8.01.2010

Gomukhasana

Gomukhasana- Cow Face Pose
A seated pose in the Virasana family, with legs crossed, one arm up and one arm down, hands clasped behind the back.

When teaching, allot 2 minutes to demo the pose, and 3 minutes for the students to be in the pose. 

Poses to help us learn Gomukhasana:
  • Urdhva Baddangullyasana
  • Namaskarasana
  • Gomukhasana Hasta Mudra in Tadasana
  • Paschima Namaskarasana
  • Adho Mukha Svanasana
  • Bharadvajasana
  • Virasana
  • Vajrasana
  • Simhasana
Instructions for Gomukhasana:
  1. Kneel on both knees.  Keep your toes pointing straight back, ankles straight not sickled, and tuck your Left knee well behind your Right knee.  (R leg is on top first)
  2. Bring your ankles and your heels together, and sit on the ankles, keeping the toes pointing back. 
  3. Press the shins down to stabilize the legs, and lengthen your waist up.
  4. Raise your Left arm overhead, and keeping your tricep rolling from the outside in, bend your arm at the elbow.  Place your Left palm at the base of the neck between your upper shoulder blades. (Left arm is on top first)
  5. Suck your shoulder blades into the ribs to lift and open the chest. Broaden through your collarbones, and keep the chest open as you lower the Right arm, bend it at the elbow and raise the right forearm up behind the back.
  6. Clasp your hands together behind your back.
  7. Press your shins down as you take the front waist to the back waist to lengthen the side-waist, suck the shoulder blades in to lift the chest, and open your armpits.  Make the torso erect.
  8. With the Right leg on top first, the Right hip and sit bone will be up.  Rather than try to descend the Right hip, ascend the Left sit bone, as though you could suck it up inside your body. Make the hips more level.
  9. Release the arms, then bring the hands to floor in front of you to untuck your Left knee from behind your right.
  10. Repeat with the opposite crossing of the legs, and opposite placement of the arms.
Modifications:
  • If the hands do not yet reach each other, hold a strap between the two hands.
  • If the knees pain you, place a folded blanket between the heels and the hips to lessen the degree of flexion in the knee joint.  
  • If the knees are in pain, put a rope behind the knees to create space. 

7.31.2010

Sirsasana

Sirsasana, away from the wall - Headstand, away from the wall.

This pose is an inversion.

When teaching Sirsasana, allot 1 minute to demo the pose, and 2 minutes to get your students into the pose.  When teaching, set your mat down 1 foot from wall, and then tell your students to line their mats up with yours.


Poses to help us learn Sirsasana:
  • Prasarita Padottanasa
    • Keeping the legs firm, place the crown of the head on the floor.
    • Lengthen the torso up away from the head.
  • Adho Mukha Svanasana
    • Press your hands down and lift your chest towards the thighs.
    • Lenghten the anterior spine.
    • Snug the shoulder blades tightly into the ribs to lengthen and open the chest.  Keep the  top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening.
Instructions for getting into Sirsasana
  • Fold your mat in half, or if it is a thin mat, fold it half and then in half again.
  • Place widest part of your folded mat about a foot from the wall.
  • Interweave your fingers all the way up to the webbing, and keep the thumb side of the wrist vertical over the pinkie side of the wrist as you place your knuckles very close to the edge of your mat (the edge closest to the wall).  Place your elbows as wide as your armpits are wide.
  • Place the crown of your head on the floor in the space made by your hands.
  • Press the forearms down and lift the shoulders up away from the ears.
  • Lift your knees and straighten your legs, walk your feet in towards your face.
  • Snug the shoulder blades tightly into the ribs to lengthen and open the chest.  Keep the  top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening as you gently hop your feet off the floor with bent knees.
  • Continue to press your forearms down to lift your shoulders up.  Lift your knees and bring your feet, knees bent, to the wall behind you.
  • Use your feet on the wall to get your shoulder blades firm, and the tailbone in.
  • Straighten one leg to bring your foot of the wall.  Lengthen one leg, and connect the all the way from the forearms, up through the side body to the mound of the big toe, then replace that foot on the wall.  Repeat with the other leg.
  • Straighten both knees and lengthen both legs as you press the forearms down, suck the shoulder blades into the ribs, and lengthen the side body.
  • Take your thighs back, then your tailbone in to firm the hips, lengthen the lumbar spine, and then  reach the legs up.
  • Keep the forearms pressing down and the shoulders lifting as you bring your feet back to the wall, then bring your knees down, then your feet down to the floor.
  • Rest in forward virasana.
    When teaching Sirsasana, be sure to get down and look at everyone's face in this pose.  Look for color of face, sense of ease or lack thereof, and even-ness of head placement.

    Menstruating ladies do not practice this pose.

    7.24.2010

    Urdhva Prasarita Ekapadasana

    Urdhva Prasarita Ekapadasana - Upright Extended One Foot Pose
    A standing pose standing on one leg, bending forward, lifting the other leg extended upwards.

    When teaching, allot 1 minute to demo, and 2 min to get the students into the pose. 

