{"id":102,"date":"2012-11-26T14:31:31","date_gmt":"2012-11-26T14:31:31","guid":{"rendered":"http:\/\/www.meredithwwatts.com\/yogablog\/?p=102"},"modified":"2012-12-03T14:56:41","modified_gmt":"2012-12-03T14:56:41","slug":"reflective-asana-and-pranayama-11","status":"publish","type":"post","link":"https:\/\/www.meredithwwatts.com\/yogablog\/reflective-asana-and-pranayama-11\/","title":{"rendered":"Reflective Asana and Pranayama 11"},"content":{"rendered":"

\u00a0<\/em><\/span><\/p>\n

\u00a0<\/span><\/p>\n

Reflective Asana and Pranayama 11<\/strong><\/span><\/p>\n

Back Extensions (Purva Pratana Sthiti)<\/strong>\/Pranayama<\/strong><\/span><\/p>\n

\u201cBody breath and Mind in Perfect Oneness\u201d<\/span><\/p>\n

Concepts<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/strong><\/strong> <\/strong>Bija Pranayama\/White Swan (hamso\/so-ham<\/em> meditation)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ref: BKS [LOY <\/strong>p. 44, \u201cBija Pranayama\u201d];<\/strong> Surya Lama Das, Letting <\/em><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Go of the Person You Used to be<\/em> (pp. 17-22); also BKS on<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Dhayana ([LOP<\/strong> , 223-231].
\n<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sitting pranayama (wall support)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Viloma III (introduction)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 See blog posts on Practice & Asana Sutras<\/span><\/p>\n

Opening\/Centering <\/strong>(touch, breath, resonance)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Virasana\u00a0 (supported)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Back extension\/supta from Virasana<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Parsva, open pectoral\/armpit chest<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 (\u201cBody as a container for the breath\u201d <\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u2013 don\u2019t compromise breath in\u00a0 twist)<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Asana<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Adho Mukha Svanasana (head on bolster)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Adho Mukha Virasana (torso on bolster)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Tadasana (belt on arms\/behind back \u2013 rotate arms, open chest)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 Ardha Utthanasana (belt as above)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 Utthanasana (belt as above)<\/span><\/p>\n

Back extensions<\/em><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/em>Chatush Padasana (variations)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Belt on ankles, block between knees\/thighs<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Palms under heels (or continue with belt), block<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1st<\/sup> two variations, or hold ankle, block<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Choose variation, \u201cimaginary\u201d block<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Salabhasana (arms belted as belt as in Tadasana above)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Dhanurasana<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 (preliminary with belt on ankles\/thighs on floor,<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 As in Tadasana, Chatush above)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Full Dhanurasana (or return to Salabhasana)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Parsva Dhanurasana (seasoned students)<\/em><\/span><\/p>\n

Transition<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Prasarita Padottanasana (head on bolster)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Hands pull outer calves in and up, then hands to floor)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Adho Mukha Virasana (torso on bolster, blanket under buttocks)<\/span><\/p>\n

Pranayama<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Seated\/back supported on wall\/lap blanket\/jnana mudra<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ujayyi I (Bija pranayama \u2013 \u201cHam so\/So ham<\/em>\u2026\u201d)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Viloma III<\/span><\/p>\n

Closing<\/strong><\/em><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Om, Shantih<\/span><\/p>\n

\u00a0<\/em><\/span><\/p>\n

\u201cBody breath and mind in perfect oneness<\/em><\/span><\/p>\n

We send our hearts along with this bell<\/em><\/span><\/p>\n

May the hearer awake from forgetfulness<\/em><\/span><\/p>\n

And transcend the path of anxiety and sorrow<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0 \u00a0 Reflective Asana and Pranayama 11 Back Extensions (Purva Pratana Sthiti)\/Pranayama \u201cBody breath and Mind in Perfect Oneness\u201d Concepts \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bija Pranayama\/White Swan (hamso\/so-ham meditation) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ref: BKS [LOY p. 44, \u201cBija Pranayama\u201d]; Surya Lama Das, Letting \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Go … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-102","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/comments?post=102"}],"version-history":[{"count":4,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/102\/revisions"}],"predecessor-version":[{"id":111,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/102\/revisions\/111"}],"wp:attachment":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/media?parent=102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/categories?post=102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/tags?post=102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}