You are currently browsing the category archive for the ‘Hip-openers’ category.

Refining Our Hearts

Samskara can mean many things, in this sense it means the process by which we refine something. Move from the grossest sense to its essence. Samskara is a methodical practice, like refining a diamond from coal.

Vikalpa means the way that we see the world.

Here he has applied Vikalpa Samskara to the loops! These secondary currents/refinements that enhance the UPAs.

Back body=inner transformation
Front body=outer manifestation
Initiate from back body, but don’t forget front body!

inner edge of foot=universal
outer edge of foot= individual

from Paul Muller Ortega, description of Vikalpa Samskara

“Vikalpa Samskara reveals the sequence of liberative attainments, of penetrations into the meaning of anything whatsoever, beginning with contracted, unclear and limited states of awareness and thought, it leads progressively and systematically toward the liberative attainment of both the most clear, expanded and refined levels of thought.”

DOWNWARD DOG

kidney loop

  • puff kidneys up, top of sternum moves down toward belly
  • kidneys lift you forward to plank

thigh loop

  • tops of the thigh bones move back in space
  • firm DOWN the back of the hamstrings
  • lift forward through top of shin bones
  • quads reach up towards top of thigh bones
  • this resets the femur back, ending at the top of the thigh bones

LUNGE

pelvic loop

  • inhale back thigh up
  • tuck tailbone strong under front seat, like putting a stool under your butt
  • front belly lifts away from front thigh
  • pelvic loop has to move faster on that front leg

HANDSTAND

kidney loop

  • fingertips to wall, kick up
  • bring kidneys to wall, sternum lifts up towards ceiling

PIGEON PREP

inner spiral/pelvic loop

  • lift back knee up, inner edge of leg widens out out out, outer hip of back leg rotates around to floor
  • lower knee, tuck tailbone, belly lifts off of front thigh

VASI PREP (SIDE PLANK)

  • hips stay facing the side while heart spins up

USTRASANA

  • press toes into mat (like reverse ‘lift and spread toes’ in tadasana)
  • look down at thighs, top of the thigh bones move back, tailbone lifts up to pubis
  • puff up kidneys, sacrum flows down, head of the arm bones back, heart forward, reach back

HAPPY BABY

  • hands give active muscular energy to legs by drawing outer edges of feet down
  • organic energy reaches up through inner edges of feet, big toe mound

Action: shins-in(steadfastness), thighs-out/widening (humility/surrender/yield)

Personalize: walking in the woods this morning, in the natural environment the trees don’t just throw the leaves in the trash when they are no longer necessary… rather they release them gracefully when it is time, and they fall to the earth to compost and fertilize the tree and the forest. It’s a slow humble process of letting go of what’s no longer serving them and that returns to the earth to be used anew. Nothing in nature is waste.

 

Contextualize: when people notice something that’s no longer serving us- old thoughts, old patterns of speaking or acting- we tend to judge ourselves for it, use it to put ourselves down and diminish ourselves. But the invitation of awareness is to retire these old patterns and defenses humbly and honorably, without judgment for the past- in fact maybe that pattern was useful at one point in time.

 

Humility comes from the Latin root “humus”, which means earth or soil. In the Jewish faith, one way to “rekosher” a utensil is to thrust it into the earth. The earth cleanses and sanctifies. Our focus today will be on opening and rooting the pelvis in order to connect with this energy of the earth and to release what’s no longer serving us so that we have more space to truly connect to the highest in us.

 

Set thighs and lengthen tailbone. Close eyes.

 

Universalize: Cultivating humility means acknowledging our earthiness. We acknowledge that we are matter as well as spirit. We honor our tender mortality. We acknowledge our limitations, material and spiritual. Take a deep breath and exhale with a sigh releasing anything that blocks you from being here right now. We cherish the moment. We cherish the seemingly-small gifts of the universe, of embodiment: the touch of the earth. The warmth of the sun. A smile. The smell of the fall leaves composing and returning to the earth.

