Tuesday: 2nd chakra, knees and sacrum:

Find double action of grounding and expanding up and out into space in all poses: repeat day 1, adding knee awareness: standing poses plus rotations in pelvis: head and shoulder balance, viparita karani :

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Monday: 1st chakra, feet and tail:

1: In standing: skiers tadasana: slightly bent knees. awakening feet, finding tarsal bones, yielding, creating space between heels, talus and ankles.

2. Pendulating/oscillating between forward flexion and extension: maintain full circle/sphere, use imagination to lengthen tail to length of legs. find effortless flow. Eliminate unnecessary spinal activity.

3. trikonasana: pendulating in and out, slowly, smoothly, staying in tail/pelvis, no spinal gripping, deepening groin space.

4. add parvakonasana/vira II. As knee bends, keep awarness/action through inner back leg, as if it were a tail. Keep tail action if possible.

5. add ardha chandrasana, staying low, finding the fulcrum and integration of movement.

6. Dog pose and variations:

7: viparita karani – happy baby – seaweed asana

Swimming homework: Mirror neurons: find any ocean creature and discover how to move the way it does

Reading: BB chapter 1
PM class: Tracking Sensation: too much – too little – just right cellular breathing radial expanding and condensing

Yoga, Awakening,
and the
Emerging Integral Consciousness
Science, Spirituality and Yoga in personal  and societal transformation

(What I remember, a few things I didn’t get to include, minus what I forget, and not necessarily in the right order, or on the right day, but close.)

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