Tonight was the first Monday in 3 weeks that I got to go to class with Ruth. There was a five-day intensive with Aadil in between so I haven't been completely yoga-less. But it was good to get to class tonight.

Ruth has us working on arm balances for the next few weeks. Ruth said the reason why we do arm balances is because they work out the back in ways that no other poses do. We almost never feel our backs, and the arm balances help us correct the imbalance.

Tonight we spent a lot of time learning foundational poses. In addition, Ruth emphasized that we need to work on hip openers and hamstring stretches. Supta Padangusthasana and Eka Pada Supta Virasana are good poses to do that.

Tonight's postures included

  • Adho Mukha Svasana - remember to engage the serratus anterior, relax the trapezius, and keep the triceps turned up.
  • Plank Pose - keep the hips down, shoulder blades should be drawn into the body, push the arms down and left the chest.
  • Chaturanga Dandasana - fold the arms to the ribs, not out, keep the hibs down and do not sink into the chest
  • Malasana - start with a blanket rolled into a mat and squat with heels together on the rolled mat. Make sure that the knees fit into the armpits and squeeze. Keep the hips down.
  • Bakasana - start out like Malasana but keep palms on the floor and roll up on to the hands. Remember to keep the hips down while drawing the pit of the abdomen up and straighten the arms while balancing on the hands.
  • Sirsasana - very short, about 1 minute
  • Sarvangasana or Setu Bandha Sarvangasana
  • Savasana
It was a great practice. Physically it didn't feel very intense but the focus and concentration required for this practice was huge. That left me feeling very relaxed and centered when I left the yoga center.


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