shankara
Novice
Jun 6, 2002, 1:26 PM
Post #4 of 5
(363 views)
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Re: about light on yoga courses
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Paolo:
Bear in mind I'm not a certified teacher (yet) so if anyone else has thought about this, I'd be interested to hear them. Let's take Week 14/15 as an example:
It's probably a good idea to do Sirsasana every time, which means you need to do Sarvangasana as well, for a similar amount of time or longer to balance it out. You should definitely be doing Sarvangasana in every practice anyway, especially if you are feeling fatigued, as well as Paschimottanasana with your head resting on a bolster or blanket. (In fact, if you wanted to just do a restortative practice one day, you could just do Sirsasana, Prasarita Padottanasana I with head on a block, Uttanasana with head on a block, Sarvangasana, Halasana, Janusirsasana with head on a bolster/blanket, Paschimottanasana with head on a bolster/blanket.)
Utthita Trikonasana and Utthita Parsvakonasa are good to include because they open the body up generally, and they can be worked in any number of ways -- as forward bends, backbends or twists, depending on whatever else you decide to do on a given day. Parsvottanasana is good overall kind of pose as well, with the reverse namaskara arms or without.
You might group all the laterally extending standing poses together: Utthita Trikonasana, Utthita Parsvakonasana, Virabhadrasana II, Ardha Chandrasana, Parighasana. That will also have opened up the backs of the legs, so you might also include the forward bends: Janu Sirsasana, Mahamudra and Paschimottanasana.
The abdominal poses work well together: Urdhva Prasarita Padasana, Paripurna Navasana, Ardha Navasana and Jatara Parivartanasana. They also work well with inversions, as the core strengthening they provide helps to integrate the limbs of the body in balancing.
You could focus on the warrior poses, or the leg balancings -- Ardha Chandrasana and Vira III. You could focus on the twists: Parivrtta Trikonasana and Parivrtta Parsvakonasana, Jatara Parivartanasana, Parsva Halasana, Janusirsana. Or the forward bends: Prasarita Padottanasana, Padangusthasana, Padahastasana, Uttanasana, Mahamudra, Janusirsasana, Paschimottanasana. Or the back bends.
One thing to be thinking of when you decide what to practice is why he chose to put those particular poses in that particular sequence. Jatara Parivartanasa, for example, after all those inversions is great for releasing the neck. The asymmetrical standing poses, when you're bending over one leg (Trikonasana, Parsvakonasana), come before the symmetrical ones (Prasarita Padottanasana, Uttanasana), because they stretch the backs of the legs one at a time, which is easier than both together if you are tight.
Hope this helps.
Shankara
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