Friday, January 3, 2025

Hybrid Enhancements (Aztanga) Session by Phases

PHASE I (CENTER)
Standing (Samasthittih): Body holds (bandhas); an ethical-atmosphere (yama), without harm (ahimsa), sharing the joy (ananda)
  • insteps of feet supporting legs (Pada bandha) - rise up to balls of feet and balance back on heels
  • pelvic floor/perineum supporting pelvis (mula bandha) - posterior and anterior pelvic tilts, circles & figure eights in coronal/frontal plane, sagittal plane & transverse plane
  • core supporting abdominal cavity (uddiyana bandha) - abdominals up back and in transferring ease (sukha) between lower and upper body; strength vie-a-vie
  • upper back supporting chest (rhomba bandha) - original hold benefitting pelvis through a neutral spine to shoulder alignment
  • neck supporting head (uddiyana bandha) - slight posterior press of the cervical spine aligning ears over shoulders
  • center of palms of hands supporting arms & shoulders (hasta bandha) - benefits energy exchange through the carpal tunnel of the wrists, elbows & shoulder girdle helping hand balance posture (asana)

PHASE II (SWOOP)
Standing (stihiti) forward bend (viparita) Hands to toes/feet (Padangusthasana/Padahastasana): ensuring abdominals are up back and in (uddiyana bandha) hinging once each down & up engaging the back of the legs - hamstring group of muscles (lateral to medial biceps femoris, semitendinosus, semimebranosous) to lower & lift while swooping; safe-space (niyama), feel the faith (ishvarapranidhana), rejoicing in happy body sensations/sentience (svadishtana)
  • arms at sides
  • out from sides
  • held like a fulcrum overhead
  • centered (unjali mudra) 
PHASE III (CYCLE)
Standing (stihtti) wide legs (Devasana): Cycle through poses, from all on one side to the other side in reverse order. On odd numbered days begin with the left foot back on even #ed days begin with the right foot back. Practice 1/2 a set, or perform a whole set with right or left leg forward & again with the other foot forward; physical activity (PA) with postural-alignment (asana) in three planes of motion, without comparisons, believing in yourself - intrinsically inspirational (astikya)
  • Extended Triangle (Utthita Trikonasana) in the coronal/frontal plane
    • Bound Triangle (Buddha Trikonasana) in the coronal/frontal plane
    • Revolved Triangle (Parvritta Trikonasana)
  • Extended Side Angle (Utthita Parsvakonasana) in the coronal/frontal plane
    • Bound Side Angle (Buddha Parsvakonasana) in the coronal/frontal plane
    • Revolved Bound Lunge (Parvritta Buddha Unjaneyasana) in the coronal/frontal plane & transverse plane
  • (Standing) Side Splits (Prasarita Padottanasana) in the coronal/frontal plane & sagittal plane
    • Headstand (Shirsasana)
  • (A leg to the) Side Stretch (Parsvottanasana) in the coronal/frontal plane, transverse plane as the forward leg's pelvic bone moves back and the back leg's pelvic bone moves forward aligning collateral anterior superior iliac spinal (ASIS) crests & sagittal plane as the torso extends (utthita) hinging over the side leg which has become the front leg noticing intrinsic inspiration (astikya)
    • OneLegFierce (EkaPadaUtkatasana) Hamstring Stretch bending back leg sit bones towards the ground while front leg draws back remaining in knee extension torso hinges forward hands to(wards) front foot lifting foot off the ground. 
  • Hands To Foot (PadaHastasana) raising front foot off the ground back leg and torso extend (utthita) with 'front' leg in pelvic flexion extending at the knee of the lifted leg if not already extended.
  • Hand To Foot (PadaHastasana) with knee extended in leg pelvic flexion abduct leg to the side (coronal frontal plane)
    • Extended Side Torso Hand To Foot  (UtthitaParsvaPadaHastasana) opening torso with arm extended back parallel to the ground
    • Extended Revolved Side Torso Hand To Foot (UtthitaParvrittaParsvaPadaHastasana) switching hand hold revolve torso with arm extended back parallel to the ground
    • Torso Over One Leg Extension (Hasta EkaPadaPascimottanasana)t