 

  • Root chakra governs the energy lower pelvis and the legs. Connection to our earth, to steadiness and security in our lives. Symbolized by square- stable structure- four corners of the feet.
  • letting go of what’s no longer serving us takes discipline, awareness and steady effort. Lift your toes and root through the four corners of your feet. Firm our outer shins into the midline. But this letting go also takes grace- allowing things to move in their course.
  • Shins-in- imagine that you’ve build heavy heart mounds around legs that are keeping them stable and rooted, now widen thighs back yielding the thigh bones back into their root in the pelvis.
  • Deepen the breath into the pelvis- widening and creating a flow through the energetic channels that allow you to release what is no longer serving you.
  • “Be aware of the contact between your feet and the Earth. Walk as if you are kissing the Earth with your feet. We have caused a lot of damage to the Earth. Now it is time for us to take good care of her. We bring our peace and calm to the surface of the Earth and share the lesson of love. We walk in that spirit.” – thich nhat han

Flow – Oct 24, 25, 27

Child’s pose- In this first pose, think of your life like a tree, with trunk and branches and leaves. Some leaves green, others turning brilliant red or orange, others brown. There are certain aspects, patterns, thoughts that are maybe turning a bit brown- Leaves that are ready to drop gracefully to the ground. Just pick one specific leaf, something that your ready to surrender with grace and humility. Hips surrender to heels. In this way we create meaning throughout our practice. Each pose is an opportunity to take part in our own growth and transformation.

Table pose- shins steady, thighs back, tail lengths down without eliminating low back curve

Dog pose

Tadasana – explain root chakra. Four corners of feet

Utkatasana

Lunges

Tadasana with block- pez dispenser

  • dog with block
  • plank with block
  • Chaturanga

low lunges- hug shin to front arm, widen thighs back

(planks in between)

hip opener dog

low lunges with hand on inner thigh

warrior 2

warrior 2> parsvo

parsvo with friend- shins-in and thigh out, then you scoop tail bone

parsvo other side on your own

Trikonasana

Pigeon (demo strong shins to keep low back clear)

Holy hamstring

Dandasana – Breathing- long exhales

Janu Sirsasana

Parivrtta Upavistha

Child’s pose

Jakarta Parivartansana

Savasana

 

Expand Oct 26

Child’s pose- In this first pose, think of your life like a tree, with trunk and branches and leaves. Some leaves green, others turning brilliant red or orange, others brown. There are certain aspects, patterns, thoughts that are maybe turning a bit brown- Leaves that are ready to drop gracefully to the ground. Just pick one specific leaf, something that your ready to surrender with grace and humility. Hips surrender to heels. In this way we create meaning throughout our practice. Doing yoga poses isn’t inherently transformation, without meaning they’re just forms, just like any other exercise regime. But in Anusara see the physical the material as inherently spiritual- each pose is an opportunity to take part in our own growth and transformation on all levels.

 

Table pose- shins steady, thighs back, tail lengths down without eliminating low back curve> Dog pose

Tadasana – explain root chakra. Four corners of feet

Utkatasana > Lunges> Plank> chat> cobra

low lunges- hug shin to front arm, widen thighs back> twist

(planks in between)

twisted dog> hip opener dog

low lunges with hand on inner thigh

 

warrior 2

warrior 2> parsvo

parsvo with friend- shins-in and thigh out, then you scoop tail bone

parsvo other side on your own

 

Pigeon (demo strong shins to keep low back clear)> quad stretch

Trikonasana > Ardha Chandrasana > chapasana

 

Supta Virasana (modification with block and elbows down)

Dog

Holy hamstring/ hanuman

 

Dandasana – Breathing- long exhales

Janu Sirsasana > Parivrtta Janu

Eka Pada Virasana> Krounchasana > Surya Yantrasana

Parsva Upavistha Konasana

Child’s pose

Jakarta Parivartansana

Savasana

 

 

 

 

 

 

 

Class 7 (or alt class 6)

Theme: started session by talking about how yoga brings us into balance- body and mind… Worked on standing balancing poses. Now work on more subtle balance of pelvis to bring back into balance

Heart Qual: stability/freedom, steadfastness/yielding

Action: IS*/OS

Define/explain: grounding femur, pubic bone, hamstrings, psoas

Poses: parsvott, supta padang, viprita Karani,

 

Warm ups:

–       Sun breath, side stretches (review root down to rise!)

