Although it doesn’t exactly feel like fall here, in Florida, just yet, we need to distinguish this course from the one before – so, we’ll call it Fall 2018 ;-). This shortened course is a “grab bag” of various practices, rather than the structured progression of the previous courses. We began with an all-round practice this week, and will focus on various areas of interest for students in the next several weeks, such as balance, core, vinyasa and a restorative practice.
Some suggestions for homework from this week:
Anjaneyasana | High to low lunge
Keep front of chest/heart center open. Touch down with back knee lightly – you may also remain on back knee, point toe and reach arms up for a deeper opening of hip flexors.
Utthita trikonasana | Triangle pose
Lower hip and knee remain in alignment, twist is in mid-spine. Imagine pulling mat longer with feet, placing more weight in heel of back foot.
Parivrtta trikonasana | Rotated triangle
Here, wall is an excellent prop that helps one twist upper body. Keep hips even – there is a tendency to drop hip of back leg lower than hip of front leg. Core remains strong.
Ardha chandrasana | Half moon pose
As in triangle pose, keep knee and toes aligned, pull standing leg hip towards back edge of mat to prevent cramping of piriformis. Upper shoulder twists over lower shoulder, core remains strong. Second variation (with bind) is for those who are secure in their balance.
Ardha kapotasana | Half pigeon pose
Keep hips squared and extend front of body.
Mid-spine bolster (Ahhhh…)
Let your spine become like a wet noodle and drape over bolster. Place block under head if chin juts up or back of neck is cramped.
