I am really impressed with how flexible the students are in the class and it is a long session. We just do a short set so there is 45min of warm ups and building of postures. Infact since I began three months ago, everyone has better posture when holding arms out at 90' and front leg stretch poses. Also we are holding the postures longer. We are now moving towards doing a series of frogs in a row - up to 26. It's a big change and very inspiring.
I was torn between the thought of building up the prana be meditation and breath and working on a strong navel centre. Yesterday infact we worked on the navel and on the legs, the hamstrings and quadriceps, with lots of stretching, squatting poses: frogs, crow, and in a pair lowering and standing positions. Why? Some students are going on walking holidays - I'm away for three weeks, earthing and strengthening.
I find frogs very strengthening, and it gets me through the day. We also stopped and felt our navel centre point, then tried stretch pose and then felt it again, to realise the difference after doing the posture. Someone had stiff shoulders and then when we did the 10 bodies set, this included head rolls and shoulder shrugs again.
This morning 20sec stretch pose with 'my friend' - again tomorrow. He lacks he says a measure to compare with, apart from the postures that remind him of football. As he's been doing yoga with me, I've been slack about this. Today we went through a Cleansing the Lymph Glands set, after I did 54 frogs and a few warmups. Keeping the arms up, straight back, working on the posture. Then 3m Meditation. for Guruprasad. I like the part in the comment that says "Just be simple. You are not simple. That is why it is hard for you to concentrate." and "fell yourself showered by all the blessings of heaven - health, wealth, happiness, your ultimate caliber and capacity."
Infact a student asked me the question: What difference does it make if you reverse the breathing when you do cat-cow, chat-vache? That is, inhale when you stretch up the back and inhale when you lower the hips. The main thing is that with compression exercises you - cat - you exhale and with the stretch you inhale. The main thing is that when you raise the head up in cow/vache, the lungs and chest expand and head is up, so it's natural to inhale as the chest expands, and then with the cat/cow, to contract down in and in and exhale.