    Poses to help us learn Urdhva Prasarita Ekapadasana:
    • Uttanasana
      • Lengthen the torso forward and down, climb your torso down your leg
    • Utthita Hasta Padangusthasana
      • Learn to lengthen and firm both legs.
      • Keep your torso long and lifted as your press your standing heel firmly into the floor. 
    • Parsvottanasana, hands on blocks.
      • Keep the hips square and even as you climb your torso down the front leg.
      • Keeping both hips square stabilize the front leg as you re-charge and firm the back leg.
      • Climb your torso down your leg. 
    Instructions for getting into Urdhva Prasarita Ekapadasana:
    1. From Tadasana, lengthen your chest forward and down into Uttanasana.
    2. Press your heels down, roll your thighs from the outside to the inside.
    3. Catch the back of the right ankle with your left hand.  Place your right hand on the floor by the side of your right foot.
    4. Keeping your hips square while you roll your thighs in and press your thighs back to sake your belly down.
    5. Keep both legs firm and straight, and lift the left leg back and up.
    6. Extend your legs.  
    7. Lengthen torso forward and down while you extend your leg up.
    8. Keep your torso moving towards your arms while you bring your leg down.
    9. Change sides.
    10. After you do both sides, press into your heels, send your sit bones towards your heels as you lift your torso up.  Return to Tadasana.
    In a nut shell:
    • Come to uttanasana
    • Catch your ankle, lift the other leg up.
    • Extend both legs.  Lengthen your torso down.
    • Change sides
    • Return to Uttanasan, then Tadasana
    Modifications:
    • Place hands on blocks.
    • Lift back leg to the wall.
    Practice this pose during Standing Pose week.
    1. Tadasana
    2. Vrksasana
    3. Utthita Trikonasana
    4. ParivrttaTrikonasana
    5. Parsvakonasna
    6. Utthita Hasata Padangusthasana
    7. Parsvottanasna
    8. Padangustasana
    9. Uttanasana
    10. Urdhva Prasarita Ekapadasana
    11. Uttanasana
    12. Adho Mukha Svanasana, hands to wall
    13. Sirsasana 
    14. Virasana - yoga mudrasana
    15. Dandasana
    16. Lolasana
    17. Forward Swastikasana
    18. Rope I
    19. Chatoosh Padasana
    20. Salaamba Sarvangasana
    21. Halasana
    22. Setu Bhanda Sarvangasana
    23. Swastikasana - yoga mudrasana
    24. Paschimottanasna
    25. Savasana

    7.22.2010

    Adho Mukha Vrksasana

    Adho Mukha Vrksasana, palms turned outward; against wall.
    Full Arm Balance a.k.a. Downward Facing Tree

    Take 30 seconds to demo the pose, count on 1 minute to get students into the pose. 

    Poses to help us learn Adho Mukha Vrksasana:
    • Adho Mukha Svanasana
      • Press your hands down to lenthen your torso towards your hips.
      • Firm the back shoulder blades into the ribs to support lengthening and opening the chest. 
      • Firm the thigh muscles to the bone, lengthen from heel to buttocks
    • Purvottanasana
      • Press the hands down while you firm the shoulder blades and lift the chest up.
      • Keep the tailbone well in while you firm and lengthen the legs.
    •  Sirsasana
      • Take the thighs back, then the tailbone in, to firm the hips.  Always take the thighs back first, then the tailbone in second. 
      • Use the thigh action to lift the legs up off the torso
      • Press the forearms down to lift the shoulders up away from the ears.
      • Snug the shoulder blades tightly into the ribs to lengthen and open the chest.  Keep the  top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening.
    Instructions for getting into Adho Mukha Vrksasana:
    1. Place your hands about a foot away from the wall, with your hands turned out.  Your middle finger is parallel to the wall. 
    2. Press circle of the palm down as you suck the triceps to the bone to straighten your arms completely.
    3. Keep your arms impeccably straight, exhale, kick ,and swing the legs against the wall.
    4. Press your hands down, firm the shoulders into the ribs just like in Down Dog; suck the shoulder blades tightly into the ribs to lengthen and open the chest.  Keep the  top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening, and lengthen the torso up towards the ceiling.  Take your shoulders back, and your shoulder blades in to lengthen your chest.
    5. Firm your outer thighs to your inner thighs as you take the tailbone well in to compact the hips.
    6. Move your thighs back, and lengthen your inner hells up to lengthen your inner legs up away from the torso.  Take your thighs back, and your tailbone in as you push your heels up.
    7. Spread the ball of your foot.
    In a nut shell:
    1. Turn your hands out, and set your hands about a foot from the wall.
    2. Straighten and lengthen your arms.
    3. Kick your feet up to the wall.
    4. Lift the buttocks up towards the heels.
    5. Firm and lengthen the legs.
    6. Keep the arms long and straight as you lift your buttocks to lengthen your torso.
    Modifications:
    • Menstruating ladies do not practice this pose.  They can do 1/2 Uttanasana at the horse, or Adho Mukha Svanasana.
    • If someone cannot kick up, they can place their hands one leg length away from the wall, do Down Dog with heels at the wall, and walk their feet up the wall until their legs are parallel to floor; Ardha Adho Mukha Vrksasana.  They also can walk up braced in a doorway, or with their back to the wall and their feet on the horse.
    • Assistance from the teacher may be all that is needed by a student who cannot yet do this pose confidently or capably.

    Prasarita Padottananasan II

    Prasarita Padottanasana II - Extendend Wide Footed Pose or Expanded Leg Intense Stretch

    Plan on allotting 30 seconds to demo this pose, and 1 minute to get your students into this pose. 

    Practice Sequence to learn Prasarita Padottanasana II
    • Pashimanamaskar in Tadasana
      • Learn to broaden through the collarbones while keeping the shoulders back.
    • Utthita Hasta Padasana
      • Jump the feet 4' apart.  Learn to spread the feet the full distance.
      • Keep the legs firm by lifting and engaging the thighs.
      • Align your hips and trunk in line with your heels.
      • Lift the chest to lengthen the trunk.
      •  Adho Mukha Svanasana
        • Lengthen the side body as you lift the crown of the buttocks.
        • Learn to stretch from heels to the buttocks
      • Uttanasana 
        • Extend the torso forward and down without disturbing the feet.
        • Learn to fold forward and down from the hips while sending the buttock to the heels. 
        • Keep the hips in line with the heels
      • Parsvottanasana- classic pose
        • Lengthen the torso away from the hips while keeping the thighs pinned back.
        • In the final expression of the pose, bring the head down without collapsing the front spine.  Learn to keep the anterior spine long by lenthening the side body and chest forward and down.
      • Prasarita Padottanasana I
        Instructions for getting into Prasarita Padottananasana II
        1. From Tadasana, jump the feet 4' apart, then step the feet a bit wider.  Keep your outer feet parallel to the short side of your mat.
        2. Keeping your hips aligned with your ankles, press into your heels.
        3. Bring your hands to your hips.
        4. Lengthen your torso forward and down, pause at 90 degrees. With the tailbone in, anchor the thighs back while you lengthen the spine forward.
        5. Continue to lengthen the torso forward and down.  Set the crown of your head on the floor or a block.
        6. Keeping the thighs well lifted, align your hips vertically in line with your ankles.  
        7. Take the front waist to the back waist, and lengthen the side waist to the ceiling.
        8. Bring your palms together behind your back in Paschim Namaskara
        9. Keep firm pressure and weight in your feet as you press your elbows towards your wrists and move your shoulders away from your ears to broaden your collarbones.
        10. Press the heels of your hands together as you suck your thighs to the bones, keep weight in your feet, and send your sit-bones to your heels to lift the chest and come up.
        11. Step the feet in slightly, then jump the feet together.
        12. Release your hands when your return to Tadasana.
        13. Repeat the pose, starting with the hands in Paschim Namaskara.
        In a nut-shell:
        1. Jump your feet wide.
        2. Extend your chest forward, pause at 90 degrees.
        3. Extend your chest and torso all the way forward, set your head on the floor.
        4. Bring your hands to Paschim Namaskara.
        5. Lengthen your torso up away from the floor.
        6. Broaden your collar bones.
        7. Keep spine long, come up.
        8. Jump feet togehter.
        Modifications:
        1. Place a block under the head if the floor and the head do not meet.
        2. If Paschim Namaskara is not yet a reasonable option, hold hands on hips. 





