Friday, February 27, 2009
Friday 6:00a Asana 1: Week 9 (Feb 27, 2009)
NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.
7 students
1. Adho Mukha Svanasana
2-5 min;
From the wall;
Upper thighs held using one rope across both;
2. Uttanasana
1-2 min;
Walk forward from Adho Mukha Svanasana until rope taut across thighs;
Hips over heels;
3. Rope 1
4. Adho Mukha Svanasana
30 sec. to 1 min;
Independent/away from wall;
5. Sirsasana
2-5 min;
Support at the wall;
Using the brick “house” set-up to bring the shoulder blades into the upper back;
6. Salamba Sarvangasana
5-7 min.;
7. Upavista Konasana
8. Janu Sirsasana
9. Pachimottanasana
Poses 7, 8 & 9 done with head resting on chair seat;
1-2 min. per side, per pose;
10. Adho Mukha Svanasana
30 sec. to 1 min.;
11. Supta Virasana
1-2 min. or longer per capacity;
Knees belted;
12. Supta Baddha Konasana
5 min.;
Legs & feet belted;
Friday, February 20, 2009
Friday 6:00a Asana 1: Week 8 (Feb 20, 2009)
NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.
4 students. One menstruating.
Focus on widening & opening area under breast and narrowing corresponding area at the back as well as opening armpits & armpit chest.
1. Adho Mukha Svanasana
Four times (4x);
1st: No props, middle of the room;
2nd: Block between upper thighs; move from Uttanasana to keep heels down;
3rd: Go for maximum extension, take head down (pulse) to open armpits; still using block at thighs;
4th: Repeat 1st & compare;
2. Rope 1
3. Paschima Baddha Hastasana
4. Gomukhasana
Arms only;
5. Paschima Baddha Hastasana
Hold wall ropes; climb the grip up while raising the heels up, then maintain grip as heel lower back down;
At this point the menstruating student followed the menstrual sequence card provided by Chris Saudek. The rest of the class did the following:
6. Utthita Trikonasana
2x;
7. Parsvottanasana
Hands on bricks or floor;
Stay forward & turn, move into…
8. Prasarita Padottanasana
1st side: head up, concave back;
2nd side: head down
9. Parivrtta Trikonasana
2x;
10. Adho Mukha Svanasana
11. Chatusch Padasana
2x;
1st: Hold & pull belt around ankles;
2nd: Hold ankles;
12. Halasana
Into…
13. Salamba Sarvangasana
14. Savasana
Wednesday, February 18, 2009
Tuesday 6.30p Intro: Week 7 (Feb 17, 2009)
We continue to refine the poses already covered, and have added Ardha Chandrasana and Sarvangasana. The remainder of the class focused on consolidation of what we covered through Week 5, with an emphasis on Virabhadrasana I, and Sarvangasana preparations.
Next week we will do restorative poses.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
8. Tadasana (Paschima Namaskarasana)
9. Rope 1
a. Omitted for lack of time. Do this prior to every class to help open shoulders.
10. Utkatasana
a. Feet together.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
a. Press the right hand down and turn open the abdomen and chest from the right groin.
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
a. Press the right hand down and turn open the abdomen and chest from the right groin.
16. Vrksasana
a. Press down inner edge of right foot by moving outer left thigh in.
b. Side of standing leg near a wall for confidence.
c. Did Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana first to facilitate opening the right groin towards the knee.
17. Vimanasana
a. Perform classic pose without lifting the left heel.
b. Those who have difficulty opening the armpits, or have elevated blood pressure, in Urdhva Hastasana can temporarily substitute this variation for the classic Virabhadrasana I.
18. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. This continues and increases the stretch of Vimanasana, as a preparation for Virabhadrasana I, Parsvottanasana, and Adho Mukha Svanasana.
b. When calves are stretched, the back brain descends, and internal relaxation sets in.
c. Do this prior to every class to help open the calves.
