{"id":53,"date":"2012-10-16T13:40:48","date_gmt":"2012-10-16T13:40:48","guid":{"rendered":"http:\/\/www.meredithwwatts.com\/yogablog\/?p=53"},"modified":"2012-10-16T13:44:30","modified_gmt":"2012-10-16T13:44:30","slug":"reflective-asana-pranayama-5","status":"publish","type":"post","link":"https:\/\/www.meredithwwatts.com\/yogablog\/reflective-asana-pranayama-5\/","title":{"rendered":"Reflective Asana & Pranayama (5)"},"content":{"rendered":"

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

Reflective Asana and Pranayama 5<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 (Standings [Upavistha Sthiti<\/em>]\/Pranayama)<\/strong><\/span><\/p>\n

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

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

Getting into asana (the basic architecture<\/em>), versus developing the<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Posture (expansion\/evolution<\/em>)<\/span><\/p>\n

Abdomen in standings, pranayama<\/span><\/p>\n

San Mukha Mudra\/Introduction to Brahmari<\/span><\/p>\n

Sitting\/Centering<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Virasana (as able, or Sukhasana) \/<\/em>Touch, Breath, Resonance OM)<\/span><\/p>\n

Strong support (block, blankets under shins\/ankles)<\/span><\/p>\n

Sand bag on top of thighs<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Descend inner thighs, broaden sacrum, lift spine, support chest with shoulder<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 blades, take shoulders back (rotate humerus outward)<\/span><\/p>\n

Practice (Standing Postures)<\/strong><\/span><\/p>\n

Tadasana\/Trikonasana <\/em>(Diagnosis: find your posture, note areas of resistance)<\/span><\/p>\n

\u00a0Ropes (With single rope\/blanket & chair; a<\/em>ctions: press thighs back, deepen<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 groins\/abdomen, extend chest; i.e., \u00a0thighs back, sternum forward)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Variations (progressive) of Utthanasana (with single rope\/blanket & chair)<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Arms to top of chair<\/span><\/p>\n

Arms to chair seat<\/span><\/p>\n

Full Utthanasana to floor or extended forearms<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Padangustasana (hold toes or back of calves)<\/span><\/p>\n

\u00a0Ropes<\/em><\/span><\/p>\n

Utthita Prasarita Padangusthasana (parsva variation). <\/em><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 (Note: Connection to Ardha Chandrasana, get distance from wall <\/em><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ardha Chandrasana (foot to wall, hold upper rope, support on chair seat)<\/em><\/span><\/p>\n

Resum\u00e9: Standings\/Center<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Trikonasana -> Ardha Chandrasana<\/span><\/p>\n

Inversion (hold: no variations\/observe abdomen)<\/span><\/p>\n

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

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Viparita Karani variation if stable<\/span><\/p>\n

Pranayama (facing \u201cbackward\u201d through chair): touch\/resonance\/breath<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 San Mukha Mudra<\/span><\/p>\n

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

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Brahmari 1A (resonance)\/Brahmari with San Mukha Mudra (Brahmari 1B)<\/span><\/p>\n

Savasana<\/span><\/p>\n

Sitting\/Close <\/span><\/p>\n

“Body Breath and Mind in Perfect Oneness<\/span><\/p>\n

I Send My Heart along with this bell”<\/span><\/p>\n

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

\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0 Reflective Asana and Pranayama 5 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 (Standings [Upavistha Sthiti]\/Pranayama) \u201cBody breath and Mind in Perfect Oneness\u201d Concepts: Getting into asana (the basic architecture), versus developing the \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Posture (expansion\/evolution) Abdomen in standings, pranayama San Mukha Mudra\/Introduction to Brahmari Sitting\/Centering … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-53","post","type-post","status-publish","format-aside","hentry","category-uncategorized","post_format-post-format-aside"],"_links":{"self":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/53","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=53"}],"version-history":[{"count":3,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/53\/revisions"}],"predecessor-version":[{"id":55,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/53\/revisions\/55"}],"wp:attachment":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/media?parent=53"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/categories?post=53"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/tags?post=53"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}