           

          7.01.2010

          C. Belko's Intro Classes for Brand New Beginners: Sequences


          Week 1

          01 Tadasana
          02 Urdhva Baddhangullyasana (Simplified Vrksasana)
          03 Step feet apart
          04 Utthita Hasta Padasana
          05 Parsva Hasta Padasana
          06 Virbhadrasana II
          07 Utthita Trikonasana
          08 ½ Uttanasana
          09 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)
          10 Eka Pada Pavan Muktasana
          11 Urdhva Prasarita Padasana (legs up wall)
          12 Savasana

          Week 2

          01 Swastikasana

          02 Tadasana
          03 Utthita Hasta Padasana
          04 Parsva Hasta Padasana
          05 Virbhadrasana II
          06 Jump (how to)
          07 Utthita Trikonasana

          08 Utthita Parsvakonasana (arms apart, top arm not over ear)

          09 Urdhva Hastasana

          10 ½ Uttanasana
          11 Vajrasana
          12 Parvatasana in Vajrasana
          13 Forward Vajrasana
          14 Dvi Pada Pavan Muktasana
          15 Eka Pada Pavan Muktasana
          16 Urdhva Prasarita Padasana (legs up wall)
          17 Savasana

          Week 3
          01 Swastikasana
          02 Tadasana
          03 Urdhva Baddhangullyasana
          04 Jump or step feet apart
          05 Utthita Hasta Padasana
          06 Parsva Hasta Padasana
          07 Virbhadrasana II
          08 Utthita Trikonasana
          09 Urdhva Hastasana
          10 ½ Uttanasana
          11 Utthita Parsvakonasana
          12 ½ Parsvottanasana
          13 Vajrasana
          14 Forward Vajrasana
          15 Dvi Pada Pavan Muktasana
          16 Eka Pada Pavan Muktasana
          17 Dvi Pada Pavan Muktasana
          18 Urdhva Prasarita Padasana (legs up wall)
          19 Savasana



          Week 4
          01 Swastikasana
          02 Tadasana
          03 Jump/Step feet apart
          04 Urdhva Baddhangullyasana
          05 Utthita Hasta Padasana
          06 Parsva Hasta Padasana
          07 Virbhadrasana II
          08 Utthita Trikonasana
          09 Utthita Parsvakonasana
          10 ½ Uttanasana
          11 ½ Parsvottanasana

          12 Prasarita Padottanasana (hands on hips, trunk parallel to floor)

          13 Supta Tadasana

          14 Dvi Pada Pavan Muktasana
          15 Eka Pada Pavan Muktasana
          16 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)
          17 Urdhva Prasarita Padasana (legs up wall)
          18 Savasana

           

          Week 5

          01 Swastikasana
          02 Tadasana
          03 Urdhva Baddhangullyasana
          04 Jump/Step arms and legs apart
          05 Utthita Hasta Padasana
          06 Parsva Hasta Padasana
          07 Utthita Hasta Padasana
          08 Virbhadrasana II
          09 Utthita Trikonasana
          10 ½ Uttanasana
          11 Utthita Parsvakonasana
          12 ½ Parsvottanasana
          13 Parsvottanasana Upright (Hands on hips, legs turned, & trunk upright facing to the side)
          14 Prasarita Padottanasana
          15 Eka Pada Pavan Muktasana
          16 Dvi Pada Pavan Muktasana
          17 Supta Tadasana
          18 Dvi Pada Pavan Muktasana
          19 Vajrasana
          20 Forward Vajrasana
          21 Urdhva Prasarita Padasana (legs up wall)
          22 Savasana


          Week 6

          01 Swastikasana
          02 Tadasana
          03 Urdhva Baddhangullyasana
          04 Utthita Hasta Padasana
          05 Parsva Hasta Padasana
          06 Utthita Hasta Padasana
          07 Virbhadrasana II
          08 Utthita Trikonasana
          09 Utthita Parsvakonasana
          10 ½ Parsvottanasana
          11 ½ Uttanasana
          12 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips)
          13 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward)
          14 Supta Tadasana
          15 Eka Pada Pavan Muktasana
          16 Dvi Pada Pavan Muktasana

          17 Parvatasana in Swastikasana

          18 Urdhva Prasarita Padasana (legs up wall)
          19 Savasana

          Week 7
          01 Swastikasana
          02 Tadasana
          03 Urdhva Baddhangullyasana
          04 Utthita Trikonasana
          05 Utthita Parsvakonasana (top arm over ear)
          06 Virbhadrasana II
          07 ½ Parsvottanasana
          08 ½ Uttanasana
          09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward)
          10 Prasarita Padottanasana
          11 Vajrasana
          12 Parvatasana in Vajrasana
          13 Forward Vajrasana
          14 Dvi Pada Pavan Muktasana
          15 Eka Pada Pavan Muktasana
          16 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
          17 Urdhva Prasarita Padasana (legs up wall)
          18 Savasana