–       Knee to chest and out to side

–       Dolphin push ups

–       Dog leg lifts and step through- review cheats

–       SN- normal x 2

Poses:

–       IS/OS with block, explain psoas and lumbar curves

–       Prasarita Padottanasana w/blocks

–       Vira 2> Parsvakonasana

–       Trikonasana

–       Parsvott at wall

–       shoulder opener at wall

–       Supta padang at wall

 

Quieting:

  • Viparita karani
  • Breathing (alt nostril)
  • Savasana

 

 

Theme: Expanding the present moment

HQ: Steadfastness and Expansiveness

Action: OTG, SITO

Pinnacle: Bound Parsvakonasana

Today the theme is “expanding the present moment”. This is something that I have been thinking about alot, something that is hard for me. To be present, not stuck worrying about the future or re-living or running from the past. I think this is a challenging thing for everyone. There can be a real agony about being in the present moment. But I’ve come across some definitions of the present moment that have helped me think about it differently.

The first definition is called “the fleeting present” and that’s the one I think we’re most familiar with. If time is a line, the fleeting present is a dot moving along that line, so everything before and after that is separate from it. That is the kind of present moment that I often think about when I try to be in the present moment. But that feels so isolated and cramped and tiny! So the second definition has really changed my thinking about the present. The second definition is called “the eternal present” and it is an expansion that includes all time. So the dot on the line expands to include both past and future. The power of the past and the potential on the future are all included in this moment, they are all acting on us all the time. So that feels really exciting and different to me, it doesn’t feel so isolated and tiny. Suddenly being in the present moment has this fullness to it.
And the expansiveness, the moving from being a dot on the line to becoming the whole line (or even more than that) is part of this process of awakening, of awareness. That is one of the highest purposes for our practice, to awaken, to expand our understanding of ourselves to a wider view.

Meditation/Centreing: Visualization – Imagine your past and future are contained in two separate bubbles floating over your head. As you sit here, lift your awareness up and prick holes in the bubbles. Feel the past and present begin to leak into and fill this present moment. What does that feel like?

  • warmups — cat/cow & hip circles
  • SN > straight leg lunge, gentle twist lunge > open dog
  • SN > crescent lunge > full stretch
  • ACTION- since we’re already tackling DEEP THOUGHTS about time, i thought i would tackle another age old question you’ve probably been wondering about, which is “what is the governing principle for the legs in any yoga pose?” I know this has been keeping you up at night, so I will answer that for you now: Shins In, Thighs Out
  • Tadasana – instruct SITO
  • Uttanasana – instruct SITO
  • DD – instruct SITO
  • 30 sec utkatasana – instruct SITO
  • SN – lunge with hand on outer shin
  • SN – elbow lunge > parsvotanasana
  • prasarita padottanasana (jump out)
  • parsvakonasana
  • eagle
  • pigeon prep
  • silver surfer > bound parsvakonasana
  • child’s pose
  • ardha matseyendrasana
  • upavista konasana (with partner, feet to shins, hug shins in, thighs out, fold forward)
  • janu sirsasana
  • savasana

http://www.yogaglo.com/online-class-336-by-Tara-Judelle-on-Anusara-in-Hip-Opener.html

Love this grounding class. Subtle awareness of organs bring us out of the thinking mind.

Tara’s cues I love:

– lean back into the support of the back lungs.

– jumping up to utt- soft heart before jumping so you center in heart focal pt

– tailbone anchors down like a rutter

– expansion of inner body out towards outer body

– dog- limbs move in opposite directions to make for great expansion of trunk.

-plank- back body magnetized to ceiling

– hip openers teach you process of taking on any intense experience and staying with your own inner peace. organs are peaceful.

