Wednesday 19/10/16 - Geetaji and Many Sirsasanas

Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana

Adho Mukha Vrksasana
-    First with favoured leg then the other leading 3x each
-    Both legs springing up 8x

Adho Mukha Svanasana
Jumping
Uttanasana
-    Hips high
-    Lift the heels to the buttocks and jump between the two

Groups – Over 45s
All on one side then all on the other
 Trikonasana
Virabhadrasana II
Parsvakonasana
Ardha Chandrasana
Virabhadrasana I
Virabhadrasana III
Parsvottanasana
Parivrtta Trikonasana
Parivrtta Parsvakonasana
Parivrtta Ardha Chandrasana
Parsvottanasana
Uttanasana
Urdhva Prasarita Eka Padasana
Uttanasana

Seated
Paschimottanasana – 5 minutes
Three minutes or so each side for this next series, again all on one leg then on the other.
Janu Sirsasana
Triangmukhaikapada Paschimottanasana
Marichyasana I clasping, coming forward
Ardha Baddha Padma Paschimottanasana

Because of crowding, every other person did one then the other.
Uttanasana – hold the ankles
Upavistha Konasana – coming forward

Uttanasana – shoulders inside the knees, hold the ankles
Kurmasana – first stage
Done several times

Everyone together
Kurmasana
-    Emphasis on the rounded lower back, not flattening the back
-    As the legs stretch the hips stay vertical
-    Don’t let the feet widen
-    As the thighs roll in the buttock bones spread
Tittibhasana
-    Legs stay high on the arms
-    Buttocks have to lift and stay in line with the heels
Sirsasana cycle I
-    Parsva
-    Parivrttaika pada
-    Eka pada
-    Parsvaika Pada
Tadasana
-    Roll the shoulders back
-    Stretch the arms
-    Lift the sternum
-    Eyes up and back to coil the chest
Cycle II/III/IV
Each time; leg to half way, then the toes all the way to the floor
Parsvaika Pada; take the moving leg back in line with the arm
Between cycle III and IV Trikonasana; to show us where the leg should be to the side of the body
-    Eka Pada x3
-    Parsvaika x3

Setu Bandha on a brick
Fin

The other group

Lolasana from uttanasana
Tolasana from Padmasana
Malasana - coming forward
Dwi Hasta Bhujasana
Bhujapidasana
Kurmasana

The groups join forces

Tricia AmheiserComment