          Week 8
          01 Swastikasana
          02 Tadasana
          03 Simplified Vrksasana (Urdhva Baddhangullyasana)
          04 Utthita Trikonasana (looking up)
          05 Utthita Parsvakonasana
          06 Virbhadrasana II
          07 ½ Uttanasana
          08 ½ Parsvottanasana
          09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head)
          10 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
          11 Urdhva Prasarita Padasana (legs up wall)
          12 Swastikasana
          13 Parvatanasana in Swastikasana
          14 Twist in Swastikasana
          15 Vajrasana
          16 Forward Vajrasana
          17 Dvi Pada Pavan Muktasana
          18 Eka Pada Pavan Muktasana
          19 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
          20 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)
          21 Savasana

          Week 9
          01 Swastikasana
          02 Tadasana
          03 Urdhva Baddhangullyasana
          04 Tadasana with hands interlocked behind back
          05 Utthita Trikonasana
          06 Utthita Parsvakonasana
          07 Virbhadrasana II
          08 ½ Uttanasana
          09 ½ Parsvottanasana
          10 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head)
          11 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
          12 Vajrasana
          13 Parvatasana in Vajrasana
          14 Forward Vajrasana
          15 Dvi Pada Pavan Muktasana
          16 Eka Pada Pavan Muktasana
          17 Supta Tadasana
          18 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
          19 Urdhva Prasarita Padasana (legs up wall)
          20 Savasana


          Week 10
          01 Swastikasana
          02 Tadasana
          03 Urdhva Baddhangullyasana
          04 Utthita Trikonasana
          05 Utthita Parsvakonasana
          06 Virbhadrasana II
          07 ½ Uttanasana
          08 ½ Parsvottanasana
          09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head
          10 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
          11 Vajrasana
          12 Parvatasana in Vajrasana
          13 Forward Vajrasana
          14 Dvi Pada Pavan Muktasana
          15 Eka Pada Pavan Muktasana
          16 Dvi Pada Pavan Muktasana (with arms overhead)
          17 Urdhva Prasarita Padasana (center of room)
          18 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
          19 Urdhva Prasarita Padasana (legs up the wall)
          20 Savasana

          Week 11
          C. Belko did not teach

          Week 12
          01 Swastikasana
          02 Tadasana
          03 Urdhva Baddhangullyasana
          04 Utthita Trikonasana (looking forward)
          05 Gomukhasana in Tadasana (top arm only)
          06 Utthita Parsvakonasana (arm over ear, looking forward)
          07 Tadasana
          08 Gomukhasana in Tadasana (top arm only)
          09 Virbhadrasana II
          10 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head.
          11 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
          12 Urdhva Prasarita Padasana (legs up the wall)
          13 Supta Tadasana
          14 Dvi Pada Pavan Muktasana (with arms overhead)
          15 Urdhva Prasarita Padasana (center of room)
          16 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)
          17 Vajrasana
          18 Parvatasana in Vajrasana
          19 Forward Vajrasana
          20 Savasana

          Week 13
          C. Belko did not teach



          Week 14
          01 Swastikasana
          02 Urdhva Baddhangullyasana
          03 Utthita Trikonasana
          04 Utthita Parsvakonasana
          05 Prep Virbhadrasana I (from Utthita Hasta Padasana, turn arms to face palms up to ceiling, bring arms up as in Urdhva Hastasana and/or hands together.
          06 Virbhadrasana II
          07 Parsvottanasana
          08 Dvi Pada Pavan Muktasana
          09 Eka Pada Pavan Muktasana
          10 Urdhva Prasarita Padasana (center of room)
          11 Setu Bandha Sarvangasana (on block at lowest height and block horizontal at tailbone buttocks and beyond)
          12 Savasana
           
          Week 15
          01 Swastikasana
          02 Adho Mukha Virasana (Child Pose, knees apart, feet together)
          03 Utthita Trikonasana
          04 Urdhva Baddhangullyasana
          05 Tadasana with hands interlocked behind back
          06 Utthita Parsvakonasana
          07 Urdhva Hastasana
          
          08 Gomukhasana (top arm only)
          09 Urdhva Hastasana
          10 Utthita Parsvakonasana (top arm over ear, looking straight ahead)
          11 Prep Virbhadrasana I
          12 Virbhadrasana II
          13 ½ Uttanasana
          14 Parsvottanasana (flow like x3 each side)
          15 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)
          16 Dvi Pada Pavan Muktasana
          17 Eka Pada Pavan Muktasana
          18 Urdhva Prasarita Padasana (center of room)
          19 Forward Swastikasana
          20 Twist in Swastikasana
          21 Forward Swastikasana
          22 Urdhva Prasarita Padasana (legs up the wall)
          23 Setu Bandha Sarvangasana
          24 Supta Tadasana
          25 Savasana
           

          6.19.2010

          Introducing Backbends from Intro I and Intro II Syllabi: Objectives I-X

          When teaching backbends, the objective of the class is dependent on the level and capacity of the student.  The capacity and ability of the student should grow over time in a methodical and reasonable way.  Just as it is ridiculous to hang pictures on a wall that doesn't have drywall up, much less plaster and paint, it would be ridiculous to teach a student Viparita Dandasana before they have sound shoulder strength paired with proper mobility learned in Chatooshpadasana.

          Here are the sequenced objectives for teaching backbends from the Intro I and Intro II syllabi.  Only once an objective is mastered by your students should you introduce the next objective.  Each objective may may take weeks, months, or years to master.  Not all students will master objectives in the same amount of time; some objectives may take longer than others and it is your job, as a teacher, to challenge your students reasonably, keep their practice safe, and teach your students how to practice safely and productively on their own at home. 

