SILVIA CLASS PLAN FEB 16, 2011 HIPS OPEN AND CLOSING
CLASS PLAN FEBRUARY 16, 2011
WAVE 1 - Purpose: Safely warm-up spine and strengthen core to protect low back); Learning Points: Understand how your pelvis and ribcage can be used as levers to affect your vertebral column
Begin on back - Savasana (3 part breath dirga pranayama hand on belly, hand on heart)
Inhale arms wide like a T and alternate apanasana (1 knee to chest at a time), Exhale return leg to start
Twist Right, center, Twist Left (Jathara parivatanasana)
Core cultivation: Pigeon abs to Single Leg Raises
Waterfall abs (hands protecting lower back, lumbar area of spine)
Roll up to Dandasana (optional Pascimotanasana)
Parsva Janu Sirsasana twist (then lift hips option to next pose_
Vasistasana variation kneeling
Janu sirsana forward fold
Cobbler (twist both sides); Side 2 Parsva Janu Sirsasana begins
Upward Facing plank with knees bent (Modified version) --- pull backs to hover, activate core optional (warm up shoulder girdle complimentary muscle groups to prepare for plank, dog, chatarunga)
Standing Forward Fold
Sun Salutation A (traditional)
*Include Half Moon A
WAVE 4 (These waves will go easy on shoulders and weight bearing on hands to focus on hips)
I leg dog lift right leg, open hip (Teaching external rotation)
Step left foot forward High Lunge to Leaning Lunge to Half Moon B (right hip open in external rotation)
Standing splits (internal rotation of hip) to baby eagle 3 x's, hold last one strong adduction
Step lifted right leg back to high lunge prep
1 leg dog lift left leg, open hip (teaching external rotation) this begins Side 2
WAVE 5 Easy Mandala Salutation
Begin wave 4 series, add on. 1 leg dog external rotation to downward dog, Step other foot forward High Lunge, Leaning Lunge and OPTIONAL Tumbling Tree
High Lunge to Half Moon B, Standing Splits, Baby Eagle
Step back to high lunge prep into Revolved Lunge to Transverse Lunge
Face back of mat (OPTIONAL basic vinyasa)
Begin same leg twice to go in circle
Add OPTIONAL half crow from transverse lunge, prasarita paddotanasana, finish Mandala
Begin Side 2
Pigeon Right leg: first gentle twisting kriya then forward fold
I leg downward dog right hip external rotation (OPTIONAL flipped dog)
Left foot forward: High Lunge, Leaning Lunge, Crane, 1 leg standing pigeon with right leg in same shape as we just did on the floor
OPTIONAL Eka Pada Galavasana (flying pigeon arm balance) - break down into small steps
Forward Fold to Malasana (Squat pose)
Begin Side 2 (After side 2 move into partner series)
KEY LEARNING POINTS: OPENING AND CLOSING YOUR HIP JOINT
Two very basic movements for the hip joint include stabilizing the connection between the thigh bone and pelvis and creating space within that connection.
You can also think of these movements as compressing the joint and decompressing it. (I would like to use the word "extend" in place of decompress, but in anatomy terminology, "Extending the hip joint" usually means moving the thigh bone back relative to the pelvis.) Another pair of terms that you can use are "Closing" the hip and "Opening" it.
Both of these actions involve activating muscle tissue. In one case you use muscles to pull your thigh bone away from your pelvis. In the other case you pull the thigh bones in towards the hip socket. A third action, or non-action, is relaxing the hip joint completely.
WAVE 7 PARTNER PRACTICE TO HELP WITH KEY LEARNING POINTS
A. Cobbler person 1 - Pascimotanasana Person 2: hold wrists and apply muscle energy to work with one another in moving forward or back in these poses (Here we have one open hip position, one closed hip)
*Switch and the other person does the complimentary pose they did not already do*
B. Upavista Konasana (Seated wide angle pose). Each person sits with wide legs facing one another. Person 1 feet inside the other persons ankles and hold wrists and move forward or back. The compressing or decompressing is as a result of squeezing legs closed if feet are on the outside or conversely pressing feet out if they are inside partner's ankles.
C. Cobbler person 1 holds onto the ankles of standing person 2 while that person helps lengthen their spine and ground the sit bones. Secondly the standing partner walks around behind them (after they release their ankles) and helps apply gentle weight to the hip creases to ground the head of the femur bone. Once done we let person 1 just stay there until they want to come up. Then switch.