19. Virabhadrasana I
a. First steady the right leg. Lift the toes to press the inner edge of the first metatarsal down. From there lift up through the inner knee to prevent the knee from wandering away from the midline.
b. Press hands into upper wall ropes to lift the pubic plate. This takes the pressure off of the diaphragm to help you breathe and keep the blood pressure normal. When there are no wall ropes, press the hands into imaginary ones to feel the resistance to help lift the pubic plate.
c. Keeping the left heel down, lift the femur into the socket. The lower buttock, at the buttock crease, should be firm, but the sacral muscles and upper buttock must not grip, else the pelvis tilts forward and it is difficult to breathe.
20. Ardha Chandrasana
a. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg.
b. Press the fingers into the floor to straighten the right leg.
21. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Right heel up on flat brick, right sole on angled brick at wall.
c. Preparation for Adho Mukha Svanasana.
22. Prasarita Padottanasana (hands on bricks, concave back)
23. Adho Mukha Svanasana
a. Hands turned out at wall. Stretch the inner armpit towards the hip.
24. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
b. Buttocks at the wall, hand forward.
c. If stiff, do Ardha Uttanasana facing the wall in an L shape.
25. Padangusthasana
a. Loop a belt beneath the forefoot, and, make it sufficiently long with straight arms to be able to make the upper back and the lumbar concave.
26. Sarvangasana Cycle
a. Salamba Sarvangasana at wall
b. Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.
c. Keep upper arms down to free torso.
d. Remember where you placed the blankets relative to the wall. It is critical to place the shoulders on the blanket but have the back of the head on the floor.
e. Get on top of the shoulders to relieve pressure in the head. If there is throbbing pressure in the head, come down immediately and ask the instructor how to proceed.
27. Forward Extensions
a. Substituted Adho Mukha Swastikasana for Paschimottanasana.
b. Place head on chair seat, hands up holding the arms of the chair.
c. Relieves pressure in the head from Sarvangasana
28. Savasana
Next week we will do restorative poses.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
8. Tadasana (Paschima Namaskarasana)
9. Rope 1
a. Omitted for lack of time. Do this prior to every class to help open shoulders.
10. Utkatasana
a. Feet together.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
a. Press the right hand down and turn open the abdomen and chest from the right groin.
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
a. Press the right hand down and turn open the abdomen and chest from the right groin.
16. Vrksasana
a. Press down inner edge of right foot by moving outer left thigh in.
b. Side of standing leg near a wall for confidence.
c. Did Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana first to facilitate opening the right groin towards the knee.
17. Vimanasana
a. Perform classic pose without lifting the left heel.
b. Those who have difficulty opening the armpits, or have elevated blood pressure, in Urdhva Hastasana can temporarily substitute this variation for the classic Virabhadrasana I.
18. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. This continues and increases the stretch of Vimanasana, as a preparation for Virabhadrasana I, Parsvottanasana, and Adho Mukha Svanasana.
b. When calves are stretched, the back brain descends, and internal relaxation sets in.
c. Do this prior to every class to help open the calves.
19. Virabhadrasana I
a. First steady the right leg. Lift the toes to press the inner edge of the first metatarsal down. From there lift up through the inner knee to prevent the knee from wandering away from the midline.
b. Press hands into upper wall ropes to lift the pubic plate. This takes the pressure off of the diaphragm to help you breathe and keep the blood pressure normal. When there are no wall ropes, press the hands into imaginary ones to feel the resistance to help lift the pubic plate.
c. Keeping the left heel down, lift the femur into the socket. The lower buttock, at the buttock crease, should be firm, but the sacral muscles and upper buttock must not grip, else the pelvis tilts forward and it is difficult to breathe.
20. Ardha Chandrasana
a. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg.
b. Press the fingers into the floor to straighten the right leg.
21. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Right heel up on flat brick, right sole on angled brick at wall.
c. Preparation for Adho Mukha Svanasana.
22. Prasarita Padottanasana (hands on bricks, concave back)
23. Adho Mukha Svanasana
a. Hands turned out at wall. Stretch the inner armpit towards the hip.
24. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
b. Buttocks at the wall, hand forward.
c. If stiff, do Ardha Uttanasana facing the wall in an L shape.
25. Padangusthasana
a. Loop a belt beneath the forefoot, and, make it sufficiently long with straight arms to be able to make the upper back and the lumbar concave.
26. Sarvangasana Cycle
a. Salamba Sarvangasana at wall
b. Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.
c. Keep upper arms down to free torso.
d. Remember where you placed the blankets relative to the wall. It is critical to place the shoulders on the blanket but have the back of the head on the floor.
e. Get on top of the shoulders to relieve pressure in the head. If there is throbbing pressure in the head, come down immediately and ask the instructor how to proceed.
27. Forward Extensions
a. Substituted Adho Mukha Swastikasana for Paschimottanasana.
b. Place head on chair seat, hands up holding the arms of the chair.
c. Relieves pressure in the head from Sarvangasana
28. Savasana
Tuesday 4.30p MS: Week 7 (Feb 17, 2009)
Emphasis on restorative poses to combat brain fog and fatigue due to emotional distress (LM).
Invocation in Swastikasana
1. Viparita Karani
a. Buttocks and upper back supported with bolster; blanket under head.
b. 30 minutes to quiet the brain
2. Simhasana Box Savasana with weight on thighs (LM)
a. In lieu of Viparita Karani.
b. Use a neck roll, and bandage the head. Support arms on blankets sloped down towards elbow to prevent forcing open the chest.
3. Supta Baddha Konasana
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest.
b. BR started earlier due to reflux.
4. Ujjayi I and II in Supta Baddha Konasana
a. When sighing observe the descending action of the back brain. Similarly, exhalation at the beginning of pranayama softens the facial muscles.
Invocation in Swastikasana
1. Viparita Karani
a. Buttocks and upper back supported with bolster; blanket under head.
b. 30 minutes to quiet the brain
2. Simhasana Box Savasana with weight on thighs (LM)
a. In lieu of Viparita Karani.
b. Use a neck roll, and bandage the head. Support arms on blankets sloped down towards elbow to prevent forcing open the chest.
3. Supta Baddha Konasana
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest.
b. BR started earlier due to reflux.
4. Ujjayi I and II in Supta Baddha Konasana
a. When sighing observe the descending action of the back brain. Similarly, exhalation at the beginning of pranayama softens the facial muscles.
Sunday, February 15, 2009
Saturday 10.30a Intro: Week 7 (Feb 14, 2009)
Since the session 75% over, and we will not admit any new students, we continue to work on arm work in preparation for Sarvangasana, and basic standings.
Word-by-word explanation of Bhojaraja’s Patanjali Invocation
Discussion: Patanjali Yoga Sutra II.31, Yoga is universally applicable regardless of class, time or place, even though yoga has been appropriated through the ages to accomplish the needs of various religions and cultures.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time.
5. Tadasana (Paschima Baddha Hasta arms)
a. Holding elbows, press floating ribs back into the arm to free the diaphragm. Then roll open from the sternum to the frontal shoulders.
b. If unable to hold elbows, Baddha - bind - the arms with a belt. (not done in this class)
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Paschima Namaskarasana)
8. Utkatasana
9. Vrksasana (bend right knee first)
10. Utthita Hasta Padasana
11. Parsva Hasta Padasana
12. Utthita Trikonasana
13. Virabhadrasana II
a. Lift pubic plate.
14. Utthita Parsvakonasana
15. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
16. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
b. Lift pubic plate.
c. Beginners unable to do Urdhva Hastasana, should use the Vimanasana arms position.
17. Ardha Chandrasana
a. Keeping the front knee bent, and the right inner foot pressed down, lift up the left leg.
18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Preparation for Adho Mukha Svanasana.
19. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back feet apart and feet together)
20. Padangusthasana
a. Pull belt looped around feet to get concave back.