          Objective I:  Shoulder Opening in Standing Poses
          For pure beginners who do not know Shoulder Stand/ Salamba Sarvangasana.  Learn shoulder opening and strong legs.  Introduce keeping the tailbone in. 

          To see the backbends sequencing for Objective I, click here.

          Objective II: Add Parigasana, Adho Mukha Svanasana at Wall, Learn Shoulder Stand
          Objective II is for students who have gotten a grasp of standing poses and how to engage their legs, now with the tailbone well in.  They should now learn Parigasana, Adho Mukha Svanasana/ Down Dog at the wall, and should now learn Shoulder Stand/ Salamba Sarvangasana at the wall.

          To see the backbends sequencing for Objective II, click here:  backbends objective II

          Objective III: Learn and master Chatoosh Padasana, first introduce after Salamba Sarvangasana (IIIa), then use to prepare for Salamba Sarvangasana (IIIb).
          Objective III continues to build on the themes of opening the shoulders with the tailbone in and the thighs back, now translating into and linking directly to our first inversion.  Learn to take the armpit-chest and ribs up away from the floor while your press your arms down into the floor.  Students should learn to separate those two actions, while keeping the tailbone in.  Refine all previous actions.

          To see the flow chart for backbends sequencing, Objective IIIa, please click here: backbends objective IIIa 

          To see the flow chart for backbends sequencing, Objective IIIb, please click here: backbends objective IIIb

          Objective IV:  Refine previous actions and objectives, now add abdominal work and more true back bends, and parivrttas.
          Objective IV acts as the bridge from the Intro I (aka Teacher in Training) syllabus and the Intro II (aka Certified Teacher) syllabus. Students should have a good practice of Chattush Padasana, Shoulder Stand/ Salamba Sarvangasana, and Setu Bhandasana before progressing to Objective IV. Objective IV adds abdominal work poses to the mix.  Now that students have a good handle on how to work their legs, we can start playing with the abdominal poses like the boats.  All the length and openness created thus far should be maintained, even in the abdominal poses. 

          While twisting standing poses were introduced early, it is here that the twists are more deeply explored as a tool to prepare for and recover from backbends.

          It is also here, in Objective IV, that we carry the basic foundation for backbends (thighs rolling from outside to in/inner spiral/inner rotation, tailbone in, lumbar long) into more obvious backbending poses.  We can introduce Urdvha Mukha Svanasana here.


          To see the chart for sequencing of backbends, Objective IV, please click here: backbends objective IV


          Objective V:  Learn Urdvha Mukha Svanasana
          Once students have mastered the previous objectives, now they can really work on learning Up Dog.

          To see the chart for sequencing backbends, Objective V, please click here: backbends objective V

          Objective VI:  Learn more intense backbends, prepare for Sirsasana.

          To see the sequence chart for Objective VI, please click here:  backbends objective VI

          Objective VII:  Learn Viparita Dandasana in the chair.

          To see the sequence chart for Objective VII, please click here:  backbends objective VII

          Objective IIX: Learn Rope I
          Objective IIX is to learn Rope I, and really do it.  Students can now learn the dynamic Rope I practice.

          At first, Rope I should be after abdominals and before backbends, then after the students get a hang of Rope I, it should go before Salamba Sarvangasana (particularly in forward bend week), then once the students really get a hang of it, Rope I should be practiced before Sirsasana.

          To see the sequence chart for Objective IIX, please click here:  backbends objective IIX.


          Objective IX:  Add Salamba Sarvangasana variations
          Objective IX is to learn Eka Pada variations in Shoulder Stand.  These variations come after Halasana.

          To See the sequence chart for Objective IX, please click here:  backbends objective IX

          Objective X: Take out simple backbends, learn Urdvha Dhanurasana in the chair.
          This objective removes simple backbends from the sequence, introduces Urdhva Dhanurasana in the chair, and focuses more fully on Dwi Pada Viparita Dandasana.

          To see the sequence chart for Objective X, please click here:  backbends objective X

          6.13.2010

          Junior I Syllabus Sequenced

          The Junior I Syllabus Sequenced - Part I, Just Poses from the Syllabus

          • Utthita Parsva Hasta Padangusthasana
          • Prasarita Padottananasa II
          • Urdhva Prasarita Eka Padasana
          • Pincha Mayurasana
          • Adho Mukha Vrksasana
          • Sirsasana
          • Supta Virasana - Paryankasana
          • Parsva Dhanurasana
          • Bhekasana
          • Purvottanasana
          • Swastikasana
          • Supta Swastikasana
          • Ardha Matsyendrasana
          • Urdvha Prasarita Padasana
          • Jathara 
          • Maha Mudra
          • Ardha Baddha Padma Paschimottananasa
          • Ubhaya Padangusthasana
          • Lolasana
          • Eka Hasta Bhujasana
          • Gomukhasana
          • Salamba Sarvangasana I
          • Salamba Sarvangasana II
          • Halasana
          • Sarvangasana Cycle
          • Setu Bhandasana
          • Savasana


           The Junior I Syllabus Sequenced - Part II, Just Poses from the Syllabus
          • Utthita Parsva Hasta Padangusthasana
          • Prasarita Padottanasana II
          • Urdhva Prasarita Exapadasana
          • Sirsasana
          • Adho Mukha Vrksasana
          • Pincha Mayurasana
          • Maha Mudra
          • Eka Hasta Bhujasana
          • Lolasana
          • Gomukhasana
          • Ardha Baddha Padma Paschimottanasana
          • Ubhaya Padangusthasana
          • Ardha Matsyendrasana I
          • Urdhva Prasarita Padasana
          • Parsva Dhanurasana
          • Bhekasana
          • Paryankasana
          • Purvottanasana
          • Urdhva Dhanurasana
          • Dwi Pada Viparita Dandasana
          • Adho Mukha Vrksasana
          • Jathara Parivartanasana
          • Salamba Sarvangasana I
          • Salamba Sarvangasana II
          • Halasana
          • Parsva Halasana
          • Eka Pada Sarvangasana
          • Setubandha Sarvangasana
          • Swastikasana, Supta Swastikasana

