Reflective Asana and Pranayama 12

Twists/Inversions/Restoratives

“Body breath and Mind in Perfect Oneness”

Concepts

          Review sitting for pranayama

          Review annamaya & pranamaya koshas

          Preliminary Nadi Shodanam

Sitting/Centering (touch, breath, resonance)

          Sukhasana (supported as necessary)

                    Abdominal vs. thoracic breath

                              (initiate, lift, hold/release, abdomen  recedes)

              Jalandara banda

              Om

Body breath and mind in perfect oneness

We send our hearts along with this bell

Asana

         Konasana (Upavistha & forward with support)

                    Parsva, ½ Parivrtta variations (with support)

           Vinyasa: Adho Mukha Virasana ->Adho Mukha Svanasana -> Plank

                     -> Urdhva Mukha Svanasana (Variations, incl. ekapada)

            Tadasana->Urdhva Hastasana -> Utkatasana (Variations)

 

Chair Parsvakonasanas (Thigh on chair, rear leg extended to wall)

          Virbhadrasana I (lift chest/arms, turn to…)

          Utthita Parsvakonasana

          Parivrtta Parsvakonasana

Wall

          Prasarita Padottanasana (wall hang variations, head supported)

          Utthanasana (wall hang)

          Utkatasana (back to wall, variations/hold)

 Salamba Sarvangasana

         Halasana

         Supta Konasana (chairs as needed/to floor as able)

         Parsva Halasana (chairs or floor as able)

         Supported Jathari Parivarttanasana (bent legs on blankets)

Pranayama (sitting, wall support)

          Ujayyi I

          Nadi Shodanam (or simplified digital, full as able)

Savasana

          Om, Shantih

Body breath and mind in perfect oneness

We send our hearts along with this bell