– ME- intelligently organize muscles to shape the matrix of the skeleton

– being mind- when the thinking mind see’s a white wall, it is like 3 yr old saw a white who has a crayon- color all over it. the being mind can just see the white wall and let it be.

– pause, breath, harmonize

– in prasarita- pull feet in, feel inner thighs fire. pull feet out, feel outer thighs fire. pull feet back feel hams fire, pull feet forward, feel quad fire- this is ME on all four sides

– santosha= peace, natural state of being. yoga bringing us back to natural state.

– as you breath into the back of the lungs notice, how does that shift your experience?

– agnistombasana + twist= yum!

– not measuring against another but coaxing yourself into a deeper experience.

-how do we find being inside of ourself?

– really appreciate seeing people’s patience with their bodies. How we are with our bodies is an indicator for how we interface with everything else.

– set foundation cue- “organize feet’

– if our practice simply restores us to the ground of being… to that feeling of peace and wellness, it is a good practice. So to that grounding supportive energy please bow.

Sequence

  • dog pose
  • lunges
  • SN x 5 (just utt, plank, chat, cobra, dog, utt)
  • parsvok stance with hands down to inside- big IS
  • Triko> prasarita> triko
  • dog leg lift
  • warrior 2
  • road kill pigeon > x-pose
  • anjaneyasana
  • parvritta parsvo – twist originates in organs)
  • pigeon
  • thread the needle in pigeon
  • agnistombasana
  • paschimott
  • janu shirsh twist
  • pasch
  • hug knees in
  • savasana
  • meditation

For the next two weeks we’re going to work on actions to align a healthy spine, particularly low back. In yoga we look at our alignment from the ground on up so the alignment of the feet, knees and thighs has a lot to do with how healthy and well aligned our spine is. ASK: What do you think of as promoting health in the spine?

(…Has freedom, stability, moves with the breath, flexibility.)

I think of health coming from balance- not one extreme or the other, the balanced place in the middle. And so today we’re going to focus on finding a health in the spine through a balance of stability and freedom ( ❤ Q). This relates to our lives also, when we have a sense of security, groundedness or our mind isn’t so totally scattered and stressed we have more freedom to be creative, flexible, and expressive. If you don’t have that stability you’re just focused on having those basic needs fulfilled and you’re under a lot mental/emotional stress and thus you can’t devote energy to more creative, expansive pursuits. So our yoga practice is also about coming into a place of balance in all parts of ourselves so that we can expand into our full potential as manifestations of beautiful, divine consciousness.

SITO

–       Warm ups, include hands to shins, thighs back and apart. SN x2, side stretch…

  • Emph on stability in legs and freedom of breath. Balanced, clear mind.

–       Low back Lab: investigation- feet parallel vs turned out feeling study. + SITO w/ block and strap

–       Utkatasana w/ hands on knees

–       Lunge- hand on front outer shin > twisted lunge

–       Prayer-twisted utkatasana > twisted lunge

–       Dog pose- feet wide, knees, shins in and big inner spiral

Recreate CURVE FIRST THEN LENGTHEN

–       Prasarita (jump feet out)

–       Parsvo

–       Triko – hand down to inside edge (shin hug in and then take thighs way back)

–       Triko- hand to outside edge shins in then scoop TB, elongate spine.

–       pigeon – emph back shin

–       Upavistha with a friend (feet to inside of shins)

  • Blanket under hips if you can’t sit with legs straight and low back in

–       Janushirasana

–       Ardha Matsyendrasana

Mary Oliver Poem- Bless the fingers, for they are as darting as fire. Bless the little hairs of the body, for they are softer than grass. Bless the hips for they are cunning beyond all other machinery. Bless the mouth for it is the describer. Bless the tongue for it is the maker of words. Bless the eyes, for they are the gifts of the angels, for they tell the truth. Bless the shoulders for they are a strength and a shelter. Bless the thumb for when working it has godly grip. Bless the feet for their knuckles and their modesty. Bless the spine for it is the whole story. –Mary Oliver

Categories