In this class, following Tuesday Morning Flow from 4/16/24, we continue investigating internal and external rotation at our hip joints and pronation and supination in our feet. We explore postures with a spinal rotation focus including parivṛtta anjaneyāsana (rotated low lunge), and bharadvājāsana (Bharadvaja's pose).
This class explores finding a deep connection between our heels and sitz bones, in the narrowness of a neutral leg and the width of external rotation. When we can learn to feel clear pathways of weight through our bones -- that is, the physical forces flowing through them -- our muscles can be supple and mobile in their responsiveness.
Poses covered include adho mukha vṛkṣasana (handstand), urdhva prasarita pādāsana (upward extended both feet pose), supta pādāṅguṣṭasana A and B (supine hand to big to pose A and B), urdhva prasarita eka pādāsana (standinng split), skandāsana (wide one legged squat pose), prasarita padottanāsana (wide angle forward bend), and setu bandha sarvāṅgāsana (suspension bridge pose).
Recommended props: (1) strap, belt, or band (1-2) yoga blocks (1-2) yoga blankets or folded towels
This class explores the foundation of balance -- whether side-lying or standing -- as an investigation of how and where we pull ourselves away from the floor. This is a common strategy to protect ourselves from falling, but it actually limits finesse in our ability to balance well. Successful balancing requires allowing movement, not gripping or holding to stay upright. How does your balance change when you imagine yourself to be in your own middle space, the center of the hurricane? Could balance be the superposition of falling in every direction at once?
Poses explored include lying on all four sides of your body, vṛkṣāsana (tree pose), utthita parśvakonāsana(extended side angle) and Vishnu's couch (anatāsana).
Our shoulder blades are the mobile roots of our arms, embedded in the strong and supple soft tissues of our backs. This class explores how much play we have in this relationship -- our shoulder blades can be stable in many different positions and orientations as our body weight tumbles through space.
We start with restorative heart opening lying over two blocks. We explore external rotation in our shoulder joints, both moving our arms through space and in weight-bearing. Poses featured include ardha pūrvottānāsana (altar pose), anjaneyāsana (low and high cresent lunge), utthita parśvakonāsana (extended side angle), camatkārāsana (wild thing or astonishing pose) and utthita vasiṣṭhāsana (side plank).
In this class we focus on finding awareness and balance in our sacrums. We use this somatic focus in poses like catuś pādāsana (shoulder bridge), tucked-toed urdhva mukha śvānāsana (upward facing dog), urdhva prasārita pādāsana (standing split), anjaneyāsana (low crescent lunge), nāvāsana (boat pose) and ubhāya padaṇgusṭḥāsana (hand-to-both-feet pose), and sālambā sarvaṇgāsana (supported shoulderstand).
Recommended Props: (2) blocks (1) strap (1-3) folded blankets or towels and optional chair or stool
In this class we explore the fuzzy distinction between side bending, or parśva poses, and twists, or parivṛtta poses. Anatomically, side bends and twists typically ask a combination of both actions in our spines.
Poses featured include supta sukhāsana and parśva sukhāsana (supine cross-legged pose and easy cross-legged pose with a forward fold and side bend), parivṛtta utkatāsana (rotated chair pose), parivṛtta anjaneyāsana (rotated crescent lunge), ardha badha pādmottānāsa (half bound standing lotus pose), and parivṛtta paścimottānāsana (rotated forward fold).
Happy Samhain, Happy Witches' New Year, and Happy Halloween!
In this class we explore front body opening, working towards uṣṭrāsana (camel pose). We prepare for uṣṭrāsana with quad lengthening and shoulder retraction, through poses like mārjāryāsana/biḍālāsana (cat/cow), añjaneyāsana (supported crescent lunge), uttān pṛṣṭhāsana (lizard pose), and ardha bhekāsana (half frog).
Embodied-philosophically, we explore the tantrik concept of spanda, the divine pulsation of all life, exhibited in the coming and going of our breath, the folding and unfolding of our bodies, and all the small and great births and deaths that order our lives cyclically, backward and forward and sideways in deep time.
I apologize for the sound quality on this video -- apparently my mic was not working :/.
Recommended props: (2) blocks (1) blanket (1) strap or belt
In this class we work on poses for upper back mobility like catuś padāsana (shoulder bridge pose), paścima baddhanguliyāsana (reverse bound hands pose with a strap), and urdhva mukha śvānāsana (upward facing dog). We also lengthen and strengthen our lower bodies with poses like virabhadrāsana 3 (warrior 3 pose) and explore variations like eka pada sarvangāsana (one-legged shoulderstand) on a chair. For Ecstatic Chill members, this class will prepare us for more challenging shoulderstand variations in my Ecstatic Chill v2.8 class.
Here's what you'll need for class: (1) yoga mat (2) blocks (2-3) folded blankets or towels (1) strap or belt (1) chair or stool
This is Tuesday Morning Flow from 5/30/23, which explores length through our lateral lines or side seams to balance in our front and back bodies, through arm work like badanguliāsana (interwoven fingers pose), gomukhāsana arms (cowface pose arms), and external rotation at our shoulder joints. We use what we learn from these arm positions in standing poses like utthita parśvakonāsana (extended side angle) and parśvottanāsana (pyramid pose), as well as the seated pose gomukhāsana (cowface pose).
Suggested Props: (1) Yoga Mat (1) Strap / Belt / Scarf / Resistance Band
This is Tuesday Morning Flow from 5/23/23, which explores gentle front-body opening including matsyāsana (supported fish), anjaneyāsana (cresent lunge), urdhva mukha śvanāsana with tucked toes (upward facing dog), and setu bandha sarvāṅgāsana (supported bridge pose). To support front body mobility we use external rotation in our arms in concert with lateral bending.
