Monday 9:30a Intro: Week 2 (Jan 12, 2009)

4 students – no new students

1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable

2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand

— Learn alignment of ribcage & lift of pubic plate to alleviate strain in lower back; students confused, unable to feel positioning;

3.) Virabhadrasana 2 (2x)
Virabhadra = warrior

4.) Utthita Parsvakonasana
Utthita = extended, Parsva = side, Kona = angle

— Move quickly from Vira 2 into Parsvakonasana to get more mobility;

5.) Virabhadrasana 2

Move into…

6.) Utthita Parsvakonasana

Move into…

7.) Utthita Trikonasana
Utthita = extended, Tri = three, Kona = angle

Move into…

8.) Utthita Parsvakonasana

Move into…

9.) Utthita Trikonasana

— Asanas 5 through 9 were all performed first on the right side, then the sequence repeated on the left, each pose held approx. 30 sec. to 1 min each; students are familiar with the poses and can use them to warm up and bring awareness to the legs, hips;

10.) Utthita Trikonasana

Move into…

11.) Utthita Parsvakonasana

— Turn torso, back foot in, place hands on floor/bricks for…

12.) Parsvottanasana
Parsva = side, Uttan = extended

— Repeat sequence (asanas 10, 11 and 12) on left side;

13.) Rope Utkatasana
Utkata = mighty, powerful

— Loop wrists through ropes, straighten arms dropping bottom towards floor in a “seated” position to give traction stretch to side body and armpits; roll upper arms from outside in (external rotation) to spread at upper back;

14.) Supta Tadasana
Supta = supine, lying down, Tada = mountain

— Study alignment from beginning of class of ribcage with tops of thighs pressing towards floor; notice how the lumbar “pops” up when thighs go down; learn to adjust ribs keeping thighs in this position and reduce arch in lumbar;

15.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation, Sarvanga = entire body

— Supported over cross-wise bolster under mid back, blankets under buttocks and shoulders; modification for student with back injury: turn bolster to length-wise under back & buttocks;

16.) Savasana
Sava = corpse