Sequences

Colleen 20 min class 2/8  (thanks to Sue O'Connell)

1)  Balasana, elbows with block between hands

2)  Adho Mukha Svanasana

3)  DD again, grabbing sides of mat

4) DD at the wall- Splits- heels at the wall, lower bottom heel for extra "inch"

5) Balasana, wide knees

6) On belly, facing wall head 6-12 inches from wall, walk hands up the wall

7) On belly (Superman Pose) facing away from wall, blocks under hands highest height

8) Raise and lower arms, legs, one at time, both-Locust pose

9) Virasana @ wall with lunge (lizard)

10) Urdhva Dhanurasana with blocks under hands @ wall

11) Urdhva Dhanurasana with blocks at wall under feet

12) Supta padangustasana ( no external or internal rotations of legs- purely straight) 

Sat Morning 2/7 Pranayama Colleen:
Lie on pranayama bolster at spine, forehead and chin elevated in a slope to chest 
Body scan scalp to feet
Rotated knees to bolster, back on floor, cactus arms
Rotated Bharadvajasana, belly on bolster
Supta Badhakonasana, legs on bolster, feet on blocks
Seated Pranayama: retentions
You want to feel who you are in difficulty. That's why you push the breath retention past the point of comfort. Can you relax even with chaos in the body and mind?
The Inhale moves down, exhale moves up
Jalandhara Bhanda with exhale retentions, 2 cycles of 8-10 breaths, relax between
Can you pause the breath without any contraction?
Savasana
Body scan feet to scalp
Total Savasana  

Rodney Sat 2/7 :

Badhakonasa 3 minutes draw heels to perineum lengthen big toes forward

Upavistha konasana w forward bend 3 min

DD 1 min

Balasana 30 sec

DD R, L leg lifted 1 min

Balasana

Malasana

DD splits at wall 1 min

Malasana

Bakasana

Uttanasana

Hanamanasana

Dandasana

Marichiyasana 1 30

Dandasana

Marichiyasana 2 

Dandasana

Marichiyasana 3

Ardha Matsyendrasana 1 sitting on foot

Ardha Matsyendrasana 2

Marichiyasana 4

Ardha Matsyendrasana 3

Raja Kapotasana

Savasana

Colleen Sat morning 1/10:

Pranayama bolster: body scan from crown down: elongates body

Savasana: breath awareness

Septu bhandasana: set the pattern of dropping chest to chin

Supported up dog

Seated Kabalabhatti followed by

Ujayyi: Three breaths, thin the exhale, pause, scoop the belly, feel the rise of the perineum

Tadasana: feet and gaze

Three standing lions, no retentions

Lions w retention drop of chin to chest release of groin 3 times

Pranayama bolster: formal pranayama: up to here was kriya

Elongation of exhalation and pause after

Seated pranayama, elongation of exhalation, pause, mula bhanda

Always flat Savasana after pranayama

If you have balance between apana/prana, mula bandha happens spontaneously

Rodney Asana Sat 1/10

Supta Padagusthasana w arm extensions (behind head)

Knees to chest, extend

Anjaneyasana

Vrksasana

Utkatasana

Pigeon

Vira 1

Utkatasana

Adho Mukha Svanasana-Chaduranga Dhanurasana-Urdva MS – AMS

Standing split

Parsvottanasana w blocks

Hanumanasana

Vira 1

Adho Mukha Svanasana - Chaduranga Dhan - Urdva MS – AMS

Vira 3, come in, come out

AMS - CD - UMS – AMS

Full Vira 3

Lying back, windshield wiper legs

Savasana

Drishti,  Importance of gaze not glaze.  if the eyes freeze up, why go on?

You can't get integration without all the pieces being free and open.

Sequence 1: Iyengar Standing Poses for Jan weekend

Tadasana - Mountain Pose
Urdhva Hastasana - Volcano Pose
Uttanasana - Standing Forward Bend
Vrksasana - Tree Pose
Trikonasana - Triangle
Utthita Parsvakonasana - Extended Side Angle
Virabhadrasana 1 - Warrior 1
Virabhadrasana 2 - Warrior 2
Ardha Chandrasana - Half Moon
Virabhadrasana 3 - Warrior 3
Parivrtta Trikonasana - Revolved Triangle
Parivrtta Parsvakonasana - Revolved Side Angle
Parsvottanasana - Pyramid Pose
Prasarita Padottanasana - Wide-Angle Forward Bend
Garudasana - Eagle Pose
Parighasana - Gate Pose
Utkatasana - Chair Pose
Virasana - Hero Pose

Savasana - Corpse Pose