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Sunita - February 22nd 2020 - Groins opening

Picture courtesy of Caron Maso Murray

Another beautiful class from Sunita this morning and perfect for those of us who were feeling a little ragged after a week of strenuous backbend classes. It is really interesting to witness how her teaching has evolved - the sequence was expertly put together and engaging, with some particularly effective adjustments for those of us with tight hips and groins. Once again we honed right in on some areas that I really need to work on. The work that I found especially effective was coming from upavista to half upavista / half marichyasana and then once the bone had descended into the socket, bringing the leg from marichyasana to baddha konasana followed by extending forward over that leg so that it surrendered to the floor. We came up quietly so as not to make the leg aggressive and it actually stayed on the floor. Many repeats of this. See also the work below in ardha chandrasana and supta padangusthasana 2. Really helpful. At the very end of the class after we'd done our sarvangasana and mentally we thought the class had finished, she asked us to sit on the edge of the supports and go for upavista forwards - well it was like a knife slicing through melted better - amazing! chest on the floor and no resistance or hardness anywhere.

Within minutes of the class starting, I knew that I wouldn't be able to remember the sequence, too many similar sitting poses repeated at various points in the class, so you'll have to settle for the gist of the class (thanks to Jilliana Burgess for being so helpful in trying to help me to unscramble the jigsaw!). Best case scenario for me is when one of the note takers shares the sequence with me so that it like the outline of the drawing and I just have to fill in the colour without having to waste time whether this pose ot that pose came here or there, but there were no notetakers at all today. People have begun heading homeward as we now head into restorative / pranayama week.

We had a sociable evening over with the London crowd, who hosted a 'party' so a nice evening of eating, drinking and sharing experiences of travelling in India and the yoga world.

Sunita – 22nd February 2020 – Groins opening

AMVirasana - Someone who was showing an obvious discomfort in the shoulder was told to turm her palms to face each other, rather than palms facing the floor.



Tadasana - facing Patanjali, arms extended, elbows firm, jump to

Trikonasana – She took some time to observe our trikonasana and could see that we all were stiff and not opening well.

Upavista Konasana – Best pose for opening the groins when there is stiffness. When the body is stiff and standing poses are not coming, it only takes a few minutes to do this preparation. First we have to make space – if the soil is hard, the roots cannot penetrate the soil, so we have to till the soil. In the same way in asana we have to make the outer surface of the body soft in order to be able to penetrate to the deeper layers, to do the work inside. A couple of minutes here and then 1 leg baddha konasana, lengthening the inner thigh to take the knee down and other side. Raise the arms to Urdha Hasta half baddha konasna / half upavista konasana. Approx 60 second hold each side.

Upavista Konasana - Bend right leg to Marichyasana – press the foot and let the thigh bone descend DOWN into the socket. First that bone has to descend and THEN bring the leg out to Baddha Konasana. Lift the knee slightly up and then LENGTHEN THE THIGH AWAY TO TAKE THE KNEE DOWN. Are you getting that? Now turn to face over the right knee and extend forwards over that leg (my opposite buttock came up a little and this was not commented on, one way or another). Does the knee descend down? Now staying absolutely quiet there, come up to vertical, maintaining the length of the thigh and the knee down X 3 or 4 each side - Better? It definitely was.

Tadasana - Do your legs feel different? is there a better sealing of the inner legs? (the inner legs were completely glued together and the back of the legs were well spread)

Trikonasana – Lift the toes up and pivot on the heel to turn the foot, so that whole leg turns in its socket - otherwise afterwards you have to have separate instructions to turn the knee, turn the thigh etc NO! if you lift the toes and turn on the heel, whole leg is already turned. Extend outward to go down to trikonasana and the right thigh bone has to get sucked upward there. Now roll the pelvis open.

Parsvakonasana – Pause with the arm bent on the bent leg thigh to open that groin and cut the buttock forward. Then extend side trunk so that it is placed along the thigh and take the hand down (in front if you need to, to keep the groin opening or behind if you have that action).

Ardha Chandrasana – Cut the right buttock deep into you. Lift the left leg HIGHER Lift it UP!! LIFT IT!! And the roll the top hip bon