Wednesday 6:30p Intro: Week 3 (Jan 21, 2009)

3 students

1.) Tadasana / Samasthiti
Tada = mountain, asana = posture
Sama = same, sthiti = stable

— Foam brick at inner knee to awaken thighs & learn lift;

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

3.) Utthita Trikonasana (2x)
Utthita = extended, Tri = three, Kona = angle

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

— First time done by itself; second time move into…

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

6.) Virabhadrasana 2

Move into…

7.) Utthita Parsvakonasana

8.) Virabhadrasana 1 (2x)

— First time, practice turning feet & trunk, hands on hips;

— Second time, arms up;

9.) Vrksasana
Vrksa = tree

— Near wall, stand firm on Tadasana leg; arms up as in Virabhadrasana 1;

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

— Front heel up on two bricks: one on wide flat side, short end 2 – 3 inches from wall; the other propped at an angle on edge of long side;

— 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, hands on wall & lift chest;

— Second time, hands move down wall towards bricks;

11.) Uttanasana
Uttan = extended

— Arms in Baddha Hastasana (Baddha = bound, Hasta = hands/arms; holding the elbows near the crown of the head);

12.) Ardha Halasana
Ardha = half, 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;

Move into…

13.) Eka Pada Sarvangasana
Eka = one, Pada = foot, Sarvanga = entire body

— Keep toes of one foot on chair seat, extend other leg upwards 90 degrees, both knees straight;

— Alternate legs; then extend both legs up into…

14.) Salamba Sarvangasana
Salamba = supported

— Full shoulder stand, press upper arms into blankets; extend tailbone up towards heels, legs in Tadasana;

— Return to…

15.) Ardha Halasana

16.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation

— Roll out of Ardha 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.