Roots Prana Vinyasa Visvamitrasana Wave Sequence
© Shiva Rea 2016
1
Visvamitrasana Hip Opening Peak Asana Pronunciation: VISH-VAH-MEE-TRA-SUNAH Meaning: In honor of sage Visvamitra Three-Part Vinyasa
Bhava: radiant, expansive, empowering, activating, solar, earth, water, fire, sringara or vira depending on variation.
Side-Waist Pulsation Vinyasa Samana-Vyana Leg Body Vinyasa Variations and Kramas:
Five Movements of Prana: Apana - vasistha pada of supporting foot pressing from ball to heel into the earth, tailbone points to the heel of supporting leg, hasta banda in the hand under the shoulder. Prana - cobra action in chest, sternum revolves skyward, energy rises from the pubic bone to heart. Samana - uddiyana bandha in the navel coils in and up, supporting the spine while spiraling the torso to the side, and, stabilizing the asana, scapula draw down the back. Vyana - extension through arms and legs, equal length through the side waists, spine extends from crown to tail, collarbones broaden through the chest, crown reaches away from sacrum as natural extension of spine. Udana - feel earth energy rise up the inner supporting leg and arm, quadriceps rise up the femur of rooted leg, buoyant pelvis, draw the bottom side waist up. Vinyasa Krama: Knee on the ground; leg extended Asana Benefits:
Related Asana: Vasisthasana Eka Pada Tadasana Parighasana Š Shiva Rea 2016
2
Bhujapidasana - Peak Asana Pronunciation: (BOO-JAH-PEED-AH-SUN-AH) Meaning: Bhuja = shoulder; Pida = pressing
Three Part Vinyasa:
Bhava: grounding, balancing, empowering, activating, dynamic, inner power, solar, earth, water, fire, vira. Five Movements of Prana: Apana - tailbone points to the heels, Hasta Banda in the hands shoulder width on the earth. Prana - sternum is expanding forward. Samana - adductors press into shoulders activating Mula Bandha, Uddiyana Bandha in the navel coils in and up rounding the spine, scapula engage down the back. Vyana - extend arms into earth, collarbones broaden through the chest, energy circulates through fingers and toes. Udana - buoyant hips, latched ankles stretch forward and up, energy rises up arms from the earth.
Mula Bandha Pulsation Vinyasa Prana-Apana Pulsation Vinyasa Samana-Vyana Leg Body Vinyasa Bhujapidasana - Ardha Tittibhasana Rhythmic Vinyasa Bhujapidasana - Astavakrasana Rhythmic Vinyasa Variations and Kramas:
Vinyasa Krama: Low Malasana with hands on ankles, blocks under hands, Bhujapidasana with feet latched on earth, lift one foot, both feet off earth. Asana Benefits:
Related Asana: low malasana high malasana tittibhasana visvamitrasana baddhakonasana astavakrasana eka pada koundinyasana
Š Shiva Rea 2016
3
Roots Prana Vinyasa Visvamitrasana Sequence earth/bhumi Prana-Apana Mudra Vinyasa
[5+ minutes opening movement meditation]
Rythmic Vinyasa A
Rythmic Vinyasa B [3-part Vinyasa 3-5x]
(according to your choice)
Dancing Warrior 1 [repeat 1-3 times]
Hip Opening Core Sequence
1.
2.
3.
4.
5.
[repeat 10+ times]
Š Shiva Rea 2016
4
Beginning Vinyasa
Middle Vinyasa
End Vinyasa
Solar Wave 1
side standing malasana bhujapidasana padahastana waist anahatasana opening (support at waist)
virabhadrasana II
connecting vinyasa
parsva vira II
trikonasana
parsva vira IItrikonasana RV
ardha hanumanasana
low lunge
kramas of eka pada koundinyasana
*optional connecting vinyasa then lift left leg and complete left side from the middle wave. At the end - step or jump forward to begin next wave.
Solar Wave 2 prasarita padottanasana
malasana side waist Op. BV
prasarita padottanasana
parivrtta malasana
prasarita padottanasana
(repeat this sequence going deeper)
side standing waist anahatasana opening (clasp wrist)
malasana
bhujapidasana
padahastana
connecting vinyasa
prasarita padottanasana
ardha hanumanasana
hanumanasana
kramas of eka pada koundinyasana
*optional connecting vinyasa then lift left leg and complete left side from the middle wave. At the end - step or jump forward to begin next wave.
