Reflective Asana and Pranayama 5

         (Standings [Upavistha Sthiti]/Pranayama)

“Body breath and Mind in Perfect Oneness”

Concepts:

Getting into asana (the basic architecture), versus developing the

          Posture (expansion/evolution)

Abdomen in standings, pranayama

San Mukha Mudra/Introduction to Brahmari

Sitting/Centering

          Virasana (as able, or Sukhasana) /Touch, Breath, Resonance OM)

Strong support (block, blankets under shins/ankles)

Sand bag on top of thighs

        Descend inner thighs, broaden sacrum, lift spine, support chest with shoulder

                    blades, take shoulders back (rotate humerus outward)

Practice (Standing Postures)

Tadasana/Trikonasana (Diagnosis: find your posture, note areas of resistance)

 Ropes (With single rope/blanket & chair; actions: press thighs back, deepen

          groins/abdomen, extend chest; i.e.,  thighs back, sternum forward)

          Variations (progressive) of Utthanasana (with single rope/blanket & chair)

               Arms to top of chair

Arms to chair seat

Full Utthanasana to floor or extended forearms

          Padangustasana (hold toes or back of calves)

 Ropes

Utthita Prasarita Padangusthasana (parsva variation).

                    (Note: Connection to Ardha Chandrasana, get distance from wall

          Ardha Chandrasana (foot to wall, hold upper rope, support on chair seat)

Resumé: Standings/Center

          Trikonasana -> Ardha Chandrasana

Inversion (hold: no variations/observe abdomen)

          Chair Sarvangasana

                Viparita Karani variation if stable

Pranayama (facing “backward” through chair): touch/resonance/breath

          San Mukha Mudra

          Ujayyi I

           Brahmari 1A (resonance)/Brahmari with San Mukha Mudra (Brahmari 1B)

Savasana

Sitting/Close

“Body Breath and Mind in Perfect Oneness

I Send My Heart along with this bell”