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Day 1 IYNAUS Zoom Intensive - 7th May 2020 Standing Poses

OK so I'm swapping pictures of India's crowded and colourful streets, for pictures of England's green and luscious countryside. This is a picture of the local lake where I swim and practice yoga on the bank most days, from April through to November. It's a haven for birdlife - a pair of kingfishers nest on the opposite bank and there are herons, egrets, a swan, moorhens, coots and at the moment, a brood of fluffy ducklings to endlessly gaze at. Over winter we also got a trio of cormorants who came to feed on the rich pickings as the lake has plentiful fish too.

Today was the first day of Abhi's Zoom intensive, with over 1000 participants around the globe, but mainly in the US as IYNAUS are hosting the event. Sadly it wasn't possible for us to have our cameras on as it would have placed too much strain on the internet connection, but we could see Abhi loud and clear and - as many us had already discovered, Zoom is a surprisingly effective medium for receiving a class. This was slightly diminished by not being seen and I would have liked for us to have been rotated to be 'centre stage' as Geetaji used to do for conventions, when a different group would be put in front of the platform for her to view. Notes are below:

Abhijata IYNAUS Zoom Intensive 7th May 2020

Modify the class to suit your needs - do not go for 100% activity right now 80% activity – many different stresses and strains on each of us, taking its toll on body and mind and priority is immunological system – not to allow muscular fatigue to set in.

Swastikasana Invocation – With your inhalation energise yourself

AMVirasana – Do not overly extend the arms and body forward. Fold the wrists and rest your forehead on the palms. Back body down to massage the front body, bring your chest closer to the floor, so that we are closer to the comforting force of Mother Earth and energy centres open, armpits open to the floor As a child seeks comfort in the arms of its Mother, let your sternum embrace Mother Earth”

AMSvanasana – Preferably softer support under the head – bolster / blanket and if hands slipping, palms at the wall. Raise your vertebrae up – climb up with the spine. Lift the top of the shoulder blades up to the ceiling ‘shoulder blades have to shoulder responsibility’ cut them deep in and then move onto the forehead for a few breaths.

Uttanasana – Head supported, elbows folded. Swaying a little forward and backwards to loosen the hamstrings if they are tight.

Pras Pad – Head supported. Pull up your outer thighs near the hips so the legs become firm. Spread groins away from each other and firm contact of outer edges of the feet to the floor. Can you feel some sensation in the outer calf? Now can you make the same sensation be felt on the outer thigh? 80% action 100% observation.

AMSvanasana – Top 2 inches of the thigh, just below the outer hip RAISE UP! to get a sharpness.

Lecture – Guruji ‘You know why you don’t learn the asanas properly? Because you get carried away with the actions’ We have to act on the instructions and the OBSERVE the responses in the body

AMSvanasana We get the instruction to take the thighs back and after making some effort there we believe the job is done – can we expand our potential? Raise your heels up and now that frontal ankle PUSH BACK and from the arch to the heel extend backwards and observe how much access you have to move the thighs backwards.

AMSvanasana – Raise the heels up 1) Front ankle to back ankle 2) Arch to heel extend back 3) Raise all your vertebrae UP towards the tailbone. Thighs move further back still?

Tadasana feet apart. From the inner ankle to the floor go down. Move the mid