Tonight’s training

My neighbor was kind enough to let me practice on her again.  There is something to be said for working with the same people because I’m able to get feedback on how I have improved or what I still might not be getting.  I’m over the top excited that tonight’s feedback that it seems I have ‘taught 50 classes since the last time we’ve met’ and there was flow and that I maybe even saw a little sweat was validation that she got a good workout.  Of course she was the one doing the work (!) but I am really trying to let myself be comfortable telling her how to move her body and how it should feel…all while breathing.  I have a long (lifetime) way to go but it’s a good start.  So here is a breakdown of roughly what tonight’s outdoor practice looked like.  This is best done under a tree while the sun is setting.  Also, I have a newfound respect and joy for ants as they run across my mat now that I have learned the story of Buddha.

Start by finding a comfortable seat on your mat.  Take several deep breaths and begin ujjayi breathing.  This is the concept of pulling in air as if drinking through a straw and exhaling by fogging a mirror but done through the nose.  The breath is audible and felt on the back of the throat.  It should be practiced for as much of the practice as possible until the relaxation poses begin.

Stand at the top of your mat, Sun salution A x3 (tadasana, ardva hastasana, uttanasana, ardha uttanasana, plank to caturunga, cobra or upward facing dog, down dog, step forward to ardha uttanasana, uttanasana, ardva hastasana, tadasana)

plank and into plank pushups at 3rd sun salution

3rd Caturunga drop to lunge, dropping hands or elbows to the ground on the inside of the front thigh.  Roll front thigh out releasing the hip.

Sun salutation B x3 (tadasana, utkatasana, uttanasana, ardha uttanasana, step back to plank, caturunga, cobra or upward facing dog, downward facing dog stepping immediately into warrior I, exhaling down into plank, caturunga, cobra or upward facing dog, downward facing dog and immediately stepping the opposite foot forward into warrior I, exhaling down into plank, caturunga, cobra or upward facing dog, downward facing dog and hold for 3 breaths, exhale and step forward into utkatasana, uttanasana, ardha uttanasana, ardha hastana, tadasana)

slow the 3rd warrior 1 position on both sides to really deepen the pose & focus the mind

twist on each side of the 3rd utkatasana, keeping mindful of pulling in the forward knee (where the elbow is resting) and pushing out the opposite knee in order to keep the hips square (look down to see knees are aligned)

Sun salution A focusing on a deep cobra pose for 3-5 breaths

Drop to down dog to plank to caturunga

Danurasana (Bow Pose) x3

Down dog to plank to Malasana (Garland pose) to crow (Bakasana)

Roll back to Navasana (Boat Pose) keeping the abdominals pulled in and thighs engaged

Lower to Baddha Konasana (Bound Angle Pose) for a stretch, pressing feet together while knees & legs push out, not rounding the back

return to Navasana for a second round and release down to Baddha Konasana.

Frog stretch, hips in line with the knees, lowering down while keeping full engagement of the legs, feet flexed

Lay on back and bring knees to the chest for a hug, release one leg down and genty twist to the opposite side in Supta Padangusthasana keeping both shoulders pressing down into the mat.  Repeat on other side and finish with knees at chest.

release one leg down and firmly plant that leg into the ground, keeping foot engaged.  Using that energy, raise the opposite leg perpendicular to the ground, fully engaged, pressing toward the sky while pulling down into the hips, hold for 5 breaths and slowly lower the leg.  repeat on other side.

Relax the legs and relax into Savasana.  Scanning the body for tightness and releasing the tension with each exhalation. Stay for at least 5 minutes and enjoy your sweet reward.

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One response to this post.

  1. Posted by Jesse on June 1, 2010 at 7:37 pm

    thank you for posting this!!!!! you rock!

    Reply

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