Posts Tagged ‘Marichyasana 1’

Notes from Pune: Yogadandasana. February 2019

July 30, 2019

Yogadandasana. Drawings made from a class taught by Rajlaxmi at RIMYI, Pune.

Adho Mukha Sukhasana. Some students reached forward to the grill.

Sit in Upavista Konasana: extend your ankles toward your heels. Sit on a narrow fold blanket. Fold your legs into Baddha Konasana. Place a narrow brick between the feet.

If necessary, go to the wall and hold the ropes. Turn the brick, first onto its flat side, and then turn it to horizontal. Descend the knees.

Place your feet on top of the brick. Now place a folded mat under the brick.

Now sit on the brick. Remaining on the brick, extend your right leg out to the side. Press the Baddha Konasana knee down and turn that heel up.

Change legs. (If the brick is hard, sit on a vertical bolster). Extend both legs out and return to Upavistha Konasana.

Bend your left leg to Marichyasana position. Turn left toes back. Press arm against bent leg. Change sides. Now move back to Baddha Konasana. Now bend your left leg to Baddha Konasana, right leg to Upavista Konasana. Lift your pelvis, raise your heel and push it forward so you sit on the inner side of the big toe.

Change sides. The students are now on a four-fold sticky mat or vertical bolster or a block. Wedge a brick between heel and pubic bone.

You can come into the pose by sliding down the ropes. To bring your weight to the inner edges of the folded leg big toe, roll forward…

…and now roll forward on both legs. Rajlaxmi came right to the edge of the platform to roll forward even more. 

Place the feet on a flat block. Then turn the block onto its tall end. Press the knees down.

Paschimottanasana: if you are stiff separate your legs.

“Yogadandasana means the staff of a Yogin. In this pose, the yogi sits using one leg as a crutch under the armpit, hence the name” BKS Iyengar: Light On Yoga. Bend your right leg back into Virasana. Push your left foot back (see more complete instructions in Light on Yoga).

The pillar was used to support the lifted leg, while the students turned toward the Virasana leg.

The knee of the Baddha Konasana leg has to turn.

Change sides. Forward bends: Janu Sirsasana; Ardha Baddha Paschimottanasana;

Triang Mukha Aika Pada Paschimottanasana; Marichyasana 1.

Paschimottanasana; Malasana; Uttanasana; Adho Mukha Svanasana; Parsvottanasana; Setu Banda Sarvangasana with a Brick and Tadasana legs. Some students used bolsters for Setu Banda. Move the shoulder blades deeper inside the back. Push the shins toward the shoulders, but at the same time, walk out with your legs.

Savasana.

© 2019 Bobby Clennell

Monterrey, Mexico

February 3, 2016

Workshop at Centro de Yoga Luz.

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Adho Mukha Virasana. Place the lower forearms on blocks to provide space for the breast tissue to ” breathe” and shoulder joints to open.

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Sirsasana. Time to get off the wall!

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Dwi Pada Viparita Dandasana over Crossed Bolsters. This student experienced low back pain which was threatening to interfere with her staying power. A horizontal bolster was placed under her feet. Instant relief!

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Do Bharadvajasana at the wall for great leverage. Now you can lift and turn more.

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…and the same for Marichyasana 1.

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My long and flexible spine says I need a higher support in this pose. Now my diaphragm can open, which means my lungs are working more efficiently.

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Place the hips at the wall – the sit bones should be dropped back off the edge of the support – and make sure the top of your shoulders are rolled under – opening the chest.

Monterrey

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On my last night in Monterrey, on La Guadalupana Day (Our Lady of Guadalupe Day), we took the Santa Lucia boat tour on the recently built canal.

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While I ate my tostadas, my hosts munched on deep fried chilies. One of my hosts in Merida lined up his raw chilies along side of his dinner plate.

© 2016 Bobby Clennell.