08/01/2025
Sunitaji’s Backbend Class 2024 RIMYI
The class had a theme of the back body, which can’t be seen but has to be felt. The action of the back body is used significantly in the way we stand, the way we sit and safeguards our vital energy.
This class started with standings Asanas.
After a brief warm-up.
Trikonasana
with an accent of stamping the outer foot of the back leg into the floor and pressing the big toes of both feet into the floor to get the grounding for the legs. Turn the chest significantly, take the shoulder blades in, take the thoracic spine deeper in, externally rotate the upper arm of the bottom arm to move the shoulder blades deeper in. Look up, head back, not dropping forward.
Parsvakonasana
In the same manner and including the maximum extension of the side waist, side ribs. Shoulder blades down and in, the turning of the chest in preparation for backbending.
Tadasana and Badangullyasana
Flatten the palms, look up to see the palms, are they flat, lift the thumb side up to get the flatness.
Look down, stretch the arms more up.
Change the grip.
The question was asked, is it easier to look up? Is it easier to look down? Just take notice. One is concave neck, one is convex neck. See how the neck can move.
Adha Chandrasana
Specific instruction on the back leg foot.
Keep the big toe firmly into the floor before lifting the back leg.
The question was asked, why keep the big toe so firmly into the floor?
It acts as a guide, to take the leg up in line with the hip. It also takes the mind in a concentrated way to the tip of the toe, allowing Dhyana to develop. It is meditation in action.
Tadasana and Pashima Namaskar
Rotate upper arms, Spread the chest, lift the chest, widen the collar bones, thoracic spine in. Shoulder blades strongly down but maintain space of the inner shoulder blades and the spine.
Utthita Parsvottanasana with the arms in Pashima Namaskar.
Turn the legs to the right, turn the top buttock of the back leg forward more and more until the hips are level. Turn the back from left to right more and more. Lift the sternum, look up, open the chest, lift the sternum, then take the body over the leg. Readjust the hips by turning the top buttock of the back leg forward. Take the hip of the front leg strongly back.
Turn the feet to concave Prasaritta Padottanasana without bringing the back up, stay for a moment, then turn the feet to the left side of Parsvottanasana, come up. Repeat on the other side.
Uttanasana to rest the brain and the body.
Sirsasana
Take the buttocks deeper into the body.
Alignment doesn’t always mean one straight line. If you think of alignment to always mean a straight line you may miss the deeper action the posture can give. This deeper action brings lightness, touches the organic body and brings the mind to Dhyana.
Sunita explained that Viparita Dandasana comes before Urdhva Danurasana. We practiced from the chair.
When the legs are straight take the arms over the head. Interlink the fingers like Sirsasana although the palms are together, and stretch the fists away from the head. Extend the heels to the wall. We were able to lengthen the body more and more. This prepared the body for
Urdhva Danurasana.
Could be from the floor, could be from a chair, through the chair not over the chair back. Through the chair gives the shape of Urdhva Danurasana.
Prepare the legs, feet and hands and lift the outer body up. Outer thighs, outer waist, outer hips, go up.
We then went back the Urdhva Danurasana and repeated many times.
Class finished with a chair Setubanda Dandasana with calves on the chair and shoulders on the bolster. More height may be needed on the bolster.
Relax completely.
Then finishing with Savasana, calves the chair.
Relax completely.