21. Adho Mukha Svanasana
22. Sarvangasana Cycle
a. Salamba Sarvangasana at wall
b. Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.
c. Omitted for lack of time.
23. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
d. Omitted for lack of time. Will do next week.
24. Savasana
a. Prone for lower back pain
Word-by-word explanation of Bhojaraja’s Patanjali Invocation
Discussion: Patanjali Yoga Sutra II.31, Yoga is universally applicable regardless of class, time or place, even though yoga has been appropriated through the ages to accomplish the needs of various religions and cultures.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time.
5. Tadasana (Paschima Baddha Hasta arms)
a. Holding elbows, press floating ribs back into the arm to free the diaphragm. Then roll open from the sternum to the frontal shoulders.
b. If unable to hold elbows, Baddha - bind - the arms with a belt. (not done in this class)
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Paschima Namaskarasana)
8. Utkatasana
9. Vrksasana (bend right knee first)
10. Utthita Hasta Padasana
11. Parsva Hasta Padasana
12. Utthita Trikonasana
13. Virabhadrasana II
a. Lift pubic plate.
14. Utthita Parsvakonasana
15. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
16. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
b. Lift pubic plate.
c. Beginners unable to do Urdhva Hastasana, should use the Vimanasana arms position.
17. Ardha Chandrasana
a. Keeping the front knee bent, and the right inner foot pressed down, lift up the left leg.
18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Preparation for Adho Mukha Svanasana.
19. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back feet apart and feet together)
20. Padangusthasana
a. Pull belt looped around feet to get concave back.
21. Adho Mukha Svanasana
22. Sarvangasana Cycle
a. Salamba Sarvangasana at wall
b. Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.
c. Omitted for lack of time.
23. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
d. Omitted for lack of time. Will do next week.
24. Savasana
a. Prone for lower back pain
Friday, February 13, 2009
Friday 6:00a Asana 1: Week 7 (Feb 13, 2009)
NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.
6 students. One student menstruating.
1. Adho Mukha Virasana
5 min.
Bolster support under chest;
2. Adho Mukha Svanasana
Three times (3x);
w/ head support;
3. Adho Mukha Virasana
No bolster;
Extend arms actively;
4. Virabhadrasana 2
2x; 2nd time into…
5. Utthita Parsvakonasana
6. Utthita Trikonasana
Into…
7. Ardha Chandrasana
Into…
8. Parsvottanasana
Turn w/hands on the floor to…
9. Prasarita Padottanasana
1st side: head up, concave back;
Repeat sequence (6-9), 2nd side, head down;
10. Adho Mukha Svanasana
11. Parsvottanasana
2x;
1st: hands on chair seat;
2nd: head down on chair seat or higher support;
12. Parivrtta Trikonasana
3x;
1st & 2nd: hand to chair seat;
3rd: hand to floor @ outer ankle;
13. Parivrtta Parsvakonasana
Back heel @ wall;
14. Adho Mukha Svanasana
15. Halasana
Into…
16. Salamba Sarvangasana
17. Setubandha Sarvangasana
As a rest;
18. Savasana
Thursday 6.30p Intro: Week 6 (Feb 12, 2009)
Since the session 75% over, and we will not admit any new students, we continue to consolidate and work more on Paschima Baddha Hasta arm work, Rope 1, and Sarvangasana variations in detail. Next week we will introduce Ardha Chandrasana.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.31, Yoga is universally applicable regardless of class, time or place, even though yoga has been appropriated through the ages to accomplish the needs of various religions and cultures.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time.
5. Tadasana (Paschima Baddha Hasta arms)
a. Holding elbows, press floating ribs back into the arm to free the diaphragm. Then roll open from the sternum to the frontal shoulders. Pressing back also stops throat tickle and cough tendency.
b. If unable to hold elbows, Baddha - bind - the arms with a belt.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Paschima Namaskarasana)
8. Utkatasana
a. Omitted for lack of time.
