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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)

Bridge (Sethubandasana)

Core cultivation: Pigeon abs to Single Leg Raises

Waterfall abs (hands protecting lower back, lumbar area of spine)

WAVE 2

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)

Malasana

Standing Forward Fold

WAVE 3

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)

Downward Dog

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

WAVE 6

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)

Cobbler

Crow

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

Savasana

2/16/2011 Tags: class plan, vinyasa yoga, vinyasa flow, hip hop yoga, hips, partner yoga Direct Link

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.

ABOUT LIZ:
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.

TIME: 2:00-4:00pm
COST: $25/person

Pre-registration is required by email help@totalbodyyoga.com or call 847-266-9642

First Class Free

SILVIA CLASS PLAN FEB 16, 2011 HIPS OPEN AND CLOSING

SEPT 18, 2-4PM PARTNER YOGA WITH LIZ LEFFERT

PLAN YOUR YOGA AUGUST THRU DECEMBER 2010

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