Sunday, November 22, 2009

Stiff White Guys Saturday @ 10:45am

It was another beautiful winter day in Ojai. Warm and clear.

11 Peeps. Almost all men in their late 60s, almost or over 70.

Theme: Mulabandha and Hips.

Began Supine in Bound Constructive Rest pose.
Remove blanket and strap and remain on Back.

Deliberate awareness to mula bandha with attention to engaging the perineum.
The action we used was to draw the sit bones, tailbone and pubis towards each other.

Eye of the Needle Play with emphasis on understanding the rotation of the hips.
Hamstring Stretching with a Strap and Hip Rotation

Transition to standing

Easy Wide Leg Uttanasana with Knee Bending and Leaning
Roll up to Standing

Partner Exercise using Chin Mudra to Experience the strength of mula bandha
Some lecture on Prana and the roll of Mula Bandha
Everyone got the demo which was awesome.

Ujayyi Pranayama
3 Rounds Simple Lunge Salutes

Moving towards Warrior 2

Round 1
Legs Wide in Prasarita Padottanasana Stance
Activation of Leg Lines with Breath and Gross Muscular Effort
Hammock Pose with 2 Bricks

Round 2
Repeat Round 1 But add the Arms in the Wide Stance and begin to find the lines with just the breath, not the muscular effort

Round 3
Wide Stance in Prep for Warrior 2
Warrior 2 Dance 5 Rounds
Repeat to Other Side
Hammock Pose
Roll up to Standing

Transition to Earth
Knees to Chest

2 Rounds Bridge Pose
Easy Spinal Twisting


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