Solar Wave 3
side standing waist anahatasana opening (nirlamba-without support)
malasana
tittibhassana
padahastana
connecting vinyasa
parighasana BV
ustrasana in parighasana
visvamitrasana
eka pada koundinyasana
*optional connecting vinyasa then lift left leg and
Š Shiva Rea 2016
5 complete left side from the middle wave.
Lunar Arts Backbending Vinyasa
Inner Arts choose from any of these four possibilites
Counterasanas
Pranayama
Inversions
Mudra/Mantra/Meditation
Long Shavasana
Begin Inner Arts
Š Shiva Rea 2016
6
Opening Movement Meditation Prana-Apana Mudra Vinyasa This meditation connects you with the two primary movements of prana, the grounding force (apana) and the rising force (prana), which helps you integrate the vertical alignment of your heart with your brain and belly as well as heaven and earth. Feel your roots as you exhale down into your pelvis (if sitting) or feet (if standing). As you inhale, sweep your arms overhead, either bringing your hands together or keeping the palms open and receptive. As you exhale, slowly draw your hands down the centerline of your body, connecting with the energy centers of the chakras on the way down from your forehead to the base of your spine. As you inhale, begin the cycle again. Allow the flow of this movement to redistribute your energy between the upper and lower poles, brain and heart, heart and belly, belly and roots.
Prana:
Apana:
Š Shiva Rea 2016
7
Namaskar Wave Namaskar Wave is a movement meditation that is the essence of namaskar (to bow, to honor or to realize) through classical namaskars or Prana Flow Namskars; serves as the “warm-up” of both the inner and outer. Choose your opening to the practice from the Classical Namaskars (Classical, Surya A & B) or Rhythmic Vinyasa A or Rhythmic Vinyasa B for 1 to 3 rounds. Dancing Warrior 1 is the continuous circulation of the inner core of Surya Namaskar B. It begins from the downward dog of your last opening namaskar. You can break down the first round of that Dancing Warrior, with the 3-part vinyasa, and then circulate 3-5 rounds as moving meditations.
Rythmic Vinyasa A
Rythmic Vinyasa B
Dancing Warrior 1
© Shiva Rea 2016
8
Hip Opening Core Sequence Supta Malasana
Supta Malasana to Straight Legs
Ardha Malasana
Upavisthakanasana
Water Wheel
Š Shiva Rea 2016
9
Main Part of Class - Beginning Wave Vinyasa Solar Wave 1
Solar Wave 2
Solar Wave 3
Š Shiva Rea 2016
10
Main Part of Class - Middle Wave Vinyasa
Solar Wave 1
Solar Wave 2
Solar Wave 3
© Shiva Rea 2016
11
Main Part of Class - End Wave Vinyasa
Solar Wave 1
Solar Wave 2
Solar Wave 3
© Shiva Rea 2016
12
Shiva Rea Rea 2016 © ©Shiva 2016
13 13
Shiva Rea Rea 2016 © ©Shiva 2016
14 14
Sequence Questions What are the most important bandhas for this arm-balance?
How is the action of the peak asana – visvamitrasana mirrored in 1) bhujapidasana and 2) parva vira 2?
What are common misalignments and structural (anatomical) difficulties in Bhujapidasana?
What are the contraindications (who is this asana NOT for in terms of injuries, tweaks or physical limitations) for BhujapidasanaVisvamitrasana?
What are common misalignments and structural (anatomical) difficulties in Prana-Vinyasa Visvamitrasana Earth Sequence?
Š Shiva Rea 2016
15
Sequencing – Prana Vinyasa -Visvamitrasana Foundation Earth Sequence Peak asana family: what is the primary opening and strengthening with anatomical language (eg. opens hamstrings, etc)?
Write your opening that would prepare your students and invoke the qualities of Bhujapidasana – Visvamitrasana?
Namaskars – Teach the namaskar with 3-part vinyasa variations for each of the primary asanas below, emphasizing the calm grounding quality of the earth. - Utkatasana
- Uttanasana
- Four-Movements of Lunge
- Virabhadrasana I
- Adho Mukha Svanasana © Shiva Rea 2016
16
Core Sequence – How does the Prana Vinyasa creative core relate to the peak asana?
Main Body of the practice Write the Cues for three rounds of the following:
Beginning Wave – Bujapidasana Pulsation Vinyasa
Middle Wave – Vira 2 – Body Vinyasa
Middle Wave - Parsva Vira 2 – Utthita Parsvakonasana Rhythmic Vinyasa
End Wave – What are the Vinyasa Kramas of Visvamitrasana?
© Shiva Rea 2016
17