Archive for the ‘Asana Sequence’ Category

The Conversation

Sunday, July 11th, 2010

Poet and author David Whyte talks about “entering the conversation,” meaning showing up, participating in this life, being aware of yourself relating to yourself and others, things and emotions.

Maybe this is a literal conversation; maybe it is more about acknowledging the dreadful partnership, the injured knee, and death of a loved one.

It’s about living the moments of your life.

All you have to do—all you can do—is start. Enter the conversation.

***

From Sunday morning class, the poem All the true vows.

And if you can’t make it to class, read the poem and then take this free online class.

All the true vows
are secret vows
the ones we speak out loud
are the ones we break.

There is only one life
you can call your own
and a thousand others
you can call by any name you want.

Hold to the truth you make
every day with your own body,
don’t turn your face away.

Hold to your own truth
at the center of the image
you were born with.

Those who do not understand
their destiny will never understand
the friends they have made
nor the work they have chosen

nor the one life that waits
beyond all the others.

By the lake in the wood
in the shadows
you can
whisper that truth
to the quiet reflection
you see in the water.

Whatever you hear from
the water, remember,

it wants you to carry
the sound of its truth on your lips.

Remember,
in this place
no one can hear you

and out of the silence
you can make a promise
it will kill you to break,

that way you’ll find
what is real and what is not.

I know what I am saying.
Time almost forsook me
and I looked again.

Seeing my reflection
I broke a promise
and spoke
for the first time
after all these years

in my own voice,

before it was too late
to turn my face again.

~David Whyte

Sequence Sunday

Sunday, March 7th, 2010

Each Sunday will feature an asana sequence. Feel free to add, omit, or interpret as you like!

A Yin indulgence

Wide Child’s Twist, each side – 2 min each
1st leg:
1/2 cowface legs – 4 min fold
1/2 cowface legs – 2 min side bend
Marichyasana Twist
Pigeon – 5 min
Diva fold – 2 min
Repeat sequence, other leg
Puppy – 3 min
Snail or Bridge on block – 4 min
Fish release
Knee hug
Savasana

Sequence Sunday

Sunday, February 28th, 2010

Each Sunday will feature an asana sequence. Feel free to add, omit, or interpret as you like!

With the intention of radiating out from center:

Constructive Rest with tennis or golf ball in glute, 3 minutes of massage on each side
Sukasana – easy side bends side to side
Easy twist each side
Loose eagle arms with neck movement
Downward Facing Dog
Lunge of choice
Dog
Lunge other side
Child’s Pose
Extended side angle “imprint” – just legs
Dog or “vinyasa” between sides
Warrior II – big arm cartwheel to plank
Big round plank – full back
Dog or “vinyasa” between sides
Malasana squat – “barbie leg”
Crow – big round back
Dog
Extended Side Angle
Dog or “vinyasa” between sides
Lunge to standing straddle – dog arms
Stand up Goddess
Vinyasa
Other side lunge to straddle – walk hands back between feet
Stand up Goddess
Vinyasa
On back – happy baby
Bridge
Eagle legs twist each side
Figure 4 each side
Knee hug
Savasana

Sequence Sunday

Sunday, February 21st, 2010

Each Sunday will feature an asana sequence. Feel free to add, omit, or interpret as you like!

A practice to nurture the new roots and shoots from your feet into the soft earth.

Baddha Konasana – rubbing, massaging, loving the feet
Side Bend, both sides
Tuck both feet to one side, Bharadvaja’s Twist, change sides
All 4s, spinal balance
Modified Side Plank on knee
To standing, Tadasana
Tree
Easy Warrior III
Utkatasana – lift heels
Dive to Uttanasana
At wall, Calf Stretch
Straddle fold
Sukasana – Sufi Circles
Supta Padangusthasana
Happy Baby
Supta Baddha Konasana
Savasana

Sequence Sunday

Sunday, February 7th, 2010

Each Sunday will feature an asana sequence. Feel free to add, omit, or interpret as you like!

Seated
Notice breath and sensations
Interlace fingers and stretch arms overhead
Baby side bends
Arms forward parallel to floor, round back
Release hands behind back, chest expansion
Release hands, change interlace of fingers (and legs if crossed) and repeat sequence
Feet on floor, knees bent – windshield wiper knees
All 4s, cat/cow
Root hands, spinal balance (arm first, opposite leg optional) alternating sides
Press back to squat
Up to standing
Mountain pause, notice
Step wide, star pose
Goddess
Warrior II side 1
Star
Goddess
Warrior II side 2
Star
Mountain – wide feet
Forward hang, knees bent
All 4s, calf stretch each leg
On belly, sphinx
Child’s pose
On back, knee hug
Simple twist each side
Knee hug
Savasana