PHASE IV (SALUTATION)
  •  Standing (Samasthiti/Tadasana)
    • Standing arms raised optionally onto the balls of the feet (Raja Tadasana)
  • 1.) Ekam [Fierce (Utkatasana)]
  • 2.) Dve [ForwardHinge (Uttanasana)]
  • 3.) Trini [Forward Hinge Torso Extended Out (HastaPadasana)]
    • float back
    • QuadrupedHover (ChaturangaDandasana)
  • 4.) Chatwari [CrocodileHold (NakrasanaAsana)]
    • QuadrupedHover (Chaturanga Dandasana)
    • Cobra no hands (Bhujangasana mukta hasta)
  • 5.) Pancha [UpDog (UrdhvaMukhaSvanasana)]
  • 6.) Zat [DownDog (AdhomukhaSvanasana)]
    • 7.) Sapta [Explorer I (Virabhadrasana Eka)]
      • Cobra no hands (Bhujangasana mukta hasta)
    • 8.) Aztau [UpDog (UrdhvamukhaSvanasana)]
    • 9.) Nava [Down Dog (AdhomukhaSvanasana)]
      • Handstand Scissor Kick Float up & switch legs down (AdhomukhaVrksasana)
    • 10.) Dasha [Explorer I, II & Reverse (Virabhadrasana Eka, Dev & ...)]
      • handstand scissor kick legs up  & together float down (AdhoMukhaVrksasana
    • 11.) Ekadasha [DownDog (AdhomukhaSvanasana)]
      • QuadrupedHover (ChaturangaDandasana)
    • 12.) Dahvadasha [CrocodileHold (NakrasanaAsana)]
      • QuadrupedHover (ChaturangaDandasana)
      • CrocodileHold (Nakrasana)
      • Cobra, no hands (MuktaHastaBhujangasana)
    • 13.) Trayodasha [UpDog (UrdhvaMukhaSvanasana)]
    • 14.) Chaturdasha [DownDog (AdhomukhaSvanasana)]
      • Float 
      • Handstand or Handstand Scissor Kicks (AdhoMukhaVrksasana)
  • 15.) Panchadasha [ForwardHingeTorsoLift (HastaPadasana)]
  • 16.) Zodasha [Forward Hinge (Uttanasana)]
  • 17.) Saptadasha [Fierce (Utkatasana)]
    • Raja Tadasana
  • Samasthiti/Tadasana
PHASE V: STRENGTHEN
A. Standing B. Inverted C. Prone D. Sitting & E. Supine
PHASE VI: STABILIZE (One-leg, Hand-balances & Sit-bones) 
A. Standing B. Inverted C. Prone D. Sitting & E. Supine
PHASE VII: STRETCH 
A. Standing B. Inverted C. Prone D. Sitting & E. Supine
A.
  • Exploration I (Virabhadrasana (Ekam)
  • Exploration II (Virabhadrasana (Dvi)
    • Exploration of Space (Virabhadrasana Option)
B.
  • Sagittal Plane/Front FootToHand (PadaHastasana)
  • Frontal/Coronal Plane/Side Foot To Hand (ParsvaPadaHastasana)
  • Bound 1/2 Lotus (ArdhaBaddhaPadmasana)
    • Eagle (Garudasana)
C.
  • 1/2 Splits (Ardha Hanumanasana)
  • 1/2 Splits Holding Back Foot Variation (ArdhaBaddhaPadaHastaHanumanasana)
Inverted
A.

B.

C.

Prone (Adhomukha)
A.

B.

C.

Sitting & Kneeling
A.

B.

C.

Supine (Urdhva Mukha)
A.
  • Bridge
  • UpBow
B.
  • OneLegUpBow
C.
  • KneelingLyeBack
PHASE IIX FINISHING SHAVASANA
Lying supine palms face up, arms @ sides mindful process breath (uduana) or raja shavasana with arms overhead
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