Intermediate/Advanced Marichyasana Practice
January 24, 2008 @ 04:59 PM Filed in: Practice
I've been working on the ideas from the
classes with Donald Moyer I took a few weeks ago.
Here's a practice focussing on some of the poses in
the Marichyasana sequence.
Utthita Hasta Padangusthasana 2 (foot on ledge)
(Instructions for right side)
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down.
• Line up left femur head into socket, move right femur head away from left.
Utthita Hasta Padangusthasana 1 (foot on ledge)
(Instructions for right side)
• Raise arms over head.
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down.
• Exhale and fold forward.
• Line up left femur head into socket, move right femur head away from left.
Parivrtta Hasta Padangusthasana (foot on ledge)
(Instructions for right side)
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down.
• Line up left femur head into socket, move right femur head away from left.
• Broaden and expand rhomboid wall.
Adho Mukha Shvanasana
• If there is an imbalance, divide the pubic bones to create balance.
• Lift pubic bones off thighs.
• Stretch evenly from the inner and outer armpits.
Tadasana
• Lift pubic bones off thighs.
Utthita Trikonasana
(Instructions for right side)
• Line left pubic bone up with right ankle bone.
• Lift right pubic bone off thigh and turn it out to allow femur to turn in socket.
• Turn left pubic bone down and in towards left thigh.
Padangusthasana/Uttanasana
• Coming into pose, lift the pubic bone vertically up off the thighs so as not to sink back.
• If there is an imbalance in the pelvis, divide the pubic bones.
• In Uttanasana, turn the collarbones away from the head and broaden the rhomboid wall.
Ardha Chandrasana
(Instructions for right side)
• Set the hip socket directly over the femur head and lift it.
• Lift right pubic bone off thigh and turn it out to allow femur to turn in socket.
• Turn left pubic bone down and in towards left thigh.
• Move the pubic symphysis forward, strengthen it and stretch the left leg away from it.
• Broaden the rhomboid wall.
Uttanasana
• Coming into pose, lift the pubic bone vertically up off the thighs so as not to sink back.
• If there is an imbalance in the pelvis, divide the pubic bones.
• Turn the collarbones away from the head and broaden the rhomboid wall.
Parivrtta Ardha Chandrasana
(Instructions for right side)
• Set the hip socket directly over the femur head and lift it.
• Lift right pubic bone off thigh and turn it out to allow femur to turn in socket.
• Turn left pubic bone down and in towards left thigh.
• Move the pubic symphysis forward, strengthen it and stretch the left leg away from it.
• Broaden the rhomboid wall.
Bharadwajasana 2
(Instructions for right side)
• Lift the left pubic bone up off the top of the left thigh (which is in Virasana) and let the hip crease settle down.
• Turn the right pubic bone down towards the right thigh (which is in Padmasana).
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Shirshasana 1
• Lift the pubic bones into the thighs and the thighs up off the pubic bones.
• Broaden the rhomboid wall.
• Stretch from the outer elbow towards the outer armpit to the ceiling.
• Stretch from the inner armpit down into the inner elbow.
• Move the sternal notch towards the front body.
Adho Mukha Shvanasana
• Move the pubic symphysis into the front plane of the body.
• Balance the lift of the pubic bones up off the inner thighs.
• Broaden the rhomboid wall and balance the stretch of the inner and outer armpits.
Baddha Konasana
• Draw the pubic bones up off the tops of the thighs, unless there is an imbalance, in which case, turn the higher pubic bone down and the lower pubic bone up.
• Broaden the rhomboid wall.
• In the upright phase, roll the collarbones towards the head. In the forward bend phase, deepen the notch between the collarbones into the body and roll the collarbones away from from the head.
Marichyasana 1 (or A)
(Instructions for the right side, where the left leg is bent)
• Turn the left pubic bone towards the mid-line of the body away from the thigh and the right pubic bone up off the right thigh.
• Broaden and strengthen the rhomboid wall.
• Deepen the sternal notch into the body.
• Roll the left collarbone down the length of the body and the right collarbone up.
Marichyasana 5 (or E)
(Instructions for the right side, where the left leg is bent)
• Turn the left pubic bone towards the mid-line of the body away from the thigh and the right pubic bone up off the right thigh.
• Broaden and strengthen the rhomboid wall.
• Deepen the sternal notch into the body.
• Roll the left collarbone down the length of the body and the right collarbone up.
Marichyasana 2 (or B)
(Instructions for the right side, where the left leg is bent)
• Turn the left pubic bone towards the mid-line of the body away from the thigh and the right pubic bone up off the right thigh.
• Broaden and strengthen the rhomboid wall.
