July 7, 2015

I have been a bit absent from the blog as the transition from Bali to the realities of daily life in Montreal took energy and focus, in the way that these transitions do. In observing this shift, I have been considering how the resonance of Bali has stayed present internally in a certain way. I realize as I move into the pace of life in Montreal that the time in Bali was deeply restorative. I feel a certain level of vulnerability, a sense of exposure and an unsteadiness as a consequence of releasing the protective layers and relaxing. The challenge now is how to steady myself in the schedule and commitments without sealing myself off or adding back on the protective coating.

Arm balances are a particular way for me to explore this balance. As they are a difficult category of poses for me, they can often increase levels of tension and leave me sore the next day without any of the juiciness of having worked well that certain muscles bring. Marrying the arm balances with twists seems to wring out the tension and I felt steadier, strong and still open after this practice.

The full version of Vasistasana (holding the big toe with the top leg extended) is not a pose into which I enter with the steadiness and ease the first stage now provides. Poses that this is a starting point (Kasyapasana for example) are even more challenging. Here is the sequence that I worked with for these poses and some insights along the way.

• Adho Mukha Virasana (extended childs pose)
• Adho Mukha Svanasana (dog pose)
• Uttanasana
• Abdominal work:
• Urdhva Prasarita Padasana 50X
• Jathara Parivartanasana 5X / side with a hold of 5 breaths per side
• Ardha Navasana (from Dandasana)
• Parivrtta Dandasana – this worked well as a counterpose to the abs for me
• Padmasana series
• Parivrtta Ardha Padmasana
• Parivrtta Baddha Padmasana
• Ardha Matsyendrasana II
• Anantasana: In center of room, With back of body at the wall to work on stacking the pelvis – bottom thigh bone toward the wall, top buttocks moving away from the wall. This work is great prep for the full version of Vasistasana!
• Vasistasana: Legs together, Top leg in Vrksasana, Full pose – outer edge of bottom leg lifts the bottom hip and center of top buttocks moving in brings the top leg more upright and pelvis more stacked
• Kasyapasana: From seated (Ardha Baddha Padma Dandasana), From Vasistasana – take lotus foot up a lot and way over to the outside of the other thigh to help with the bind. Stick out the butt and lean forward to help with the clasp
• Vatayanasana – in LOY this pose comes much before the above two poses and so it can make a great prep for the others I discovered
• Vasistasana – full pose
• Kasyapasana

·       (both of the above poses were much steadier with Vatayanasana work)

• Ardha Matysendrasana I – LOY version (sitting on foot) in stages: Hook elbow, Hold top foot, Bind around the knee
• Ardha Matsyendrasana III – the beginning
• Virasana
• Sirsasana I – 7 minutes
• Sarvangasana + Halasana + Karnapidasana – 7 minutes
• Savasana II (supported)
• Pranayama
• Reclined Ujayii – 5 minutes
• Seated Brahmari – 5 minutes