Reflective Asana and Pranayama 7
Standings [Upavistha Sthiti]
Back Extensions[Purva Pratana Sthiti]
Pranayama
“Body breath and Mind in Perfect Oneness”
Concepts
Invocation to Patanjali (Introduce & Chant)
Viloma I Pranayama
Sitting/Centering (Virasana/Sukhasana if needed)
Sitting (Touch/Breathe/Resonance)
Invocation to Patanjali (introduction)
OM/Body, Breath & Mind
Asana
Adho Mukha Svanasana/Plank/Urdhva Mukha Svanasana
(ekapada, according to ability)
Setu Banda/Supta Pavane Muktasana exercise (3 levels of block)
Hold one knee to chest (Ardha Supta Pavane Mukhtasana), other leg to vertical, 60
& 30 degrees/altenate legs. Then both on floor, knees bent, straighten as
able. (flat surface of block/lateral; 2nd surface/lateral; 3rd surface if able,
“horizontal to sacrum)
Vinyasana: (find chest opening, partial back extension)
Prasarita Padottanasana (use hands to pull in lower leg, open back thighs) ->
Virabhadrasana II (to rt) -> Prasarita Padottanasana -> Virabhadrasasa
II (to left). Repeat sequence, substituting Virabhadrasana III.
Wall & ropes
Back extensions (variations)
High rope, body diagonal, life chest (variation of ropes 2),
Feet 3’ from, or at, wall depending on ability
Low rope above hips, knees toward wall, on bolster @ wall)
Hold high rope, then low rope, then w/o (depending on
ability)
Virabhadrasana I (holding high rope)
Salabhasana
bolster, holding belt behind
no bolster (holding belt, raising legs; no belt, full pose)
Urdhva Dhanurasana
Adho Mukha Virasana
Review: Standings Center of Room (compare to previous VII, Vi)
Virabhadrasana II
Virabhadrasana I
Sitting (on bolster or blankets)
TMP vinyasana
(TMP)Trianga Mukhaikapada Paschimottanasana [dandasana for knee
problems)
Marichyasana I
Marichyasana III
Pranayama (convention setup – 2 vertical blankets/head support)
Ujaii I/II
Viloma I (kumbaka/pause on exhalation)
Savasana
Sitting/Centering
OM Shantih
“Body breath and mind in perfect oneness
I send my heart along with this bell”