TT 6/25

TT 6/25
Today is also by Ben, we begins with your favor form of Surya Namaskar. I just enjoy watching ppl doing her own practice. You could really see the energy flowing.
*Begin with Uddyianan bandha practice. Ben ask ppl not to eat anything bfr class to prepare for this practice. But anothing issue is that, almost half of the class cannot do that, coz in period! So only few ppl get to practice. I did drink some honey water in the morning, but I still do the practice and trying to help ppl to understand how this work. I personally still need to practice on this. Ben then show the poping and turning for Nuli. That I cannot do. To be able to do that need to be able to isolate each abd muscle.
*Today's topic is Backbending. John also showed up for more assiting in back bending. Ben talks about for back bending need to work on opening at should, upper back, core and front thighs. So we do prepare for this.
*Basic suyra Namaskar, add on more launges with shoulder opening and front of thighs. Also work on streching on psoas. And while in vinyasa, work on cobra in details. Also a lot of abd works. ppl are all whining.
*thigh streching, two ways: half frogs and shin against the wall.
*Danurasana, really works on spread little toes, activate the outer shin, so again shins in and inner thighs apart. This could prevent the knees pain.
*Setu bandha: John did the demo. 1) with elbows bending and against the floor, also head push down to the floor, to bring chest open and lifting. Shoulder on the floor. Hips still on the gound. 2)bring hips up, hands clap on the floor, and then lower hips to doing a lot of inner spiral. Inner edges of feet down and even bring outer edge of feet up. 3)keep this big inner spiral, to get into the pose, w/o tuck tailbone too much, or stick tail bone upward to jam the lower back. Need a lot of leg work!