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Day 2 -Yoganusasanam 2020 Zoom with Abhijata.


Today we focussed on twists, with this week's theme of Yoga Sutra 2.1 woven in.


"Tapah svadhyaya Isvarapranidhanani kriyayogah"


Which is translated by Guruji as


'Burning zeal in practice, self-study, study of the scriptures and surrender to God are acts of yoga.


We began once again with standing poses, using them to cultivate the skill of observation in order to improve our right perception - not just in our yoga asanas but as a wider life-skill. After parivrtta parsvakonasana, she told us that each of us fall into different groups. Those who accomplished parivrrta parsvakonasana are happy. Those who did not accomplish the pose fall into 2 groups. You were either inspired or you gave up and became dejected. The moment you become dejected, the body becomes heavier and you don’t even want to try. Those of you who were really trying, you were focussed on the task in hand – any asana is a condensed form of what has to happen in life. It empties the mind of clutter if you are mindful in your approach, so you can focus on what you need without distraction. What else is citta vrtti nirodahah about? (Guruji has already said, if you are casual in your approach, the effects are casual). The ancient wisdom of yoga is relevant today! It is eternally an aid for us.


We worked intensively on spinal extension in parivrtta trikonasana, learning to keep the legs firm to eject the pelvis towards the sternum and get proper rotation and then brought these actions into the standing and sitting poses that followed.


After class I went to Westonbirt Arboretom to walk with family and mentally prepare for my new job which starts on Monday. It will be painful for me to have to miss the last day of teaching and blogging, but this IS the task in hand for me at the moment and although I will be teaching on Monday evening, I hope to find the time later in the week to catch up.



Yoganusasanam 2020 Zoom with Abhijata – Day 2


Swastikasana Invocation - Lift yourself from the bottom spine well upwards. After sitting for some time, the breathing starts to get gradually deeper – if you have settled. The body takes its own time – understand the rhythm of the body, rhythm of the breath, rhythm of the mind. If you are still breathless, because of some stress, you can be in AMVirasana to settle.


Adho Mukha Virasana – Extend yourself well forwards, upper back descending downwards. Once in a while lift your head up and move more forwards. Take hands or head on height if required.


AMSvanasana – Take proper distance, so that the upper thighs, you can PUSH back. Go with your frontal thighs, knees, frontal ankle backwards. If upper back is not responding because of stiffness in the shoulders, take some height under the palms – bricks / blocks / step/ books. Move from the upper shoulder blades UPWARDS and dig your dorsal spine IN to the body.


Uttanasana feet apart - Extend yourself downwards from the waist corners. If there is stiffness from yesterday, see that you release your back downwards.


Prasarita Paddottonasana – descend the side ribs down. For those who are not able to easily touch the ground, put your hands a little forwards and exhale and from your abdominal pelvic area, just let go. When you struggle to go down the body becomes hard and it will not allow you to go down. There should be no hardness in your abdominal area - just descend downwards (head support if required).


We are starting with standing poses as they are useful to learn the skill of observation and get acquainted with ourselves.


Tadasana – different feet positions to learn this process of observing

1) Roll the back of the thighs from the inside to the outside – there is a change which happens in the lumbar spine.

2) Turn feet outwards – watch your back (a narrowing around lower spine)

3) Turn your feet inwards – watch you back (a widening around the lower spine).

4) Feet together – watch your back


Utthita Hasta Padasana – Parsva Utthita Hasta Padasana the pubis to the top sternum has to go UP, that is the direction of the front body – bottom to top. The direction of the back body is from the top to the bottom. With this action – anterior body bottom to the top, posterior body top to the bottom – roll yourself in that manner, make a semi-circle of your trunk and be in


Utthita Trikonasana Head back, buttock in. Today I want you to give a goooood length to your spinal area. The root of the thigh suck back and the pelvic girdle learn to eject it in the opposite direction – don’t let it be fused onto the leg but eject it and make the front body longer.


Uttanasana chair or stool support for BENT arms and learn to lengthen your side trunk. Root of thigh back and EJECT the pelvic area forwards.


Uttanasana buttocks / back of the thighs touching the wall and chair / stool support (start with feet away from wall and then once you go down, walk back with your feet) – same action. Wall teaches us that we thought we were ejecting the pelvis forwards, but actually it was the buttocks that were coming forwards. Buttocks should not leave the wall and pelvic girdle let it come forwards, trunk should come forwards, chest should come forwards. Use your bent arms there to lengthen the pelvic area forwards.


Our perception begins to improve – in your first attempt you thought you had mobilised the pelvic girdle, but the moment you came to the wall you understood this perception was false.