11 April 2016 Sequence 1

Sequence 1 
Time Duration: 1 Hour

Pose:

Tadasana

Observation:
Feet together,knees will be apart

squeezing my buttock

Pose:

baddhaguliyasana and urdva hastasana or urdva namaskara

Observation: 
rib cage easily push forward unconsciously.

Pose:

Uttita Hasta padasana

Observation: 

Weight easily falls in to the front part of feet

Pose:

Trikonasana

Observation: 

Weight easily falls into the front part of feet

Pose:

Virabhadrasana 2 (with chair supporting my knee bending sit bone, outer foot on the wall)

Observation: 

with the support of chair, I can adjust my pelvic and roll the buttock down, and I can feel the energy working from the groin of bending leg moving out to the knee. I felt the extension become deeper .

Pose:

Uttanasana

Observation: 

First time after long practise of yoga,  I noticed again that my hamstring still very tight. My pelvic still have space to rotate til my sacrum is parallel with the floor. From there, I able to feel the stretch of my hamstring.

Pose:

Salamba Savangasana

Observation: 

Cant stay longer, right shoulder feel uncomfortable since I woke up this morning.
Start to practice bringing the weight on the shoulder instead of my neck or head (I thought I was doing it right, sense that part better after APRIL Darsanam Workshop). When I am able to bring the weight on my shoulder, I found out it's harder to lengthening my torso and legs til vertical.

Hip Joint opening and Ham String Stretching 
Time Duration: 1 Hour

Pose:

Uttanasana with hands on blocks

Observation: 

I rotate my pelvic more til my sacrum parallel with the floor and straighten my legs from there, I got more stretching on hamstring and feel happy XP

Pose:

forward bending with one bending leg on chair to open Hip Joint

Observation: 
Sense the right hip joint better than the left. So I used a mirror to observe my pelvic movement.
Question:
Should the thigh and knee cap of straight leg keep lifting up or I can just relax and focus on hip joint?

Pose:

Reclined Pigeon

Observation: 
The pelvic easily rotate til my sacrum off the floor especially when I trying to bring the thigh closer to my torso. Thus, I have to keep control of my sacrum on the floor and aware of the natural curve on lumbar.

Pose:

Utthita Padangustasana (one leg on wall)

Observation: 
Weight shifting too much on the straight leg sometimes, the arch of the feet of the straight leg keeps falling down without awareness. Have to find a suitable height for the leg on wall.

Repeated for Several times and I could feel it's getting better and deeper.

Back Bending and Virasana Sequence 
Time Duration: 1 Hour

Back Bending Sequence :

Ustrasana on chair --> Viparita Dandasana on chair -->urdhva dhanurasana on chair-->

Observation: 
Keep aware of my pelvic alignment for not hurting my back.

Virasana Sequence :
VIrasana --> urdhva hastasana --> Baddhaguliyasana --> Pashima Namaskara
Observation:
weak lower back!
not easy to enter Pashima Namaskara

Ending with Setu Bandha Savangasana and Savasana.
Observation:
cant keep my mind calm during savasana, even cant finish yawning.


Meditation 

In the morning of meditation, many thoughts came into my mind.

They included some past events came with changes that I have made within it, imagination about future, worries about something might happen in the future, image of the place I existed during meditation... and sometimes I able be with the breath. And the last one is the peace that I am looking for.

Om Shanti Shanti Shantihi.