9. Vrksasana (bend right knee first)
a. Fix your gaze on a non-moving point and press down inner edge of left foot.
b. Adaptation: If both knees are arthritic, swollen and difficult to bend, don’t push right sole into left inner knee. Place head of right kneecap on wall, and right sole above left knee to do safely. Then hit in from outer left thigh into right sole.
10. Utthita Hasta Padasana
11. Parsva Hasta Padasana
12. Utthita Trikonasana
13. Virabhadrasana II
a. Lift pubic plate.
14. Utthita Parsvakonasana
15. Rope 1
a. Roll upper arms out to open shoulders and further facilitate Urdhva Hastasana. This action also prevents painful compression in the Paschima Namaskara arm in Gomukhasana.
16. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
17. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
b. Lift pubic plate.
18. Ardha Chandrasana
a. Omitted for lack of time. Will do next week.
19. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Right heel up on flat brick, right sole on angled brick at wall.
c. Preparation for Adho Mukha Svanasana.
20. Adho Mukha Svanasana
a. From Uttanasana, hands turned out 90° on edge of bricks at wall.
b. Heels up on bricks, hands straight ahead on floor.
21. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back feet apart and feet together)
b. Omitted for lack of time. Will do next week.
22. Padangusthasana
a. Pull belt looped around feet to get concave back.
b. Omitted for lack of time. Will do next week.
23. Sarvangasana Cycle
a. Salamba Sarvangasana at wall
b. Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.
c. Keep upper arms down to free torso.
24. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
d. Omitted for lack of time. Will do next week.
25. Savasana
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.31, Yoga is universally applicable regardless of class, time or place, even though yoga has been appropriated through the ages to accomplish the needs of various religions and cultures.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time.
5. Tadasana (Paschima Baddha Hasta arms)
a. Holding elbows, press floating ribs back into the arm to free the diaphragm. Then roll open from the sternum to the frontal shoulders. Pressing back also stops throat tickle and cough tendency.
b. If unable to hold elbows, Baddha - bind - the arms with a belt.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Paschima Namaskarasana)
8. Utkatasana
a. Omitted for lack of time.
9. Vrksasana (bend right knee first)
a. Fix your gaze on a non-moving point and press down inner edge of left foot.
b. Adaptation: If both knees are arthritic, swollen and difficult to bend, don’t push right sole into left inner knee. Place head of right kneecap on wall, and right sole above left knee to do safely. Then hit in from outer left thigh into right sole.
10. Utthita Hasta Padasana
11. Parsva Hasta Padasana
12. Utthita Trikonasana
13. Virabhadrasana II
a. Lift pubic plate.
14. Utthita Parsvakonasana
15. Rope 1
a. Roll upper arms out to open shoulders and further facilitate Urdhva Hastasana. This action also prevents painful compression in the Paschima Namaskara arm in Gomukhasana.
16. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
17. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
b. Lift pubic plate.
18. Ardha Chandrasana
a. Omitted for lack of time. Will do next week.
19. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Right heel up on flat brick, right sole on angled brick at wall.
c. Preparation for Adho Mukha Svanasana.
20. Adho Mukha Svanasana
a. From Uttanasana, hands turned out 90° on edge of bricks at wall.
b. Heels up on bricks, hands straight ahead on floor.
21. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back feet apart and feet together)
b. Omitted for lack of time. Will do next week.
22. Padangusthasana
a. Pull belt looped around feet to get concave back.
b. Omitted for lack of time. Will do next week.
23. Sarvangasana Cycle
a. Salamba Sarvangasana at wall
b. Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.
c. Keep upper arms down to free torso.
24. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
d. Omitted for lack of time. Will do next week.
25. Savasana
Wednesday, February 11, 2009
Tuesday 6.30p Intro: Week 6 (Feb 10, 2009)
Since the session is more than half over, and we will not admit any new students, we have begun to refine the poses already covered and pick up omitted poses from the last five weeks.
