19th September 2010 Bodywise Workshop Notes
Quiet Mind. Still quiet Body
Patient: quietly and steadily persevering or diligent, especially in detail or exactness
Meditation: Observe your experience at this moment. Negative/Positive. Move away from the negative & positive and observe your experience with neither
The mind and body then come into their true natural state – yoga sutra
PRACTICE
Tadasana – connect feet to pelvis. Be aware of the 3 halves of the body to help align
Boosts confidence, helps reduce depression, tones and stimulates abdomen, pelvis, torso and back, relieves arthritis, reduces sciatic pain, strengthens and corrects knees, stretches hamstring muscles and corrects flat feet
Urdhva Hastasana (palms forward)
Urdhva Baddha Hasthasana interlocking fingers both ways and turning palms evenly
Tadasana Paschima baddha Namaskar (folded behind hands)….Helps in the treatment of cervical spondylosis.
Build the posture from the bottom following with full attention up through the body to the neck, and then continue upwrds through the crown chakra to the sky.
Tadasana Paschima Namaska (namaste 2)
Tadasana Gomukhasana
Sitting Kriya hip rotator swings and ankle/foot releasing sequence
Ankle and foot alignment focus knee to be aligned in the centre of the foot
Virabhadrasana 2 Pair work encouraging front knee alignment by supporting from outside and teasing the hip rotator to direct outer trocantar towards back foot
Virabhadrasana 1 Foot against wall, knee against brick on wall, theraband for arms, pair work encouraging lift in back thigh and pelvis upward and forward energy
Virabhadrasana 3 Pairwork observing and helping with alignment in hips, balance if needed, theraband around wrist to encourage awareness of powerful arms
Trikonasana observing balance of torso, spine in centre, rotation of front thigh and calf (rooting and alignment of pada bandha)
Adhomukha Svanasana & Vinyasa flow through the Asanas we worked on id there’s time
Sitting or Lying Savasana
Afternoon PRACTICE
Sirsasana
Mula Bandha breathing kneeling on comfortable base
Bolster Yin releasing and breathing
Supta Baddha Konasana
Supta Virasana (for those who can) or Prasarita Padottanasana
Adhomukkha Virasana
Triangamukkha Paschimotanasana
Upavistha Konasana
Baddha Konasana open with feet on bolster
Viparita Karani using chair or bolster
Viparita Dandasana in pairs and partner to support thighs
Savasana