Innvocation to Patanjali

I have added a new link underneath the Sutra Link list over to the right there.  It's  audio of the Innvocation to  Patanjali.

Supta VIrasana with the Dogs

DSC00855, originally uploaded by deweesescience.

No Downward Dog

This is the sequence I did for my own practice this past Friday evening. Sometimes, I sit down and take great care and joy in writing out a sequence for practice, even though it may change a little here and there as I am actually doing it. This sequence just happened without any forethought.
After the first round of Paryankasana and Supta Virasana, I was feeling like I could just fall asleep right there on my sticky mat. So, I jumped up and kicked up into Adho Mukha Vrksasana for a time. That made all the difference and the rest of the practice flowed out naturally.

When I first began my practice years ago, Padmasana was very difficult. My thigh muscles were so tight, they would frequently grip up and cause spasms of pain in my lower back. Too many over-zealous Tae Kwan Do kicks lead me to a ripped groin.   Supta Virsaana, Baddha Konasana, Upavistha Konasana, Gomukhasana and Padmasana have been major contributors to the liberation of my legs and back.

Paryankasana- over a brick- low height, then tall height brick
Supta Virasana
Paryankasana- full pose

Adho Mukha Vrksasana
Uttanasana

Ardha Baddha Padma Padottanasana-  I did this pose a few times in stages

1st stage- Tadasana with leg up in Ardha Padma

2nd stage- Tadsana with leg up in Ardha Padma

3rd stage- facing wall, walk hands down to floor

4th stage- away from wall, wrap back arm around, go forward. Full pose.

5th stage- full pose

Padmasana
Baddha Padmasana
Matsyasana- no arching, just flat on back w/legs in Padmasana
Simhasana 2
Gorakasana
Matsyasana- full pose

Sirsasana- Urdhva  Padmasana in Sirsasana

Urdhva Dhanurasana

Salamba Sarvangasana- dropping over several times to Setu Bandha, working on coming up with both legs at the same time.
Nirlamba Sarvangasana 1
Halasana
Karnapidasana
Savasana

Legs

Here is a sequence I taught this past Monday. Be patient. Devote time and attention the different stages of each asana. Recognize that the complete whole is made up of smaller, but still vital pieces.


Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana

Utthita Hasta Padangustasana- several times

   1st time- simply lift knee up toward chest, maintain Tadasana of standing leg
  
   2nd time- again, lift knee up toward chest, try to lift it higher than the first time

   3rd time- hold big toe, do not use a belt yet. Push the big toe into your fingers and at the same timepull back on the toe, suck that ram into the socket and raise your chest.

Padangusthasana- bend forward, grab your big toes and push the big toes down while you suck the inner arms up and pull with the fingers, from this force, move the chest and ribs forward. Then bend your elbows out to the sides and pull your trunk down, keep up the hands and feet actions

Utthita Hasta Padangusthasana-  1st time-hold foot, do the hand and foot actions from Padangusthasana

2nd time- go for a straight leg, use a belt as needed, but still work the hand and foot.

3rd time- both hands on foot, lift arms up toward sky, carry leg with arm. Still push hand and foot into eachother

4th time- lift arms, lift leg, bend elbows out to the side, extend trunk out over leg.

5th time- lift arms, lift leg, bend elbow out to side, extend trunk over leg, keep hips as level as possible.

Uttanasana- feet together, classic pose

Parsvottanasana- full pose, hands in Paschima Namaskarasana

Prasarita Padottanasana 2- hands in Paschima Namaskarasana- if your head does not touch floor, then bring your hands to floor.

Adho Mukha Vrksasana- 1st time- fingers forward

                                         2nd time- turn hands out, fingers point out to sides

                                         3rd time- hands turned back completely, fingers point back toward your feet

                                         4th time- hands turned back completely, fingers point back toward your feet

Sirsasana- straight pose for about 6 minutes before doing Eka Pada Sirasana- 2 times. The 2nd time, reach leg closer to floor.

Supta Tadasana- feet to wall.

Supta Padangusthasana 1-  bottom foot to wall. Recreat all the actions from Utthita Hasta Padangusthasana

Dandasana
Upavistha Konasana- extend arms out, grab big toes, stretch forward
Baddha Konasana
Upavistha Konasana- gain, go forward
Baddha Konasana
Paschimottanasana
Chatushpadasana
Purvottanasana
Salamba Sarvangasana- Halasana, Eka Pada Halasana, Eka Pada Sarvangasana

Setu Bandha Sarvangasana on a brick
Savasana