With this group of students we will mainly concentrate on the syllabus through Week 5 for the remainder of the session. We cannot proceed to Paschimottanasana unless and until pupils can hold toes in Padangustha Dandasana. Likewise, the arm asanas in Tadasana are necessary for the safe practice of the Sarvangasana Cycle.
Next week we will continue to consolidate and add Ardha Chandrasana from Week 6.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutras I.12-14, What is Yoga Practice?
The commentary on Yoga Sutra I.12 begins rhetorically with the question “What are the means of stopping... the movements of the mind?” Patanjali “answers” by recommending the two key concepts of practice and detachment as the solution.
Patanjali continues by characterizing abhyasa:
The word sat-kara breaks down into a compound of two words that translate as “right - fashion”. This is interpreted as a “positive and devout attitude” characterized as “in a devoted way — with austerity, continence, knowledge and faith.”
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
c. If unable to hold elbows, Baddha - bind - the arms with a belt.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, combining actions of prior two variations.
8. Tadasana (Paschima Namaskarasana)
9. Rope 1
a. Roll upper arms out to open shoulders and further facilitate Urdhva Hastasana.
10. Utkatasana
a. Feet together.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
16. Vrksasana
a. Fix your gaze on a non-moving point and press down inner edge of right foot.
b. Side of standing leg near a wall for confidence.
c. Did Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana first to facilitate opening the right groin towards the knee.
17. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
d. Those who have difficulty opening the armpits in Urdhva Hastasana can temporarily substitute this variation for the classic Virabhadrasana I.
18. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
b. Those who have difficulty opening the armpits in Urdhva Hastasana can bind the upper arms with a belt.
19. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
20. Prasarita Padottanasana (hands on bricks, concave back)
21. Adho Mukha Svanasana
a. Hands turned out at wall. Stretch the inner armpit towards the hip.
22. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
23. Padangusthasana
a. Loop a belt beneath the forefoot, and, make it sufficiently long with straight arms to be able to make the lumbar concave.
24. Sarvangasana Cycle
a. Substituted Chair Sarvangasana.
25. Forward Extensions
a. Substituted Adho Mukha Swastikasana for Paschimottanasana.
b. Place head on chair seat, hands up holding the arms of the chair.
26. Savasana
With this group of students we will mainly concentrate on the syllabus through Week 5 for the remainder of the session. We cannot proceed to Paschimottanasana unless and until pupils can hold toes in Padangustha Dandasana. Likewise, the arm asanas in Tadasana are necessary for the safe practice of the Sarvangasana Cycle.
Next week we will continue to consolidate and add Ardha Chandrasana from Week 6.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutras I.12-14, What is Yoga Practice?
The commentary on Yoga Sutra I.12 begins rhetorically with the question “What are the means of stopping... the movements of the mind?” Patanjali “answers” by recommending the two key concepts of practice and detachment as the solution.
PYS I.12 Practice and detachment are the means to still the movements of consciousness.Patanjali then equates abhyasa, practice, with stillness and stability:
PYS I.13 Practice is the steadfast effort to still and stabilize the fluctuations (vrittis) of the mind.The commentator defines the absence of vrttis as tranquillity. He also adds both energy (or vigor) and enthusiasm as necessary traits.
Patanjali continues by characterizing abhyasa:
PYS I.14 Long, uninterrupted and alert (satkara) practice is the firm foundation for restraining the fluctuations.The basic structure of B.K.S. Iyengar’s translation of Yoga Sutra I.14 declares that “practice is the ... foundation”, the purpose of which is restraint of the fluctuations (vrittis) of the mind.
The word sat-kara breaks down into a compound of two words that translate as “right - fashion”. This is interpreted as a “positive and devout attitude” characterized as “in a devoted way — with austerity, continence, knowledge and faith.”
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
c. If unable to hold elbows, Baddha - bind - the arms with a belt.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, combining actions of prior two variations.
8. Tadasana (Paschima Namaskarasana)
9. Rope 1
a. Roll upper arms out to open shoulders and further facilitate Urdhva Hastasana.
