Backbends sunday with Laurie

we chanted 'om shantosha' 3x while in urdhva dhanurasana which was lovely with the vibration of the group taking the mind away from staying and just being. A wonderful 3 days so glad i went.

Sun AM

swastikasana 

dandasana 

parsva swastikasana - take 1 foot into swastikasana way in foot back to blankets not under knee, other leg same, turn then go over knee release head release forearms to floor turn the palms up you aren’t pressing with the hands, other side, forward, again: other cross

dandasana

ardha padmasana - take 1 foot into padmasana, other leg swastikasana but foot under knee, turn then go over knee release head, other side, forward, again: other cross – these are needed for yoga madrasana

dandasana

malasana – prep, squat, feet separated, height under heels if needed, rock slowly bring shins forward then back

paripurna navasana –deep groin fold, have a deep keel

ardha navasana – lengthen groin, put forefingers on top thigh thumbs on waist, as you go to the pose this distance grows, lengthen the front groin until you tilt back, this is a raft, effort in the upper abdomen

adho mukha svanasana

uttanasana

pincha mayurasana prep – mat to wall, triple fold sarvangasana blanket long at wall, prone, hold block between forefingers thumbs, forearms on wall, elbows at wall on blanket, palms should be flat on wall but may drop block, extend away keeping elbows at wall, again: partner – partner holds block which takes the worry off it falling then partner places hand on doers upper back between shoulders or where needed and gently press toward waist not down to ground, partner should not be torqueing and forcing just move that down gently, I had some shoulder pain in one shoulder on my own and this totally took it away duh

ardha pincha mayurasana – measure place elbows where hips were hold block, take feet to wall toe balls only heels off wall, again: partner, partner sits in front feet on doers shoulders press to keep them from moving forward not to move them back

pincha mayurasana – slide heels up wall then take 1 foot off then other

sirsasana

sirsasana

parsva sirsasana

utkatasana – tailbone straight down, me move groin back don’t puff pelvis forward 

salabhasana 

makrasana – elbows close forward, extend elbows up and over

bhujangasana => urdhva mukha svanasana => chataranga – have swastikasana fold blanket for top of feet on floor to slide, movement snake snake snake dog (slide forward) dog dog chataranga chataranga chataranga

dhanurasana – shins back then up, knees together shins together heels together toes together last, again: roll blanket hang feet over slanted block mid roll, hold block with feet, raise grab ankles or belt ankles grab belt, shins back then lift, again: no block

urdhva dhanurasana – mat at wall 2 flat blocks, feet on blocks buttocks as close to feet as possible, long fold blanket for top of head, lift pelvis knees to wall keep there come to top of head, come up knees at wall, repeat while up chanted ‘om santosha’ 3x again: no blocks blanket for head if wanted, wrist at wall forearms at wall come to top of head, come up keeping forearms on wall, again: away from wall 3x on 3^rd time think only of stability staying 

nirlamba sarvangasana – blankets set where head fits between wall and blankets, find a point on wall high where you want tops of feet to land look higher, then holding mat with hands go up taking tops of feet to wall, come down again tops of feet to high place on wall

sarvangasana – feet off wall perpendicular use the wall to find where not leaning

nirlamba sarvangasana – back to wall

karnapidasana – bring shins feet down wall hold ankles or place hands on wall buttocks toward heels, hold mat roll out

savasana – 2 options, 1 turn sarvangasana stack lengthways for chest use one of the blankets for head to help open chest after nirlamba or 2 cross legs on stack for back