big toes and lifting chest

– Upa  Vista Konasana, catching toes and lifting chest

– Uttanasana

– Adho Mukha Svanasana using back leg of parsvottanasana for AMS

– Uttanasana

– Adho Mukha Svanasana

– Swastikasana – twisting to the right and then the left a few times

– Uttanasana

– Halasana – emphasis on leg work we did in standings. Taking the feet to the floor, then placing them at different heights

– Uttanasana – stretching over right leg, left leg and then directly forward

– Halasana, Karnapidasana,  creating movement in the lower back

– Pashimottanasana – over right leg, left leg and then center

– Halasana – to Salamba Sarvangasana moving into Eka Pada several times

– Pashimottasana

– Swastikasana with twist

– Savasana

The work of the legs was taught consistently in all categories of asana – moving front  of the leg to the back of the leg and broad back of thighs.

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