10. Utkatasana
a. Feet together.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
16. Vrksasana
a. Fix your gaze on a non-moving point and press down inner edge of right foot.
b. Side of standing leg near a wall for confidence.
c. Did Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana first to facilitate opening the right groin towards the knee.
17. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
d. Those who have difficulty opening the armpits in Urdhva Hastasana can temporarily substitute this variation for the classic Virabhadrasana I.
18. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
b. Those who have difficulty opening the armpits in Urdhva Hastasana can bind the upper arms with a belt.
19. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
20. Prasarita Padottanasana (hands on bricks, concave back)
21. Adho Mukha Svanasana
a. Hands turned out at wall. Stretch the inner armpit towards the hip.
22. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
23. Padangusthasana
a. Loop a belt beneath the forefoot, and, make it sufficiently long with straight arms to be able to make the lumbar concave.
24. Sarvangasana Cycle
a. Substituted Chair Sarvangasana.
25. Forward Extensions
a. Substituted Adho Mukha Swastikasana for Paschimottanasana.
b. Place head on chair seat, hands up holding the arms of the chair.
26. Savasana
Tuesday 4.30p MS: Week 6 (Feb 10, 2009)
Emphasis on shoulder opening and calf stretches both to improve gait mechanism and as a preparation for Virabhadrasana I.
Invocation in Swastikasana
1. Rope 1
a. Assistant pulls Rope Shoulder Harness down to prevent shrugging the shoulders.
2. Brick Tadasana
a. Keep thighs back to take weight more towards the heels.
3. Parsvottanasana (upright, hands on wall)
a. Turn left leg in but resist inner left knee to keep it straight.
b. Push hands on wall to take right hip back and left hip forward. Stretch the left calf.
4. Calf Stretcher Tadasana
a. Soles on wooden stretcher, back to wall.
b. Soles on inverted chair seat, facing wall and holding lower ropes. This continues and increases the stretch in Parsvottanasana, to emphasize heel strike in gait and prevent walking on tiptoes.
5. Wall Urdhva Prasarita Padasana
a. To rest legs (BR). Forearms on bricks.
b. Hands touch the floor with interlaced fingers. No bricks.
6. Wall Parivrtta Trikonasana
a. To unbind hips to make gait more fluid.
b. Left hand pulls rope hook; right hand pushes wall.
7. Supta Baddha Konasana (BR)
7. Chair Sarvangasana (MF)
Invocation in Swastikasana
1. Rope 1
a. Assistant pulls Rope Shoulder Harness down to prevent shrugging the shoulders.
2. Brick Tadasana
a. Keep thighs back to take weight more towards the heels.
3. Parsvottanasana (upright, hands on wall)
a. Turn left leg in but resist inner left knee to keep it straight.
b. Push hands on wall to take right hip back and left hip forward. Stretch the left calf.
4. Calf Stretcher Tadasana
a. Soles on wooden stretcher, back to wall.
b. Soles on inverted chair seat, facing wall and holding lower ropes. This continues and increases the stretch in Parsvottanasana, to emphasize heel strike in gait and prevent walking on tiptoes.
5. Wall Urdhva Prasarita Padasana
a. To rest legs (BR). Forearms on bricks.
b. Hands touch the floor with interlaced fingers. No bricks.
6. Wall Parivrtta Trikonasana
a. To unbind hips to make gait more fluid.
b. Left hand pulls rope hook; right hand pushes wall.
7. Supta Baddha Konasana (BR)
7. Chair Sarvangasana (MF)
Monday, February 9, 2009
Thursday 6.30p Intro: Week 5 (Feb 5, 2009)
Since the session is half over, and we will not admit any new students, we have begun to consolidate and pick up omitted poses from the last four weeks. Fewer new students allowed us to go faster than on Tuesday.
Next week we will work more on Paschima Baddha Hasta arm work, Rope 1, Sarvangasana variations in detail, as well as Ardha Chandrasana.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Roll open the shoulders
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, combining actions of prior two variations.
