Backbending over and beyond

For the last 3 classes, she has been emphasizing to pull the trapezius muscle down and to fit the arm in the shoulder

Adho Muka Virasana
Adho Muka Svanasana
Uttanasana
Adho Muka Vrksasana, press heel of hand down, arms straight, absolutely straight. Kick up alternating, lower with both legs at once
Adho Muka Vrksasana, kick up with both legs, balance, lower with both legs
Pincha Mayurasana, note how long the upper arms bones are
Sirsasana 5”
Parsva Sirsasana, maintain length of upper arm bones while turning
Parvritta Eka pada Sirsasana , do not drop the lumbar, do not spread legs too far. Maintain length of upper arm. Come back to center, note position of upper arms, do not change. Do not puff abdomen, lumbar moves up and that brings abdomen in towards lumber spine.
Come down, change interlock: repeat Parsva Sirsasana & Parvritta Eka pada Sirsasana
Urdhva Dhanurasana at wall, hands on tightly rolled blanket. Press down through heel of hand to fix shoulder into back. Trapezius muscle down down down the back, outer arm rolls in.
Tadasana, coil back ribs in and take upper arms back, fix scapulae in. Keep imprint.
Urdhva Dhanurasana at wall, hands turned out on blanket. Elbows straight
Viparita Dandasana: elbows against blanket, press forearms down and move chest toward wall, walk in with feet. Repeat 3 x
Urdhva Dhanurasana at wall, hands on floor, press heels of palms to fix humorus in socket. Elbows locked.
Viparita Dandasana as above
Kapotasana, hands toward wall, lumbar down, lift chest, open thoracic. Walk down wall.
Do not bend in the lumbar, that is an egoistic action. Opening in thoracic, in chest is a sattvic action. Lift!
Eka Pada Raj Kapotasana preparation: front leg in Marichyasana (deep lunge), back leg straight like in Hanumanasana. Touch fingers to the floor, open chest, head back, coil back ribs in.. go, further.. hands further back.
Halasana with bolster, tumble and then roll upper arms back, stretch arms back, take shoulder heads back away from bolster.
Savasana

If you watch Guruji practice now, you will see the sattvic action. He is still learning what it is to practice in old age. His age is teaching him. You all do with egoistic and rajasic action. Learn!

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