Wednesday 6:30p Intro: Week 2 (Jan 14, 2009)

3 students – 2 new, one returning

Opening talk about ahimsa or non-harming, how it relates to practice, why we discuss physical ailments before class and how not to further aggravate a problem (ex. headache).

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

— Learn order of action in straightening the knees: with knees slightly bent, lift thighs strongly in order to straighten – NOT straightening knees by throwing back then lifting;

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

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

— Mats in middle of room; not getting the lift of the knees;

— Asanas 4, 5 and 6 performed with short end of mat at the rope wall and two bricks – one on wide flat side, the other propped on first at an angle on edge of long side – under heel so foot is at a natural angle for the ankle;

4.) Utthita Trikonasana (2x)

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

— First time done by itself, keep torso erect (do not lean towards bent knee); work on bending the knee, opening the inner thigh; back leg straight;

— Second time move into…

6.) Utthita Parsvakonasana (2x)
Utthita = extended, Parsva = side, Kona = angle

— “Sit” the buttock bone down, extend the side body with palm pressing the wall;

7.) Utthita Trikonasana

Come up, then move into…

8.) Virabhadrasana 2

Move into…

9.) Utthita Parsvakonasana

— Asanas 7, 8 and 9 performed with back heel at the wall;

10.) Parsvottanasana (2x)
Parsva = side, Uttan = extended

— Use same brick set up as earlier, front heel on bricks; bring both hips parallel to wall; front leg: draw hip away from wall stretch back and side of leg; back leg: hip draws towards wall & calf stretches; lift both knees;

— First time, fingertips on wall, chest up and shoulders down;

— Second time, hands move down wall towards bricks;

11.) Paschima Baddha Hastasana
Paschima = back, Baddha = bound, Hasta = hand

— Students hold elbows, arms behind back to open the chest while they observe demonstration of…

12.) Halasana
Hala = plough

— Swing up from the floor to place feet on folding chair; 4 blankets under shoulders, head on the floor; elbows belted behind back, place hands on upper back;

— Toe tips on chair seat, keep knees straight, inner knees moving up towards ceiling; press upper arms down into blankets to lift the chest;

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

— Come out of Halasana, slide upper body off blanket stack, keep buttocks and thighs on; tuck shoulders under to keep chest open; close eyes and rest;

14.) Savasana
Sava = corpse

— From Setubandha Sarvangasana, move further off blankets so entire back & buttocks are on floor, rest with legs on blankets.