Online Class Notes (Jesse) [20]

let us fend for ourselves

QR code 

complacent – not careful enough

careful what you wish for 

give me the benefit of the doubt 

raised < > concave
eg. there was a raised burn mark on the countertop and I sandpapered it away

magnetic – mag neh tick
manic
quadriceps – kwad reh seps

How to use navassana for pose transition

Boat pose: Sitting on your seatbone, bend your knees and as you exhale, roll your pelvis back to sit on the back of your seatbone, which will contract your lower abdominal muscles without gripping your hip flexor. Keep your chest lifted whilst imagining that there is a magnetic force holding your abdominal muscles and thighs together, without straining your quadriceps.

Now for the transition.

Standing on your tip-toes, exhale as you lower your hips and round your pelvis. Use this same “magnetism” principle between the chest and thighs in the jumping forward transition from downward-facing dog.

The Rectus muscle is connected to your pubic bone, so in order to engage the lower abdominal muscles, it’s important to tilt your pelvis back slightly without using your hip flexor to raise your legs up.

Be aware that when squatting down before the jumping forward transition, avoid sticking your butt out, but rather tilt your pelvis back slightly as this will engage your lower abdominal muscles.