Reflective Asana and Pranayama 9
Standing Asanas (Utthita Sthiti)/Pranayama
“Body breath and Mind in Perfect Oneness”
Concepts
Review “Magic Circle” (& abdominal awareness)
2” circle around navel; cf. ki/chi in Japanese/Chinese traditions
Center of gravity of body/center
“Body as a container for the breath” (maintain in standings, pranayama)
Yoga karunta (& sattvic practice)
Yoga sutras II.1-2 (See Discussion post on the beginning of Sadhana Pada)
Sitting/Sukhasana (Touch/Breathe/Resonance)
Om/Invocation to Patanjali
“Body, Breath and Mind in Perfect Oneness” (bell)
Spine erect, belt on ribs
Parsva variations
Asana
Abdominal Warm-up
Prasarita Padasana (belt on feet)
(progressive Ardha/Paripurna Navasana)
Prelim ardha – back on bolster/slide hands along thighs
Raise one leg at a time/then both as able
Without bolster-hands behind neck, then with raised legs
Vinyasana Ardha <-> Paripurna as able (or back to previous)
Adho Mukha Svanasana
Tadasana, Urdhva Hastasana, Urdhva Baddangullyanasana, Parvatasana (with
Jalandara Banda)
Adho Mukha Virasana/Adho Mukha Svanasana/Plank/Urdhva Mukha
Svanasana/Utthanasana
Utkatasana (rajasic versus satttvic)
Wall
Uthita Hasta Padangusthasana 1, 2
Trikonasana (Karunta/on theads/rajasic versus sattvic)
Virabhadrasana II <->Utthita Parsvakonsana vinyasa (karunta)
Prasarita Padottanasana (“collar ties”/flying butress)
Transition
Baddha konasana variation on t-bolsters
one lengthwise under torso, one lateral for BK legs, support head)
Setu Banda on Cross bolsters (san mukha mudra/Ujayyi I/II)
Pranayama (Pranayama set-up)
Viloma I, II
Savasana (on Pranayama support, or flat)
Sitting/Closing
Sukhasana (Om, Shantih)
“Body breath and mind in perfect oneness
We send our hearts along with this bell”