          The Junior I Syllabus Sequenced - Part III, Just Poses from the Syllabus
          • Adho Mukha Svanasana  (AMS)
          • Utthita Parsva Hasta  Padangusthasana (wall w/support)
          • AMS
          • Urdhva Prasarita EkaPadasana (wall)
          • AMS
          • Prasarita Padottanasana II
          • AMS
          • Utthita Parsva Hasta Padangusthasana (center no support)
          • Uttanasana  (UTT)
          • Urdhva Prasarita EkaPadasana
          • AMS
          • Adho Mukha Vrksasana
          • UTT
          • Pincha Mayurasana
          • UTT
          • Salamba Sirsasana I
          • Supta Virasana
          • Paryankasana
          • EkaPada Bhekasana
          • Parsva Dhanurasana
          • Bhekasana
          • Dwi Pada Viparita Dandasana
          • Udhva Dhanurasana
          • Purvottanasana
          • Urdhva Prasarita Padasana
          • Swastikasana, Supta Swastikasana, Adho Mukha Swastikasana
          • Lolasana
          • Gomukhasana
          • Ardha Matsyendrasana
          • Salamba Sarvangasana I
          • Salamba Sarvangasana 2
          • Halasana
          • Parsva Halasana
          • Eka Pada Sarvangasana
          • Setubhanda Sarvangasasana
          • Jathara Parivartanasana
          • Maha Mudra
          • ArdhaBaddha Padma Paschimottansana
          • Ubhaya Padangusthasana
          • EkaHastaBhujasana
          • Supta Baddha Konasana
          • Savasana


             The Junior I Syllabus Sequenced - Part IV, Poses from the Syllabus Plus Poses from Other Syllabi
            • Adho Mukha Virasana
            • Adho Mukha Svanasana
            • Uttanasana
            • Tadasana
            • Trikonasana
            • Utthita Parsvakonasana
            • Utthita Hasta Padangustasana
            • Utthita Parsva Hasta Padangusthasana
            • Uttanasana
            • Urdhva Prasarita Exapadasana
            • Uttanasana
            • Utthita Parsvottanasana
            • Prasarita Padottanasana I
            • Prasarita Padottanasana II
            • Sirsasana
            • Adho Muhka Virasana
            • Adho Mukha Svanasana
            • Adho Mukha Vrksasana
            • Pincha Mayurasana
            • Uttanasana Classic
            • Dandasana
            • Maha Mudra
            • Janu Sirsasana
            • Ardha Bhada Padma Paschimottanasana
            • Marichyasana III
            • Ardha Matsyendrasana I
            • Eka Hasta Bhujasana
            • Ubhaya Padangusthasana
            • Swastikasana
            • Parvatasana in Virasana
            • Gomukhasana
            • Dandasana
            • Virasana
            • Lolasana
            • Virasana
            • Swastikasana, Supta Swastikasana
            • Virasana
            • Paryankasana
            • Supta Virasana
            • Bhekasana
            • Dhanurasana
            • Parsva Dhanurasana
            • Purvottanasana
            • Urdhva Dhanurasana in Chair
            • Dwi Pada Viparita Dandasana
            • Salamba Sarvangasana I
            • Salamba Sarvangasana II
            • Halasana
            • Parsva Halasana
            • Eka Pada Sarvangasana
            • Setubandha Sarvangasana
            • Urdhva Prasarita Padasana
            • Jathara Parivartanasana
            •  Dandasana
            • Paschimottanansana
            • Savasana

              5.30.2010

              Utthita Parsva Hasta Padangusthasana

              x
              Side Extended Hand to Big-Toe Pose

              This pose gives steadiness and poise.
              When teaching, allot 2 minutes to demo this pose and 3 minutes for students to do the pose.

              Little practice sequence and specific practice points to learn UPHP/ poses to teach us UPHP:
              1. Supta Padangusthasana I 
                • Firm the thighs enthusiastically by pressing the feet down and pull the thighs up to straighten both legs completely.  
                • Lengthen through the inner leg/inseam of the leg all the way to the big toe to firm the legs and make the hips compact.  
                • Keep the thighs firm, take the thighs back.
                • Lengthen the buttocks away from the waist and take the tailbone in and lengthen the lumbar spine. (always firm the thghts and take them back first, then take the tailbone in second)
                • Keeping the shoulders back, broaden from the sternum through the collarbones to broaden the chest.
              2. Supta Padangusthasana II
                • Keep the both legs completely straight by firming the thighs and lengthening the inner leg.
                • Keeping the L side of the trunk and the L buttock on the floor by turning the belly from the R to the L, exhale and bring the R sideways to the R with the foot at the level of the shoulder.  
                • Use the work in your legs to level the hips and roll the R buttock away from the waist and towards the L heel.
              3. Vrksasana
                • Press your L heel down to firm the L thigh up  and stabilize your standing leg.
                • Keep both hips level by rolling the R buttock away from the waist.  
                • Take the tailbone in as the L thigh comes back to compact the hips.  From this stability, lengthen up.
                • Lengthen the inner thigh from groin to knee.
              4. Ardha Chandrasana
                • Press down in the heel and the mound/ball of big toe of the R foot as you strongly take the thigh back.
                • Lengthen the R side waist toward the shoulder by moving the thigh back and move your buttocks away from the lumbar spine to take the tailbone in.  Do this as you take the R hip toward the L heel. to keep the lumbar long and spacious.
              5. Padangustasana
                • WIth both legs firm, grasp your big toes.  From the grasp of the big toe and the resistance of the big toe back into the grasp, lengthen the inner thighs and firm the legs.
                • Extend your trunk.
              6. Utthita Hasta Padangustansana
              Instructions for getting into Utthita Parsva Hasta Padangusthasana
              1. From Tadasana, stand firmly into the heel of your L foot.  Lift the kneecap to keep the thigh up and back.
              2. Keeping the L leg firm, grasp your R big toe with your R first two fingers (the foot resists into the fingers as the fingers grasp the foot), and extend your R leg straight out to the R at a 90 degree angle.   
              3. Straighten both legs.  Lengthen both inner thighs to the mound of the big toe, and take the thighbone towards the hamstring. 
              4. Keeping your legs firm, square your hips by lengthening the R buttock down away from the waist while you keep the L thigh moving back.  Through the action of the legs, become compact and stable in the back of the hips.  Descend the flesh of the outer hip as you ascend the entire pelvic frame.
              5. Keeping the legs firm, and the hips square, lengthen throughout side-body by lifting the side body up away from the legs.  Work your legs and draw the pelvic floor in up so that low back is broad and breath can deepen.
              6. Keeping your torso erect, lift and broaden your breastbone and collarbones to lift your entire front body.  Suck the shoulder blades tightly into the ribs to lengthen and open the chest.  Keep the  top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening.
              7. Keeping both legs firm and straight, lift the side body from the hips to the thoracic spine.  Lengthen the torso. 
              8. Exhale and bend the R leg to bring the R leg down.
              9. Repeat on the other side. 
              In a nut shell:
              1. Stand in Tadasana
              2. Pick your R leg up to the side.
              3. Firm and lengthen both legs all the way to the big toe mound
              4. Level your hips
              5. Lift and broaden your chest.
              Practice UPHP in Standing Pose week.


