CLUBASANA

Dark and rainy was the night. Here’s what I did, and some meandering comments

Click for sequence

Virasana; gomukasana arms, supta, then chest block

AMS; 4 minutes, observing my trapezius muscles moving down my back, and my shoulder blades moving up,* pressing through the index and thumb mound to rotate the arms & mirroring this action in my legs (big toe mound, rotating the inner thighs out)

*muscles move first, like water, then bones-I think this helps “pin” the dorsal spine in- but I am still working

Uttanasana

Trikonasana (x2), back foot into the block against the wall, small block under front leg calf- helps to open the hips, again observing what happens with I press through the big toe mount of my front leg, and what happens when rotate I extend down through the center arch of my foot (I found that it makes a sort of stabilizing dome? Hmmm)

Parsvakonasana (x2) block against the wall, same observations

Parivrrta Trikonasana (x2) with block against the wall; same back leg observation- extending through the inner center arch of my foot to bring the hip of the back leg forward to “levelize” my hips

Parivrtta Parsvakonasana (x2)- holding on for dear life. Ha. Trying to find the same observation and its relation to the twist… really, just trying not to throw my knee out of whack, or fall down

Sirsasana (12ish minutes with variations) eka pada*, parsvaikapada*, parivrrtaikapada

* lately, when I do these variations, I have begun to observe them in the same way as one would do them in the supta pandagusthasana series… ok, maybe I’m slow, but I thought I would share

Paschimottonasana, long hold, until my mind gets quiet and I can find relaxation

Upavistha konasana

Parivrrta konasana

Baddha Konasana, once with block in between feet (opens hips), and once without

Janu Sirs

Parivrrta Janu Sirs (why is one side always easier?!)

Sarvangasana (10ish minutes with variations); eka pada, parsvaikapada, parsva (one of my fav variations), dwi pada setu bandha, setu bandha & try to come up with both legs (failing miserably) - whats a practice without a backbend?

Halasana

Karnapidasana

Supta Konasana

Savasana

Sanskrit vocab du jour: Setu Bandha, Setu means bridge, bandha means an asana when certain organs or parts of the body are contracted and controlled