13 April 2016 Sequence 3

Pranayama + Meditation
Time Duration: 20 minutes

During my meditation, I keep thinking the class I am going to teach this afternoon. There is going to be a student with scoliosis problem. I roughly run the sequence of yoga asana for her in my mind and it made me hard to focus only on my breath.

I have done Ujjayi and Kapalbhati Pranayama this morning. I am able to deepen my breath in Ujjayi and clear the mucus or blockage in my trachea during kapalbhati.


Sequence 3 
Time Duration: 1.5 Hour

Pose:

Vrksasana

Observation: 

I try to keep the center line instead of shifting weight to the supporting leg.

first with urdhva hastasana , second time with namaskara hands.Performed better than yesterday.

Pose:

Uttita Hasta Padasana

Observation: 

I aware of my weight keeps falling on the front side of feet.

Pose:

Uttita Trikonasana, Virabhadrasana 2, Parsva Konasana

Observation: 

I am  able to find a right distant and angle to create a space for my hip and buttock downward rotation.I am happy for that.

Pose:

Virabhadrasana 1

Observation:

This is always a challenging pose for me. The outer side of back leg foot cant step well on the ground and hard to straighten the back leg. Rib cage easily pushes forward.So I do it with heel(of back leg) away from the floor.

Pose:

Parivritta Trikonasana

Observation:

 I got the same challenge as doing Virabhadrasana 1.The back leg can step firmly.While twisting my torso, I try to do it without raising the upper arm first to make sure my hip in the same level.

Pose:

Ardha Sirsasana

Observation:

I couldnt stay long this pose, legs felt too sore. So I do it few times and stay shorter time. I did better today.

Pose:

Bhujangasana, Salabasana

Observation:

Buttock easily become squeezing inward....Arms feel sore while doing bhujangasana.

Pose:

Sukhasana (head supported)

Question:

Is this Supta Sukhasana(head on bolster, buttock on the floor)? or adho mukha sukhasana.?

I realized my legs become stronger after practicing the sequence today, I can feel my legs rooting on the ground during standing or walking.