Posts Tagged ‘Upavista Konasana’

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

Retreat in Kamakura-City, Japan: December 6 – 9, 2018

June 15, 2019

Yoga retreat at Amrita Ofuna

To remove rigidity, we need fluid in the joints. The element of water is accessed through movement, which is associated with the element of air.

Fast jumping pranisizes the legs with the element of water. Your legs will not become strong. You will however, sharpen…

…the intelligence, especially if in a class the jumping sequence is not repeated…

…the same each time by the teacher.

When standing poses are practiced from Tadasana, the legs become pranisized with the element of earth and the legs become very strong.

I was much taken by this certified Iyengar Yoga teacher who attended my workshop.

She is over 8o years old.

Here she is in a very light looking Parivritta Sirsasana.

Her name: Naoko Itoh.

The enormous bronze Buddha is located on the grounds of the Kotoku-in temple in Kamakura City. The monument dates all the way back to 1252 and was originally gold-plated. The statue has stood in the open air since the temple building was destroyed in the tsunami of September 20, 1492, and only traces of gold-leaf remain around the ears.

© 2019 Bobby Clennell

Australia: Petersham, October 19 – 21 & Bondi Junction, October 27 – 28, 2018

February 16, 2019

Workshop at Yoga To Go Studio

In this women’s workshop, we practiced wide leg poses, especially helpful in getting prolonged and excessive bleeding under control (a situation that more often occurs during menopause). Here is “L shaped” Upavista Konasana.

Lifting the inner ankle – Guruji had once done this with Julia to correct her severly dropped arches.

This supported variation of Prasarita Padottanasana helps reduce abdominal scar tissue cause by endometriosis.

Another wide leg pose. This teacher is pressing on my sacrum which is decompressing my sacral area and alieviating low back pain.

Aligning knees: Julia demonstrates how to do it with metal rods and two belts for each knee. I show how to use a wooden (important!) block and belts. The knee aligns itself to the firmness of the block.

Knees respond well to Sirsasana. If there is a problem with them, align the center of the thighs, knee caps and shins.

More knees: Bhekasana. Roll the bent knee hip and torso down. Press the elbow to the floor, and raise the chest.

Supported Kapotasana: The bolster provided much lift and support.

With my host, Tamar Kelly who is adding a touch or glamor to the occasion.

Iyengar Yoga Institute Bondi Junction

I made this collage of the Goddess Durga out of colored tissue paper at RIMYI, Pune, maybe 25 years ago. Kay Parry carried it off to the Iyengar Yoga Institute Bondi Junction where it still hangs (albeit now very faded) in the entranceway, and where I taught a two day workshop.

© 2019 Bobby Clennell

Panama: September 22 – 25. 2016

May 24, 2017

Workshop at Fusión Panamá.

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Upavista Konasana at the wall with ropes. Those with tight hamstrings and a sacrum that tips back ward will benefit from this support.

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Parivritta Janusirsasana. Move your right-back ribs down away from your spine and revolve your entire right-side body forward. Make a diamond shape with your elbows: press your front elbow down, raise your top elbow up and back.

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Chatoosh Padasana. In order to get your tail-bone to lift – first press your heels down! Roll onto the tops of your shoulders and press your back ribs forward toward your head.

Container ship in the Panama Canal.

A container ship passing very slowly through the Panama Canal. This was the view from the yoga studio window.

© 2017 Bobby Clennell.