• Deepen the sternal notch into the body.
• Roll the left collarbone down the length of the body and the right collarbone up.
Marichyasana 3 (or C)
(Instructions for the right side, where the right leg is bent)
• Turn the right pubic bone towards the mid-line of the body away from the thigh and the left pubic bone up off the left thigh.
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Marichyasana 6 (or F)
(Instructions for the right side, where the right leg is bent)
• Turn the right pubic bone towards the mid-line of the body away from the thigh and the left pubic bone up off the left thigh.
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Marichyasana 4 (or D)
(Instructions for the right side, where the right leg is bent)
• Turn the right pubic bone towards the mid-line of the body away from the thigh and the left pubic bone up off the left thigh.
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Adho Mukha Shvanasana
• If there is an imbalance, divide the pubic bones to create balance.
• Lift pubic bones off thighs.
• Stretch evenly from the inner and outer armpits.
Halasana
• Lengthen the outer triceps towards the elbow and lift the inner triceps towards the ceiling.
• Turn the shoulder socket around the head of the upper arm.
• Deepen the sternal notch further into the body and turn the collarbones towards the head.
Sarvangasana
• Lift the thighs up off the pubic bones and the pubic bones up towards the thighs.
• Strengthen the pubic symphysis and stretch the legs up from them.
Eka Pada Sarvangasana
(Instructions for right side)
• Turn the left pubic bone up towards the left thigh.
• Turn the right pubic bone down away from the right thigh.
• Place the right foot on the floor to give you more of a push up through both legs.
Parshvaikapada Sarvangasana
(Instructions for right side)
• Turn the left pubic bone up towards the left thigh.
• Turn the right pubic bone down away from the right thigh.
• Place the right foot on the floor to give you more of a push up through both legs.
Halasana
• Turn the pubic bones either towards the thighs (if the thighs do not turn in enough) or away from the thighs (if the thighs turn in too much).
Pashchimottanasana
• Lift the pubic bones off the thighs, balancing the lift if there is an imbalance.
• Turn the pubic bones up if the thighs turn in too much, turn them down if they need to turn in more to facilitate the pose.
• Strengthen the pubic symphysis and stretch the legs forward.
• Broaden the rhomboid wall.
• Deepen the sternal notch into the body and turn the collarbones away from the head.
Shavasana
Related Posts:
Intermediate/Advanced Class with Donald Moyer 1/4/08
Utthita Hasta Padangusthasana 2 (foot on ledge)
(Instructions for right side)
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down.
• Line up left femur head into socket, move right femur head away from left.
Utthita Hasta Padangusthasana 1 (foot on ledge)
(Instructions for right side)
• Raise arms over head.
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down.
• Exhale and fold forward.
• Line up left femur head into socket, move right femur head away from left.
Parivrtta Hasta Padangusthasana (foot on ledge)
(Instructions for right side)
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down.
• Line up left femur head into socket, move right femur head away from left.
• Broaden and expand rhomboid wall.
Adho Mukha Shvanasana
• If there is an imbalance, divide the pubic bones to create balance.
• Lift pubic bones off thighs.
• Stretch evenly from the inner and outer armpits.
Tadasana
• Lift pubic bones off thighs.
Utthita Trikonasana
(Instructions for right side)
• Line left pubic bone up with right ankle bone.
• Lift right pubic bone off thigh and turn it out to allow femur to turn in socket.
• Turn left pubic bone down and in towards left thigh.
Padangusthasana/Uttanasana
• Coming into pose, lift the pubic bone vertically up off the thighs so as not to sink back.
• If there is an imbalance in the pelvis, divide the pubic bones.
• In Uttanasana, turn the collarbones away from the head and broaden the rhomboid wall.
Ardha Chandrasana
(Instructions for right side)
• Set the hip socket directly over the femur head and lift it.
• Lift right pubic bone off thigh and turn it out to allow femur to turn in socket.
• Turn left pubic bone down and in towards left thigh.
• Move the pubic symphysis forward, strengthen it and stretch the left leg away from it.
• Broaden the rhomboid wall.
Uttanasana
• Coming into pose, lift the pubic bone vertically up off the thighs so as not to sink back.
• If there is an imbalance in the pelvis, divide the pubic bones.
• Turn the collarbones away from the head and broaden the rhomboid wall.
Parivrtta Ardha Chandrasana
(Instructions for right side)
• Set the hip socket directly over the femur head and lift it.
• Lift right pubic bone off thigh and turn it out to allow femur to turn in socket.
• Turn left pubic bone down and in towards left thigh.
• Move the pubic symphysis forward, strengthen it and stretch the left leg away from it.
