my first vinyasa

monday is my favourite yoga day, as this is my 'yogadance' day! the only problem is, the class starts at 7pm.

because i am working in "town", i would need 45mins - 1hour to get there in time (klcc to damansara perdana)...which means leaving work around 6pm (half hour before the requisited time).
my boss doesn't really mind about clocking the hours, as long as you get the work done. which is why USUALLY i can make it in time.

unfortunately, yesterday was a day with back-to-back meetings, which was SUPPOSED to end by 530pm.
but in true nature, it ended around 615pm.
by the time i got to my car, it was already 635pm.

still feeling optimistic, i tried speeding to my destination...which soon i found out was only possible if i could fly over the bumper to bumper cars.

and because i was going to fast today, i needed to have my yoga dose. the only option was to go for the 'vinyasa' class at 745pm.

vinyasa
=
series of postures executed in succession, often timed with the breath

the website stated that vinyasa were for 'intermediate' students (which i thought i was). i also thought that this class was similar to 'gentle flow' back at yogazone (which i used to go for).

the classes started out quite alright, albeit heavy breathing and profuse sweating, with a series of sun salutations. after completing a few rounds, ninie (the instructor) said..."good, we just completed the warm up". (what?!)

i was NOT prepared for what came after that. as, they progressed into variations of arm balancing postures. AND in between that doing sun salutations with THREE chaturangas and planks (i can only do ONE...after which i just flop to the ground), which is a slightly more intensed push up.

chaturanga dandasana

the arm balancing postures were quite body (and mind) bending. and i found it to be a bit tough. nevertheless, i am quite determined to try and achieve this. so, either i will practice it at HOME...OR...go for more vinyasa classes *shudder*. needless to say, my arms feel like jello today.

bakasana - crane pose

1. Squat down from Tadasana (mountain pose) with your inner feet a few inches apart.
2. Separate your knees wider than your hips and lean the torso forward, between the inner thighs.
   
3. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.
4. Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible.
   
5. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible.
6. With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms.
7. To release, exhale and slowly lower your feet to the floor, back into a squat.

parsva bakasana - side crane pose

1. Bend your knees to a half-squat, thighs parallel to the floor. Take your left elbow to the outside of your right thigh as you soften your belly.
2. Exhaling, twist your torso to the right, bringing your left lower ribs across toward your right thigh as far as you can.
3. Slide the back of your left arm down the outside of the right thigh, bringing your outer armpit as close to the outer thigh as you can. Keeping the arm in place, do a slight back bend and draw your right shoulder back to twist your torso more deeply.
4. Exhaling each time, repeat these alternating backbending and twisting movements until you reach your maximum rotation. Then slide your left upper arm several inches toward your right hip and press it firmly against your right thigh; maintaining this pressure, draw the upper arm back toward your right knee without allowing the skin to slide. This will rotate the flesh of the upper arm outward, locking it in place. Once your arm is in position on your thigh, note the point of skin-to-skin contact. Try not to change it throughout the pose.
5. Now squat down fully, buttocks just above your heels. Place your left palm on the floor just outside your right foot. If the hand doesn't easily reach the floor, tip your torso to the right until you can put your palm down flat. Maintaining contact between your left upper arm and your right outer thigh, lean even more to the right until you can place your right hand on the floor. Your hands should be shoulder width apart and positioned on an imaginary line drawn diagonally away from your right foot angled in the direction of the heel. Set your fingers parallel to each other. Most of your weight will still be on your feet.
6. Concentrate on maintaining the point of contact between your left arm and right thigh as you slowly lift your pelvis and shift it to the right, aiming to bring the middle of your abdomen above and between your hands. This is not the precise balance point, but if you get this close you'll probably be able to find the perfect position by feel. As you get close, the weight on your hands will increase, while that on your feet will decrease until they lift easily.
7. Now put the finishing touches on the pose. Keep your feet together and press out through their inner edges. Draw your heels toward your buttocks. Exhaling, soften your belly to prepare for the twist, then pull your left hip strongly down and lift both feet up. Your left arm may remain slightly bent, but straighten it as much as you can without allowing your legs to slide down.
8. Straighten your right arm completely. As you lift your right shoulder, twist your spine further. Lift your chest and head, and look forward. Breathe evenly and naturally. Hold the pose for 20 seconds or longer, then lower your feet back to the floor with an exhale. Repeat it on the other side for the same length of time.
   

astavakrasana - eight angled pose

1. Stand in Tadasana (Mountain Pose), with your feet separated a bit wider than usual. Exhale, bend forward to Uttanasana (Standing Forward Bend), press your hands to the floor outside your feet. Then with your knees slightly bent, slip your right arm to the inside and then behind your right leg, and finally press the hand on the floor just outside your right foot. Work your right arm across the back of the right knee, until the knee is high up on the back of your right shoulder.
2. Brace your shoulder against the knee and slide your left foot to the right. Cross the left ankle in front of the right and hook the ankles. Lean slightly to the left, taking more weight on your left arm, and begin to lift your feet a few inches off the floor.
3. With the right leg supported on the shoulder, exhale and bend your elbows. Lean your torso forward and lower it toward parallel to the floor; at the same time, straighten your knees and extend your legs out to the right, parallel to the floor (and perpendicular to your torso). Squeeze your upper right arm between your thighs. Use that pressure to help twist your torso to the left. Keep your elbows in close to the torso. Look at the floor.
4. Hold for 30 seconds to a minute. Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles, and return your feet to the floor. Stand back and rest in Uttanasana for a few breaths. Then repeat the pose for the same length of time to the left.

so good luck to me (and anyone else who wants to try this at home)!

p/s: i hope my arms feel better in time for my morning yoga class with azmi tomorrow