Just for the pleasure…
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'Asana is that perfect moment when the body is utterly still, effortless; sensation and breathing suspend themselves so that time comes to a halt. Then: happiness in a moment of infinity.' Patanjali, Yoga Sutras II, 47 CLIFTON HAMPDEN Tune in with your own body, enjoy a special time with your baby.
Please contact Laurence on
01865 407 661 or 075 546 35 112
CLIFTON HAMPDEN Ten classes card: £80 (to be used within eleven weeks. If used within 10 weeks, eleventh class is FREE) Group and One to One sessions also available. £25/ one to one. £36 / one to two. Milage not included.
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After Astanga, I went back to Iyengar. I wanted my neck and upper back sorted. Within four hours I got the job done. And felt so much happier. The secret? ”Bring your intelligence into the posture”, Johanna has been teaching at the Institute for over a decade. She’s been many times to Pune, in India to practice with the Iyengar family. We started with three basic postures with the head supported. “To release all anxiety!” Ado muka virasana, uttanasnasa and ado muka svanasana . Then we went into Trikonasana (the triangle). From there, we lay on the floor to work on
Then back into Trikonasasna, aware of the space created in both sides of the groin. Prasarita padottanasana : watch to keep inner feet parallel to each other, with pressure on the outer feet. Ado Mukha Vrksasana (handstand) against the wall twice Sirsasana (headstand)
Here Johanna reminded us to only use the props we really need. “In India, stealing doesn’t only mean taking something which is not yours, but also using something which is not necessary”. Good quote. She also talked about compassion (helping others into the postures) and responsibility for oneself (don’t let everything collapse when someone is helping you). Standing back bend, hands behind the back drawing the upper back thighs out. Lift the quadriceps, don’t bring the pubic bone forward, but tuck your tailbone down and lift you chest; arch your back and only bend your knees when you start going down into Counter postures: Ado mukha virasana and Bharadvajasana with a chair Salamba Relaxation prone (upper body lying on a bolster). No, really. You can relax now. Turn on your back: Savasana Back from London. Gabriella Giudilaro ran a four hour workshop on Oct 5th at Iyengar Institute Maida Vale. She closely followed Iyengar’s teaching: we must ”educate”our muscles, she said. Gabriella reviewed several backbend poses after warming up
Ado mukha svanasana (downward facing dog – work on opening upper arm opening).
Gomukhasana Keep your elbow leveled with the shoulder (the right elbow on the photo should be facing ahead and the right hand should stay behind the right shoulder blade). Working that way, you’ll FEEL the difference.
Ado mukha vrkshasana. Handstand. Preparation: two hands on the floor not far from the wall. Legs straight. Stabilize the pose before your lift one leg and go into the posture.
Elbow balance. Preparation near the wall: practice first with your hands (palms facing the ceiling) holding a block slightly off the floor. Push on your forearms . Legs straight. Walk toward your elbow. Lift a leg and then the other one. Push your ribs down and back, make sure your shoulders are away from your ears. Push into your flexed heels, push your buttocks up. And breathe.
Salamba Sirsasana. Head stand. Preparation. Fold your mat in four. Cross your fingers, making sure your wrists are relaxed not pressing towards each other. Bring the crown of your head on the mat , tucking your chin slightly in, within the nest of your hands. Stretch your legs and then either bend your knees or lift one leg after the other to come into the pose. Lift your shoulders. If your upper back is stiff, use a pile of three blocks to help pushing your shoulder blades in towards your chest. If your arms are long you can use a folded blanket under your head. Roll your thighs in and flex your feet . Push your buttocks up.
Upward facing dog. Try to work it by tucking your tailbone without squeezing your buttocks towards each other. Use your hamstrings and back muscles to lift yourself up. Pull your hips and your abdomen upand forward.
Upward bow. Preparation. Lie on your back, head not far from wall. You can put your hands and your head against the wall (or even put a folded blanket under your hands). Then bend your knees. Feet on the floor wide apart, thighs in. Hands at shoulders level. Lift your pelvis off the floor and push on your hands. First come onto your head. Keep your elbows slightly apart. Walk three times with your hands towards your feet, keeping your pelvis lifted and without squeezing your buttocks. Then push on your arms and bring your elbows towards each other. You don’t need to have your legs straight. Try to bring your chest towards the wall
The weight is on the forearms the head and the feet.. Make sure your your ribs are pushed down towards your hips and you lift your pelvis up without squeezing your buttocks towards each other. Work with your back muscles and tuck your tailbone right under. Dvi pada After backbends Gabriella came back into Last but not least
Marycyasana 1 Twist. Make sure to keep both shoulders open Gabriella gave five minutes relaxation Savasana (the corpse pose) which (I thought) was MUCH too short…. |
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Copyright © 2012 Laurence Nagy Yoga - All Rights Reserved |
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said Johanna Heckmann-Mohan (pictured above), from The 
with variations.
urdhva mukha svanasana (upward facing dog), hands supported on two bricks. Visualising the posture once with the feet pointed, once with the toes tucked under (and not just visualising). Holding the abdomen in, pushing on your arms, lifting up. Tailbone tucking down, inner thighs back and up.
Ustrasana, (the camel) same thing, high on your legs, knees hip width apart and tailbone well tucked under.
urdhva dhanurasana (the bridge ).
Sarvangasana, shoulderstand in a chair with two bolsters (the second bolster should be placed on the chair to support the lower back. From there lift your pelvis and bring the toes against the wall behind you)
Ado mukha virasana (the swan – to “release the brain and the abdomen”)
Pinca Mayurasana -
Salamba sirsasana in the ropes
Urdhva Mukha Svanasana
Ustrasana (-The camel). Knees hip width apart. Tailbone down, thighs in. Hands on your hips. Lift your chest, bend you head slightly back, but keep your neck long, don’t let you head fall back. Then slowly arch your back and reach your heels with your hands.
Urdhva Danurasana
Dvi pada Viparita Dandasana without a chair
viparita dandasana with a chair.
