Welcome March, welcome cherry blossoms, welcome longer days and brighter smiles – welcome home Spring (it’s been a while!!!) Welcome, too, to the seated part of the Ashtanga Baby Primary Series sequence (not suitable for beginners). Please keep in mind the filming (March 2020) was amidst a move during Covid – just some context for the boxes ‘n’ blankets background. P.S. This video introduces Cinnamon Girl (our adopted kitty:)
Among the many benefits, seated asanas help you develop a deeper awareness of alignment plus a sense of rooting down in your sitting bones to grow tall –from the base of the your spine (Muladhara Chakra) to the crown of your head. Dandasana (four limbed staff pose) is where you begin, and where you come back to; think of it as your Tadasana (Mountain) of the seated sequence – if you are practicing and/or teaching, it’s OK to come back to a starting point if you blank! [For teachers: Will you blank when teaching? Yes, you will! So just remember to breath, laugh, and know you aren’t alone! It’s all good!] Discover some epic hip openers in the seated sequence too!
As per, please take time to read (below the vid) NB info on Health and Safety’s; and Assists and Mods. Make sure to warm up beforehand, bringing in your dhyana (meditation), and always setting a devotion / intention; practicing Bhakti Yoga (devotional yoga), by offering up your practice to someone you love, or someone you perhaps find challenging.
Health and Safety note on pregnancy: Please do not practice in your first 12 weeks if you are pregnant, and make sure to have clearance from your doctor; practicing after 8 weeks (minimum) after you have given birth.
– Belt / long sock for reaching foot or binds. Belts will assist you while you progress with learning the different baddha hasta (bound hands) alignements
– Dandasana, Paschimottanasana, Janu Sirsasana, Marichyasana A, Ardha Matsyendrasana – Use padding under your knees when legs are extended and knees do not rest fully on the floor (just prop a small cloth or eye pillow under your knees for extra support.)
– Place block/pillow under elevated knee/thigh (thigh of the bent knee) in Janu Sirsasana, Marichyasana and Ardha Matsyendrasana, for example; and pillow/blanket/sweater under elevated bum cheek (sometimes if it lifts up when folding forward in asanas including Janu Sirsasana, Marichyasana A, and Ardha Matsyendrasana).
– Seated Forward Folds & Twists – Use a belt to reach your feet if you cannot reach comfortably with your hands.
– Navasana – bend your knees and wrap arms around thighs as alternative to straightened legs. Assist: Press feet flat on a wall/cupboard/couch keeping your right angle in tact (thigh and shin at right angles; calf muscle is parallel to the floor).
– Baddha Konasana – Use blocks under thighs in asanas such as Baddha Konasana (Bound Angle; Butterfly) and build a little pyramid of blocks/bolsters/pillows to place your forehead onto until you are able to comfortably reach the floor with your head without straining the lower back and neck.
Sources & inspiration: StewG @ ELSY; Khaled Kendsi; Mark Stephens – Teaching Yoga; Family & Friends & Cinnamon Girl! ❤