CLOSING WAVE 8
Cooling postures: Supine cobbler; Plow to OPTIONAL Shoulderstand
SEPT 18, 2-4PM PARTNER YOGA WITH LIZ LEFFERT
In this workshop you and your partner will support each through a simple sequence of postures focused on breathing and gentle stretching while cultivating a deeper connection with your loved one through the give and take of partner yoga. We will also spend time learning some basic techniques from the Ancient Art of Traditional Thai Massage, including palm pressure, rhythmic rocking, and passive stretching, to relax and restore balance to the body.
This light-hearted practice will help us to be present and focus on each other. We will listen quietly, tuning into our partner as we give the compassion and healing energy that we ourselves would like to receive.
Help to strengthen your connection while having fun together at the same time. There is absolutely no experience necessary.
Liz Leffert has been an avid student of yoga since 2003. Her interest in natural therapies led her to a career as Registered Yoga Instructor and Massage therapist. She has studied various western massage modalities and has in addition, over 220 hours of study at the Thai Bodywork School in Evanston with Chuck Duff. Liz recently realized a longtime dream of going to Thailand, where she spent two months, including one month of study with various Thai Massage teachers in the Northern Province of Chiang Mai.
Pre-registration is required by email firstname.lastname@example.org or call 847-266-9642
PLAN YOUR YOGA AUGUST THRU DECEMBER 2010
SAVE THESE DATES FOR UPCOMING FUN AT TBY!
Call 847 266 9642 or email@example.com to register
7/28/2010 (Wednesday)-5:30 PM-Third Eye Threads Trunk Show
7/31/2010 (Saturday)-11:00 AM-Reiki I - Learn to Heal Yourself
8/9/2010 (Monday)-Morning-Kids Yoga Camp with Mary Scudella
8/13/2010 (Friday)-7:15 PM-Hula Hoop Dance, Yoga, Fun!
8/14/2010 (Saturday)-11:00 AM-Reiki I - Learn to Heal Yourself
9/4/2010 (Saturday)-12:30 PM-Mommy and Baby Yoga with Rachel Dewan
9/11/2010 (Saturday)-2:00 PM-Yoga For Runners with Rachel Dewan
9/12/2010 (Sunday)-2:00 PM-TBY Intro Workshop with Mara Campbell
9/17/2010 (Friday)-6:30 PM-Eat, Pray, Love Workshop with Sandra Coyner
9/18/2010 (Saturday)-2:00 PM-Partner Yoga Workshop with Liz Leffert
9/25/2010 (Saturday)-2:00 PM-Anusara Yoga 101 with Mara Campbell
10/2/2010 (Saturday)-4:30 PM-David Romanelli Yoga, Miracles and WINE
10/2/2010 (Saturday)-12:30 PM-Mommy and Baby Yoga with Rachel Dewan
10/2/2010 (Saturday)-1:00 PM-Teaching Yoga to Kids with Mary Scudella
10/3/2010 (Sunday)-12:15 PM-David Romanelli Chocolate Covered Happiness
10/17/2010 (Sunday)-2:00 PM-Family Yoga with Mary Scudella
10/24/2010 (Sunday)-7:00 AM-TUSCANY YOGA & CULTURAL RETREAT
10/24/2010 (Sunday)-2:00 PM-Yoga for Skiers and Snowboarders with Kendra Charts
11/4/2010 (Thursday)-12:00 PM-Moab Yoga, Hiking and Mountain Biking Retreat
11/6/2010 (Saturday)-12:30 PM-Mommy and Baby Yoga with Rachel Dewan
11/13/2010 (Saturday)-12:00 PM-Prenatal Yoga Teacher Training with Rachel Dewan
11/14/2010 (Sunday)-12:00 PM-Prenatal Yoga Teacher Training with Rachel Dewan
12/4/2010 (Saturday)-2:00 PM-Pranayama (Breathing) and Meditation Workshop
12/9/2010 (Thursday)-9:00 AM-Colorado Skiing, Snowboarding, Yoga Retreat
SEE DETAILS AT WWW.TOTALBODYYOGA.COM/SPECIAL-EVENTS.ASP