Two cork blocks, kitchen bench and a coffee table - Inversions, back bends into Bakasana, Inversion practice daily are essential to taking care of all your body systems. Back bends - supported or active - builds strength in the legs and arms but ultimately keeps the spine supple and agile.
Setu Bhandasana: How to use the yoga bench
BLINDFOLD practice - Standing balances
SHOULDER STAND for beginners into advanced.
SALUTES for Beginners: Each pose is taken to its full length. Each transitional is considered and measured. Draw each breath to its full length.
Arm Balances from 3 point headstand: Bakasana, Parsva Bakasana, Eka Pada Parsva Koundinyasana, Eka Pada Bakasana, Dwi Pada Koundinyasana
Supported standing asanas: Virabhadrasana I + garudasana arms Virabhadrasana III Virabhadrasana II + namaskarasana arms Parsvakonasana Prasarita paddottanasana Vatayanasana - lateral Prasarita padottanasana
BLINDFOLD practice ..without sight our other senses become much more active...
Eka Pada series is part of the inverted practice - moving between: Eka Pada Asho Mukha svanasana Eka pada swastikasana Eka pada koundinyasana Eka pada sirsasana Eka pada sarvangasana
Music credit: FAME - Citizen Cope
A beautiful day at our villa. 2 week yoga intensive finished it was time to capture a small amount of what we were doing and where we were. Ubud Bali YOGA.NET.NZ Suzi CARSON Certified Iyengar yoga teacher Ponsonby, Auckland New Zealand
BALANCING: It really is all about the foot, and the balancing series teaches where the weight needs to be. A series of one legged asanas that can be practiced individually, as a series or with support.
Catch the morning light - head off the deck, viparita dandasana, practice any sequence.. don't fall off! Supta padangustasana I,II & III Half padasana into a twist (both sides) Full padasana Baddha konasana Svanasana On repeat - long or short holds.
JUMPING: builds strength in the arms and legs, in turn develops agility and stamina. Repetition is essential to understanding how the jumps can transform heaviness into lightness. Dog pose, jump to uttanasana + jump back. Dog pose, jump landing on the block, jump forward of the block + jump back.
SQUATTING to ARM BALANCES: The squatting series strengthens the legs. Then use the lift of utkatasana to give you momentum for the arm balances: Malasana, utkatasana, pasasana, parsva bakasana + eka pada koundinyasana.
RELEASING TIGHT SHOULDERS - Using YOGA ARTS nz elastic strap hooked on the back heel of the foot, helps to draw back the shoulder and arm as you extend into the standing poses. The strap stops the spine from collapsing as it extends laterally and in rotation.
SALUTES: Surya Namaskar - salute to the sun. 2 series - with salutes, with jumps. Like it's name - practice on the dawn and/or sunset.
BABY BIRD POSES: Uttanasana to Titibhasana using YOGAARTSNZ wood blocks to give you additional lift. I know this energises as it was early morning and I was tired beforehand .. But not afterwards!
CHAMBERING: It seems appropriate on ANZAC DAY to practice chambering - place (a bullet) into the chamber of a gun... Metaphorically it represents holding the energy in - releasing when appropriate - containment.
YOGA JOES: It seems appropriate on ANZAC DAY to follow yogaartsnz YOGA JOES. Practicing on manduka super ekolite mat from w: yogaarts.nz
DROP BACKS: Tamar Munch shows first stage of dropping back from sirsasana into viparita dandasana and back again, holding the bench the whole time. YOGA ARTS NZ yoga equipment - yogaarts.nz
DROP BACKS #2: Suzi is dropping back from sirsasana into viparita dandasana, lifting out through urdhva dhanurasana.
yogaarts.nz cork block gives additional height to the hips.
ELASTIC STRAP: front leg. Moving through the standing asanas with the containment of YOGA ARTS elastic yoga strap; that stretches as you find full elongation. This has to be experienced to understand its effectiveness.
ELASTIC STRAP: Back leg. Using yogaarts.nz elastic yoga strap - this series becomes more difficult the tighter the strap. 3 months of using the elastic yoga strap will tone the muscles of the inner arms and inner legs.
WARRIOR SERIES: combined with the salutes. Using yogaarts.nz cork blocks helps keep it light and improves the lunges.
SUZI CARSON yoga series Balance + Strength + Extension
ARM STRENGTHENING: Practicing on YOGA ARTS cork blocks for additional lift: Chaturanga Dandasana, Urdhva Mukha Svanasana, CD, Bhujangasana, UMS, Adho Mukha Svanasana, Uttanasana
An inversion series - a progression of poses leading into headstand: Dog pose, handstand, thoracic block work, forearm balance, headstand, dog pose.