• Broaden the rhomboid wall.
Bharadwajasana 2
(Instructions for right side)
• Lift the left pubic bone up off the top of the left thigh (which is in Virasana) and let the hip crease settle down.
• Turn the right pubic bone down towards the right thigh (which is in Padmasana).
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Shirshasana 1
• Lift the pubic bones into the thighs and the thighs up off the pubic bones.
• Broaden the rhomboid wall.
• Stretch from the outer elbow towards the outer armpit to the ceiling.
• Stretch from the inner armpit down into the inner elbow.
• Move the sternal notch towards the front body.
Adho Mukha Shvanasana
• Move the pubic symphysis into the front plane of the body.
• Balance the lift of the pubic bones up off the inner thighs.
• Broaden the rhomboid wall and balance the stretch of the inner and outer armpits.
Baddha Konasana
• Draw the pubic bones up off the tops of the thighs, unless there is an imbalance, in which case, turn the higher pubic bone down and the lower pubic bone up.
• Broaden the rhomboid wall.
• In the upright phase, roll the collarbones towards the head. In the forward bend phase, deepen the notch between the collarbones into the body and roll the collarbones away from from the head.
Marichyasana 1 (or A)
(Instructions for the right side, where the left leg is bent)
• Turn the left pubic bone towards the mid-line of the body away from the thigh and the right pubic bone up off the right thigh.
• Broaden and strengthen the rhomboid wall.
• Deepen the sternal notch into the body.
• Roll the left collarbone down the length of the body and the right collarbone up.
Marichyasana 5 (or E)
(Instructions for the right side, where the left leg is bent)
• Turn the left pubic bone towards the mid-line of the body away from the thigh and the right pubic bone up off the right thigh.
• Broaden and strengthen the rhomboid wall.
• Deepen the sternal notch into the body.
• Roll the left collarbone down the length of the body and the right collarbone up.
Marichyasana 2 (or B)
(Instructions for the right side, where the left leg is bent)
• Turn the left pubic bone towards the mid-line of the body away from the thigh and the right pubic bone up off the right thigh.
• Broaden and strengthen the rhomboid wall.
• Deepen the sternal notch into the body.
• Roll the left collarbone down the length of the body and the right collarbone up.
Marichyasana 3 (or C)
(Instructions for the right side, where the right leg is bent)
• Turn the right pubic bone towards the mid-line of the body away from the thigh and the left pubic bone up off the left thigh.
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Marichyasana 6 (or F)
(Instructions for the right side, where the right leg is bent)
• Turn the right pubic bone towards the mid-line of the body away from the thigh and the left pubic bone up off the left thigh.
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Marichyasana 4 (or D)
(Instructions for the right side, where the right leg is bent)
• Turn the right pubic bone towards the mid-line of the body away from the thigh and the left pubic bone up off the left thigh.
• Broaden the rhomboid wall and turn from the sternum.
• Turn the left collarbone down and the right collarbone up.
Adho Mukha Shvanasana
• If there is an imbalance, divide the pubic bones to create balance.
• Lift pubic bones off thighs.
• Stretch evenly from the inner and outer armpits.
Halasana
• Lengthen the outer triceps towards the elbow and lift the inner triceps towards the ceiling.
• Turn the shoulder socket around the head of the upper arm.
• Deepen the sternal notch further into the body and turn the collarbones towards the head.
Sarvangasana
• Lift the thighs up off the pubic bones and the pubic bones up towards the thighs.
• Strengthen the pubic symphysis and stretch the legs up from them.
Eka Pada Sarvangasana
(Instructions for right side)
• Turn the left pubic bone up towards the left thigh.
• Turn the right pubic bone down away from the right thigh.
• Place the right foot on the floor to give you more of a push up through both legs.
Parshvaikapada Sarvangasana
(Instructions for right side)
• Turn the left pubic bone up towards the left thigh.
• Turn the right pubic bone down away from the right thigh.
• Place the right foot on the floor to give you more of a push up through both legs.
Halasana
• Turn the pubic bones either towards the thighs (if the thighs do not turn in enough) or away from the thighs (if the thighs turn in too much).
Pashchimottanasana
• Lift the pubic bones off the thighs, balancing the lift if there is an imbalance.
• Turn the pubic bones up if the thighs turn in too much, turn them down if they need to turn in more to facilitate the pose.
• Strengthen the pubic symphysis and stretch the legs forward.
• Broaden the rhomboid wall.
• Deepen the sternal notch into the body and turn the collarbones away from the head.
Shavasana
Related Posts:
Intermediate/Advanced Class with Donald Moyer 1/4/08