Iyengar Yoga Standing Sequence with Chair

10-03-2012 Carrie Owerko Saturday Class Recap - Standing poses with chair.
. Uttanasana - Fold half the mat over the the reversed chair seat bucket Standing inside, separate feet all way to the wall of bucket, and fold forward into Uttanasana, calf gastrocnemius muscle got intensively stretched when knees are straight. and bend your knees feel the Soleus Muscle get stretched intensively.

. Uttanasana - Lean back on the wall, folded chair, padded chair back frame with a folded blanket. extent your torso up and deep insert the chair back into your groin area while you folding forward. drop your arms and hands down, hold the chair legs.

. Trikonasana - Step right food at top center of the reversed chair seat bucket. separated feet wide, raise the arms parallel to the floor, and go into the pose, place the support hand on the horizontal bar, lift up the ball of your right foot, that will help draw the leg femur bone into hip joint.

. Virabhadrasana II

. Utthita Parsvakonasana - My bottom arm position need to be close and behind my right knee, and my right knee need to bend more into right angle.

. Parsvottanasana - with forearms supported on chair back and forehead suportted with foam block. back heel against with wall.

. Parviritta Trikonasana - after Parsvottanasana, place forearm on the chair seat.

. Parsvottanasana - Step front foot into the reversed chair seat bucket, top and center. place both hands on the chair legs. go into the pose and move hand down to horizontal bar, and then the chair seat, reverse the hand position when come out the pose.

. Ardha Chandrasana - Chair supported, raise the chair back with one or two blankets and step the aerial foot onto the wall, and standing foot underneath chair seat, external rotate standing foot/leg more than regular practice. hook backside of your head, the occiput area on the blanket. hold bottom arm on the horizontal bar and raise the top arm up and back. ( my favorite pose. so much freedom, opening and relaxing)

HOMEWORK: I need to work on my UPPER BACK !!!. painful to look the domed shape thru this video, especially in the Parsvottanasana.