Monday 9:30a Intro: Week 4 (Jan 26, 2009)

4 students – no new students;

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

2.) Urdhva Baddhanguilyasana
Urdhva = upward, Baddha = bound, Guily = fingers

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

Move into…

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

Move into…

5.) Utthita Trikonasana

6.) Virabhadrasana 2
Virabhadra = warrior

7.) Vrksasana
Vrska = tree

8.) Vimanasana (2x)
Vimana = flying machine

— Bend front knee slowly so attention stays at the back leg; back heel at wall to press & get extension; keep back leg in Tadasana, inner knee moving towards wall;

— Arms out to sides for balance; lift chest by lifting from pubic plate;

10.) Virabhadrasana 1

11.) Uttanasana (5 min)
Uttan = extended

— Variation w/ buttocks at wall, upper thighs belted tightly to the wall so thighs do not come away when extending forward to take head to bolster on chair seat; shorter students stand on bricks so belt is across upper thigh, not hip bones or waist;

12.) Salamba Sarvangasana (10 min)
Salamba = supported; Sarvanga = entire body

— Variation: buttocks on folding chair, shoulders on blankets;

13.) Adho Mukha Virasana
Adho = downward, Mukha = face, Vira – hero

— “Child’s pose” as a rest after Sarvangasana;

14.) Baddha Konasana
Baddha = bound; Kona = angle

— Seated on bolster w/ back against the wall; brick support under the knees

Student with swollen L knee/leg in Viparita Karani (Viparita = reverse; Karani = process) to reduce swelling; additional support: legs belted w/ towel roll placed between upper knees/lower thighs.