                3.29.2010

                Jr I Sequences from Previous Assessments


                Utthita  Parsva Hasta Padangusthasana
                Adho Mukha Vrksasana
                Salamba Sirsasana
                Parsva Dhanurasana
                Urdva Dhanurasana
                Salamba Saravangasana II

                Prasarita Padottanasana II
                Adho Mukha Vrksasana
                Salamba Sirsasana
                Purvottanasana
                Salamba Sarvangasana II
                Ubbaya Padangusthasana

                Utthita Parsva Hasta Padangusthasana
                Pincha Mayurasana
                Salamba Sirsasana
                Bekasana
                Urdva Dhanurasana
                Parsva Halasana


                Prasarita Padottanasana II                                   
                Salamba  Sarvangasana  II
                Dwi Pada Viparita Dandasana                              
                Ardha Matsyendrasana II
                Salamba Sirsasana
                Parsva Halasana


                Adho Mukha Vrksasana
                Pincha Mayurasana
                Salamba Sirsasana I
                Urdhva Dhanurasana
                Dwi Pada Viparita Dandasana
                Ardha Matsyendrasana


                Utthita Parsva Hasta Padangustasana
                Urdhva Prasarita Ekapadasana
                Adho Mukha Vrksasana (hands turned out)
                Salamba Sirsasana I (away from wall)
                Salamba Sarvangasana
                Setu Bandha Sarvangasana, dropping back from Sarvangasana


                Adho Mukha Vrksasana                                          
                Salamba Sirsasana I
                Urdhva Prasarita Eka Padasana
                Ubhaya Padangusthasana
                Eka Hasta Bhujasana
                Adho Mukha Vrksasana
                Pincha Mayurasana


                Salamba Sirsasana I
                Maha Mudra
                Ardha Baddha Padma Paschimottanasana
                Salamba Sarvangasana II
                Halasana

                Utthita Parsava Hasta Padangusthasana (w/ & w/o support)
                Prasarita Padottanasana  2
                Salamba Sirsasana away from the wall
                Adho Mukha Vrksasana
                Dwi Pada Viparita Dandasana on chair w/head on floor
                Salamba Sarvangasana 2



                Utthita parsva hasta padangusthasana (supported)
                pincha mayurasana
                salamba sirsasana
                bhekasana
                urdhva dhanurasana
                parsva halasana


                prasarita padottansana II
                sirsasana
                dwi pada viparita dandasana
                salamba sarvangasana II
                halasana / parsva halasana
                ardha matsyendrasana I




                ardha chandrasana
                adho mukha vrksasana
                sirsasana
                urdhva dhanurasana
                ardha baddha padma paschimottanasana
                setubandha sarvangasana


                utthita parsva hasta padangusthasana (supported)
                adho mukha vrksasana
                sirsasana
                bhekasana
                urdhva dhanurasana
                salamba sarvangasana


                prasarita padottansana II                                     
                ubhaya padangusthasana 
                adho mukha vrksasana
                sirsasana
                purvottanasana
                salamba sarvangasana II









                3.23.2010

                Iyengar Junior I Sequencing

                To check out the flow chart I've created to illustrated Junior I level class sequencing, click here.

                3.18.2010

                The Process

                How to study and learn a pose, aka "The Process"

                1. Practice the pose.  
                2. Look the pose up in _Light on Yoga_, _Gem for Women_ and other books.
                  1. Pracice
                  2. Read
                  3. Practice 
                  4. Read
                  5. Repeat
                3. Find which 3 prior poses, from prior syllabi, teach the actions to do your current pose.  What poses give us the knowledge to practice the pose.  Which poses teach us the compenant parts of our pose?
                4. Do the pose and study the effects and results from practicing this pose.  What does this pose do?
                5. Draw a cartoon with the arrows showing direction of intent.
                6. Write down the 10 points of motions and actions in the pose. 
                7. Determine what pose(s) may need to come after this pose.  Does this pose require a follow-up?
                8. Compare the pose with similar poses.  How are they similar?  How are they different?
                9. What are the props required for this pose?  What are common modifications for this pose?
                10. Sequence your pose into your practice.  In what week should you practice this pose?  Standing pose week?  Forward bend week?
                11. Study, practice, repeat.

                3.17.2010

                Purvottanasana

                Purvottanasana - Intense pose of the East (or front-body), aka Upward Facing Plank

                When teaching, allot 1 minute for demo, 2 minutes to get your students into the pose. 

