For one of my RYT classes this semester, I'm required to keep a
weekly self-practice journal. This is for yoga practices I do on my own,
not guided in a studio, gym, or via video. Each week I'll have a post
that details at least three of my self-practices.
Week 7
Practice 1
Date: February 4, 9-10p
Intention: Focus on lines of energy
Content: Standing Warm Up: Neck rolls, half salutes - rolling up from fold, chair - raise and lower, rolling ankles // Utkatasana
Chair - Bow and Arrow (4x)
Sunflower lunges (6x each)
Chandra Namaskar
(3x, progressively going deeper into poses)
Goddess Pose // Utkata
Konasana
Star Pose
Side Angle Right // Parsvakonasana
Pyramid Right // Parsvottanasana
Low Lunge Right // Alanasana
Wide-Legged Forward Fold // Prasarita Padottanasana
Squat // Malasana
Wide-Legged Forward Fold // Prasarita Padottanasana
Low Lunge Left // Alanasana
Pyramid Left // Parsvottanasana
Side Angle Left // Parsvakonasana
Star Pose
Goddess Pose - with lateral stretches // Utkata Konasana
Half-Moon Pose right // Ardha
Chandrasana
Goddess pose // Utkata
Konasana
Half-Moon pose left // Ardha
Chandrasana
Lower to lunge and move into stretches
Monkey Pose Prep Left // Ardha
Hanumanasana
Lizard Left // Utthan
Pristhasana
Pigeon Left // Kapotasana
Sage Twist
Monkey Pose Prep Right // Ardha Hanumanasana
Lizard Right // Utthan
Pristhasana
Pigeon Right // Kapotasana
Sage Twist
PRONE: T-arm stretch, half-knot/full-knot stretch, child’s pose // Balasana, supine spinal rolls, supine twists, Savasana
Reflection: I recently had some suggestions for correcting my alignment in Ardha Chandrasana (in Yoga III with Mary), and I wanted to try a practice to incorporate them. When I became more aware of my alignment and the positioning of my limbs, the pose changed drastically for me. I've always enjoyed it, and now it's more challenging because I have to do it differently than I've done it for years. I try to envision the lines of energy more efficiently extending from my center, without being misdirected by an extra curve in my lumbar or collapse in my side body.
Practice 2
Date: March 2, 4-5p
Intention: Experiment with awareness and alignment when approaching Half Moon Pose
Content: Neck rolls, half salutes - rolling up from fold, chair - raise and lower, rolling ankles
// Utkatasana
Chair - Bow and Arrow (4x)
Sunflower lunges (6x each)
Chandra Namaskar
(only 1 time through each side, using a block)
Goddess Pose // Utkata
Konasana
Star Pose
Side Angle Right // Parsvakonasana
Pyramid Right // Parsvottanasana
Low Lunge Right // Alanasana
Wide-Legged Forward Fold // Prasarita Padottanasana
Squat // Malasana
Wide-Legged Forward Fold // Prasarita Padottanasana
Low Lunge Left // Alanasana
Pyramid Left // Parsvottanasana
Side Angle Left // Parsvakonasana
Star Pose
Goddess Pose - with lateral stretches for upper body // Utkata Konasana
Half-Moon Pose right // Ardha
Chandrasana
Goddess pose // Utkata
Konasana
Half-Moon pose left // Ardha
Chandrasana
After Yoga IV today, I decided to add a second Ardha Chandrasana pose with Trikonasana as the approach instead of the more subtle shift I had tried from Goddess (of course, I basically went into a Trikonasana with my body after Goddess, but I wanted to be more deliberate). So Goddess, then Trikonasana, then Ardha Chandrasana (on each side)
Lower to Trikonasana, lunge and move into stretches
Monkey Pose Prep Left // Ardha
Hanumanasana
Lizard Left // Utthan
Pristhasana
Pigeon Left // Kapotasana
Sage Twist
Monkey Pose Prep Right // Ardha Hanumanasana
Lizard Right // Utthan
Pristhasana
Pigeon Right // Kapotasana
Sage Twist
PRONE: T-arm stretch, half-knot/full-knot stretch, child’s pose // Balasana, supine spinal rolls, supine twists, Savasana
Reflection: I think it's important to be very deliberate with entry poses. As a long-time practitioner of yoga, I can understand what shifts of the body I should make in order to move from Goddess to Half Moon. But less experienced yogis may need more basic cues- like we discussed in Yoga IV today: going into Triangle first to position the body better before Half Moon. I can see the alignment benefits because it relates back to the foundation we want to give people when they practice yoga. Rather than get into the pose and adjust, adjust beforehand and find a more effortless entry into a pose. I do still like to mix it up in my personal practice, though! It's helpful to experience and experiment with different sequences.
