The Teachers Practice: If These Hips Could Speak?

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Nikki Costello

Nikki Costello is a Certified Level 3 Iyengar Yoga Teacher (CIYT) and a Certified Yoga Therapist (C-IAYT). For 28 years, her teaching has been inspired by annual trips to India including RIMYI (Ramamani Iyengar M...
Nikki has created and taught her signature class for over 10 years. She will lead you through an inquiry into all the nuanced aspects of yoga practice. The class will include asana, pranayama and meditation, woven together with yoga philosophy. Dedicated students and teachers from all traditions are welcome. Teachers are encouraged to spread the word and extend an invitation to your peers and colleagues. This class is a unique opportunity to come together in a vibrant community that will educate, challenge and progress your studentship and enhance your teaching skills.

I think it’s important in teaching that we don’t make assumptions about who are students are, what they’re coming with, and where they may be at

Invocation 
Om 3x
Adho mukha virasana (AMV)
Adho mukha svanasana (AMS)
Uttanasana 
Tadasana to urdhva hastasana 
  • 2x
Vrksasana 
  • 3x each side, alternating 
  • Lift arms to urdhva hastasana on final repetition 
Raise the right leg, holding outer foot from inside 
  • Repeat on left side 
  • 3x each side, alternating 
  • Alternate for menstruation, hip or knee issues - open leg out to the side and support the foot (turned out) on the back of the chair 
Padangustasana 
  • 1x each side 
  • Alternative for menstruation, take the leg out to the side and support it on the back of the chair 
AMS
Uttanasana 
  • Wide hands, wide legs 
Tadasana 
Utthita Hasta Padangustasana 
  • Holding outside of the foot 
  • 3x each side 
  • Option to use wall for balance/to access leg action 
AMS
Uttanasana 
  • Legs joined 
Dandasana 
Parsva dandasana 
  • Ok for menstruation
  • 2x each side 
Janu sirsasana 
Marichyasana 
Janu sirsasana 
Marichyasana 
  • Stretch the arms upward and reach forward 3x, catching the foot on the third repetition
Dandasana 
Marichyasana 
  • Sit on height if needed 
  • Reach the arms forward, catch the foot 
  • Preparation for bind 
Marichyasana 
  • Have a belt to prepare for clasp 
  • Repeat steps from previous marichyasana 
  • Swing the arm behind the back, catching the belt 
Janu sirsasana 
  • What does the marichi trunk teach janu? 
  • 2x each side 
Paschimottanasana 
Sirsasana
  • Alternative: Supta baddha konasana for those not inverting 
  • Touch and go: Eka pada, parsva eka pada through eka pada
AMV
Halasana or ardha halasana 
  • Eka pada, let the bottom leg hover slightly off the floor 
Savasana