                Little practice sequence to learn Purvottanasana:
                1. Down Dog -Straighten both arms, straighten both legs.  Press the roots of the fingers and thumbs down well as you straighten your arms completely.  Draw the triceps in to the back corner of the armpit.  Reach your heels back and down as you take the thighs back.  Firm the knees and draw the quads up to straighten the legs completely.   
                2. Up Dog - Keep you legs working as you did in the previous 2 poses.  Press your hands down to lift your breastbone up.  Roll your shoulders back and draw you rlower shoulderblades close to the spine and deep into the body to roll the armpit chest open and up.
                3. Ustrasana
                4. Chatoosh Padasana - Lenghthen your buttocks to your knees, learn to  keep the lumbar spine long!
                5. Urdhva Dhanurasana, pushing up from a chair
                6. Dandasana
                7. Dandasana to Purvottanasana
                Instructions for getting into Purvottanasana
                1. From Dandasana, bend your knees and place your feet flat on the floor
                2. Press your hands down with straight arms and pull your triceps up and into the bone
                3. Exhale, press your feet down to swing your hips forward toward your feet then scoop up and lift your hips.  Continue pressing your hands down.
                4. Take your tailbone in to your body as you roll your buttocks towards your knees to elongate your lumbar spine.  Keep your tailbone well higher than your lumbar spine.
                5. Keeping your tailbone higher than your lumber, keeping your lumbar long, keeping your buttocks lengthening towards your knees, straighten one leg at a time.  Draw your hamstrings towards your buttocks.
                6. Press your heels down to firm your legs, sharpen your knees, and lift your hips up.  Keep your tailbone moving towards your pubis.
                7. Press your hands down as you draw your shoulder blades in towards your spine to lift the armpit chest up and towards your head.  Keep your shoulders plumb vertical over your wrists as you puff your armpit chest up towards the ceiling.
                8. Keep your armpit chest puffed up as you lengthen your neck and head back.
                9. Without losing the lift and length of the chest, point the toes to the floor.  Do not let the chest move towards the hips at all!
                10. To come out of the pose, bend your elbows and knees and lower your buttocks to the floor. 
                Practice Purvottanasana with Backbends.  If you practice this pose sloppily with forward bends, it could potentially put you at a higher risk for slipped discs.  Make sure your tailbone is well higher than your lumbar!

                Modifications:  Keep the knees bent.

                1.07.2010

                Lolasana

                Lolasana - Pendant Poser

                When teaching, allot 30 seconds to demo Lolasana, and 1 minute to get your students into the pose.

                Little practice sequence to learn Lolasana

                1. Utkatasana - compact the legs and lengthen the torso away from the hips
                2. Garudasana - utilize the hamstrings to further compact the legs.  
                3. Prasarita Padottanasana -
                  1. first with a concave spine, straighten the arms. 
                  2. Press the roots of each finger (and thumb!) down as you draw your triceps to the back corners of your armpits.    
                4. Prasarita Padottanasana - 
                  1. bend your elbows and bring your hands in line with your feet.  
                  2. Press your hands down and draw your elbows towards each other to take your shoulders towards your hips.  
                  3. Lift your waist, especially the sides of your waist, to round the spine.  
                5. Adho Mukha Svanasana - press your hands down to firm your arms and lengthen your side body
                6. Dandasana - press your hands down into the floor, just as you did in Prasarita Padottanasana
                7. Ardha Navasana - draw the entire abdomen toward your back-body as you compress your hips and legs into mid-line.
                8. Lolasana!
                Instructions for getting into Lolasana:
                1. Sit in Dandasana
                2. Cross your legs into siddhasana I
                3. Press your hands down into the floor/blocks as your draw your triceps up to straighten your arms.  Work your arms like in Dandasana.
                4. Exhale, continue to press down (like in Dandasana) as you draw your side waist up to lift your trunk off the floor.  
                5. Draw your tailbone in and your abdomen to your back-body to round your back.
                6. Lift your legs up.  Firm and compact your lower legs into your upper legs to left the legs.
                7. Point your toes straight back to further compact your legs.
                In a nut-shell:
                1. Straighten your arms
                2. Lift your trunk
                3. Engage your core
                4. lift your legs

                1.05.2010

                Pandava Bros- Nakula

                Each of the brothers symbolizes something.  Nakula, twin brother of Sahadeva, symbolizes Svadhistana, the second chakra.  Nakula and Sahadeva were born to Madri using Kunti's mantra to invoke the Asvins.  Madri is Pandu's second wife.  Kunti is Pandu's first wife.  Both were directly affected by the terrible curse on Pandu that prevented him from having children.  In the perfect work-around, Kunti had a magical mantra to invoke one god (not two, not many) and bear children from the seed of the god.  Kunti shared the magical mantra with Madri who then called down the Ashvins, the two divine horsemen who symbolize sunrise and sunset (somewhat analogous to Pollux and Castor).  Madri had twins, one of whom is Nakula.

                Nakula symbolizes the 2nd Chakra, Svadhistana.  The root word "sva" means own, of self, and "adhistana" is a base, or self control.  Nakula is the brother who has self control.

                Some factoids about Nakula and Svadhistana:

                • Svadhistana is situated in the lower abdomen.
                • Svadhistana is associated with the genitals, water element, sound, touch, taste, form, and the hands.
                • Nakula is not associated with the sense of smell (although chakra below is associated with smell.  Each progressive chackra loses one of the bindings of sense perception.)
                • The bija mantra for Svadhistana is "vam" or "fvam".
                • The positive qualities of an in balance Svadhistana chackra, symbolized by the Pandava brother Nakula are control over the senses and self control.  He is rooted in control moore than calmness.  Nakula has taken the task of trining the horses during the incognito period, a task that requires control and skill.  
                  • Training horses requires more skill than caring for cows.  Horses, like our senses, tend to run wild and plunge into activity.  
                • The term in Gyan yoga for self control and steadiness of the senses is "dama".
                • The negative qualities of Svadhistana out of balance, symbolized by the Kaurava brother Duhshasana, is anger and hot-headedness, credulity, and disdain.
                • The Kaurava brother Jayadratha represents fear of death, and is also a counterpoint to Nakula.  Fear is always intermngled with anger; they stay together in the most subtle and intricate ways and are never without the other.
                • Svadhistana has six petals
                  • bam - credulity
                  • bham - insensitivity
                  • mam - neglect, disdain
                  • yam - suspicion
                  • ram - destructiveness
                  • lam - cruelty