Week 1.
10 Poses.
First thoughts.
I noticed the absence of Forward bend (Uttanasana) and downward dog (Adho Mukha Svanasana) and threw them in between a couple poses because it felt natural. These 2 poses are often taught in beginners classes so I wonder why they are not included here.
I also notice it is hard to resist the urge to move on the breath and do some vinyasa or some sun breaths.
I was having trouble balancing on my right leg for Tree Pose (Vrksasana). Had the same issue the last couple days. I think it was because I wore heels the other night (which I rarely do) and that ankle was a little tender as a result.
I struggled to keep my back heel down in Warrior 1 (Virabadrasana 1). To work on that, I was focused on the feet rooting DOWN as my chest and arms raised UP.
The sequence took 20 minutes. Or I should say I spent 20 minutes on the poses while it took me days to finally carve out the time to do them in the first place. It made me wonder if I should have been holding the poses longer. I know that poses are held longer in Iyengar style classes. But I am limited with time today.
Just realized I left out Corpse pose (savasana). I neglected to read that one and I know and preach its importance. oops. Welcome to the joys of cultivating a disciplined home practice.
3 comments:
I also notice it is hard to resist the urge to move on the breath and do some vinyasa or some sun breaths.
Cool Life
5 June 2011
Ariana, time for a very belated update on my progress working through the Light on Yoga course.
Following the course week by week will not work for me until I can get the basic limitations I mentioned in my last post sorted out, namely opening the backbends and hips. These limits are proving to be very stubborn and have caused me to reflect on what is causing them and how to effect a change that will be effective long term. Cause and effect seems to be as follows.
Computer use in the office causes the upper back and shoulders to move forward. This is slowly responding to better posture whilst sitting and more awareness during time spent at the computer.
Walking a total of 5 miles a day to and from work tightens the hip flexors, this does respond to backbends and hip opening postures but needs to be done every day to be effective.
Rowing and heavy weightlifting each week tightens just about everything in the core of the body, especially the abdominals and chest. Stretching backwards over a large gym ball is effective in releasing this tightness but needs to be done for periods of 5 to 10 minutes to be effective.
Currently my basic yoga program is a 3 way split with standing postures in the morning, inverted and seated postures in the evening and pranayama fitted into the day when there is time. The evening postures take place after rowing or lifting, not perfect but there are only so many hours in a day.
Given the above situation there has been progress over the past months. Adho Mukha Vrksasana and Pincha Mayurasana can now be held easily without using the wall for support. These postures have helped strengthen the shoulders and supporting muscles and open the upper chest area thus leading the way to other inverted balances. The confidence to be inverted in the middle of the room for extended periods of time is welcome and encouraging when difficulties in other areas are still being addressed.
Sorry to have neglected you for so long but work has been hectic and time consuming, future posts will be more frequent.
Hope all is well with you.
Until next time.
Light and love.
Arthur.
18 July 2011
Ariana, another month and another update. The past month I have been concentrating on backbends and spinal twists to release tightness in the core area of the body and open the front of the body which gets collapsed in so much of today’s desk and computer lifestyle we indulge in. My routine has stayed the same, just extra time and attention to the areas that most need releasing.
So what has changed in a month. Well Urdhva Dhanurasana is much easier to enter with a full extension of both arms and legs and can be held for longer periods. Parivrtta Parsvakonasana is now stable and comfortable whereas previously it had been a strain to hold for extended periods. Adho Mukha Vrksasana continues to improve and can be held for longer periods. There is some strain showing in the wrists and forearms due to the pressure on muscles and tendons whilst balancing in this posture but this will clear with time.
Overall I am satisfied with what has been achieved this month and plan to continue for the next month with the addition of working on hip openers to provide more extension during seated postures.
Hope all is well with you.
Until next time.
Light and love.
Arthur.
Post no 3 18 July 2011
Post a Comment