Intermediate/Advanced Twist and Arm Balance Practice
January 26, 2008 @ 02:44 PM Filed in: Practice
Here's another practiced based on the
Donald Moyer ideas from a few weeks ago.
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 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.
Utthita Parshvakonasana
(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 towards left thigh.
• 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 Trikonasana
(Instructions for right side)
• Lift right pubic bone up off the right thigh.
• Turn left pubic bone down towards left thigh.
• Strengthen the pubic symphysis and stretch the left leg away from it.
• Broaden the 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.
Parivrtta Parshvakonasana (simple variation)
(Instructions for right side)
• Instead of taking the full crossing of the left arm over the right thigh, place the left hand down next to and inside the right foot. Raise the right arm straight up towards the ceiling.
• Lift right pubic bone up off the right thigh.
• Turn left pubic bone down towards left thigh.
• Strengthen the pubic symphysis 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.
Adho Mukha Vrkshasana
• Broaden the rhomboid wall and stretch the inner and outer armpits evenly.
• Lift the pubic bones up towards the thighs and lift the thighs up off the pubic bones.
• Strengthen the rhomboid wall deeper into the body and lift it up off the armpits.
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
• 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.
In each of the following poses, repeat the following actions. (Instructions are 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 3 (or C)
Ardha Matsyendrasana 1
Pashasana
Parshva Bakasana
Parivrtta Parshvakonasana
Eka Pada Koundinyasana 2
Malasana
• Lift the pubic bones up off the thighs.
• If there is an imbalance in the pelvis, divide the pubic bones.
• Broaden the rhomboid wall.
In each of the following poses, repeat the following actions. (instructions are for the right side, where the right leg is bent.)
• Lift the pubic bones up off the thighs.
• If there is an imbalance in the pelvis, divide the pubic bones.
• Broaden the rhomboid wall.
• Strengthen the outer (back) armpits down into the floor, the inner (front) armpits up off the floor
• Turn the collarbones towards the head and broaden the rhomboid wall.
Bakasana
Titthibasana
Eka Pada Koundinyasana 1
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 where the left leg stays vertical)
• 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.
Eka Pada Parshva Sarvangasana
(Instructions for right side, where the navel and chest turn to the right)
• Turn the left pubic bone towards the left thigh.
• Turn the right pubic bone away from the right thigh.
• Broaden the rhomboid wall.
Setu Bandha Sarvangasana (Drop Backs)
• Lift the pubic bones away from the thighs towards the head.
• Stretch from the pubic symphysis into the legs.
• Broaden and strengthen the rhomboid wall, bringing the lower border deeper into the body, away from the top of the sacrum.
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).
• Stretch the legs away from the strength of the pubic symphysis.
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
Intermediate/Advanced Marichyasana Practice
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 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.
Utthita Parshvakonasana
(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 towards left thigh.
• 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 Trikonasana
(Instructions for right side)
• Lift right pubic bone up off the right thigh.
• Turn left pubic bone down towards left thigh.
• Strengthen the pubic symphysis and stretch the left leg away from it.
• Broaden the 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.
Parivrtta Parshvakonasana (simple variation)
(Instructions for right side)
• Instead of taking the full crossing of the left arm over the right thigh, place the left hand down next to and inside the right foot. Raise the right arm straight up towards the ceiling.
• Lift right pubic bone up off the right thigh.
• Turn left pubic bone down towards left thigh.
• Strengthen the pubic symphysis 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.
Adho Mukha Vrkshasana
• Broaden the rhomboid wall and stretch the inner and outer armpits evenly.
• Lift the pubic bones up towards the thighs and lift the thighs up off the pubic bones.
• Strengthen the rhomboid wall deeper into the body and lift it up off the armpits.
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
• 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.
In each of the following poses, repeat the following actions. (Instructions are 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 3 (or C)
Ardha Matsyendrasana 1
Pashasana
Parshva Bakasana
Parivrtta Parshvakonasana
Eka Pada Koundinyasana 2
Malasana
• Lift the pubic bones up off the thighs.
• If there is an imbalance in the pelvis, divide the pubic bones.
• Broaden the rhomboid wall.
In each of the following poses, repeat the following actions. (instructions are for the right side, where the right leg is bent.)
• Lift the pubic bones up off the thighs.
• If there is an imbalance in the pelvis, divide the pubic bones.
• Broaden the rhomboid wall.
• Strengthen the outer (back) armpits down into the floor, the inner (front) armpits up off the floor
• Turn the collarbones towards the head and broaden the rhomboid wall.
Bakasana
Titthibasana
Eka Pada Koundinyasana 1
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 where the left leg stays vertical)
• 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.
Eka Pada Parshva Sarvangasana
(Instructions for right side, where the navel and chest turn to the right)
• Turn the left pubic bone towards the left thigh.
• Turn the right pubic bone away from the right thigh.
• Broaden the rhomboid wall.
Setu Bandha Sarvangasana (Drop Backs)
• Lift the pubic bones away from the thighs towards the head.
• Stretch from the pubic symphysis into the legs.
• Broaden and strengthen the rhomboid wall, bringing the lower border deeper into the body, away from the top of the sacrum.
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).
• Stretch the legs away from the strength of the pubic symphysis.
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
Intermediate/Advanced Marichyasana Practice