8. Tadasana (Paschima Namaskarasana)
9. Utkatasana
a. Feet hip width apart, keep knee in line with foot and hip when bending.
10. Vrksasana
a. Fix your gaze on a non-moving point and press down inner edge of right foot.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
16. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
17. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Head on brick on chair seat. 2 min./side
19. Prasarita Padottanasana (hands on bricks, concave back)
20. Parsvottanasana R - Prasarita Padottanasana - Parsvottanasana L - Prasarita Padottanasana (2X, fast)
a. Hands on floor without bricks.
b. Going fast disarms the fear complex, and increases mobility.
21. Adho Mukha Svanasana
a. From Uttanasana.
22. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
23. Padangusthasana
a. Pull belt looped around feet to get concave back.
24. Sarvangasana Cycle
a. Ardha Halasana with feet on chair seat.
b. Salamba Sarvangasana with belt around arms
25. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
26. Viparita Karani
27. Savasana
Next week we will work more on Paschima Baddha Hasta arm work, Rope 1, Sarvangasana variations in detail, as well as Ardha Chandrasana.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Roll open the shoulders
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, combining actions of prior two variations.
8. Tadasana (Paschima Namaskarasana)
9. Utkatasana
a. Feet hip width apart, keep knee in line with foot and hip when bending.
10. Vrksasana
a. Fix your gaze on a non-moving point and press down inner edge of right foot.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
16. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
17. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Head on brick on chair seat. 2 min./side
19. Prasarita Padottanasana (hands on bricks, concave back)
20. Parsvottanasana R - Prasarita Padottanasana - Parsvottanasana L - Prasarita Padottanasana (2X, fast)
a. Hands on floor without bricks.
b. Going fast disarms the fear complex, and increases mobility.
21. Adho Mukha Svanasana
a. From Uttanasana.
22. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
23. Padangusthasana
a. Pull belt looped around feet to get concave back.
24. Sarvangasana Cycle
a. Ardha Halasana with feet on chair seat.
b. Salamba Sarvangasana with belt around arms
25. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
26. Viparita Karani
27. Savasana
Tuesday 6.30p Intro: Week 5 (Feb 3, 2009)
Since the session is half over, and we will not admit any new students, we have begun to consolidate and pick up omitted poses from the last four weeks.
We cannot proceed to Paschimottanasana unless and until pupils can hold toes in Padangustha Dandasana. Likewise, the arm asanas in Tadasana are necessary for the safe practice of the Sarvangasana Cycle.
Next week we will continue to consolidate and to pick up omitted poses from the last five weeks, including Chair Sarvangasana and Rope 1.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, combining actions of prior two variations.
8. Tadasana (Paschima Namaskarasana)
9. Utkatasana
a. Feet hip width apart, keep knee in line with foot and hip when bending.
10. Vrksasana
a. Fix your gaze on a non-moving point and press down inner edge of right foot.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
16. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
17. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
19. Prasarita Padottanasana (hands on bricks, concave back)
20. Parsvottanasana R - Prasarita Padottanasana - Parsvottanasana L - Prasarita Padottanasana (2X, fast)
a. Hands on floor without bricks.
b. Going fast disarms the fear complex, and increases mobility.
21. Adho Mukha Svanasana
a. From Uttanasana.
22. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
23. Padangusthasana
a. Omitted for lack of time & flexibility (teach next time with a belt)
24. Sarvangasana Cycle
a. Substituted Bolster Setubandha Sarvangasana, with feet on chair seat.
25. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
26. Savasana
We cannot proceed to Paschimottanasana unless and until pupils can hold toes in Padangustha Dandasana. Likewise, the arm asanas in Tadasana are necessary for the safe practice of the Sarvangasana Cycle.
Next week we will continue to consolidate and to pick up omitted poses from the last five weeks, including Chair Sarvangasana and Rope 1.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Urdhva Hastasana
a. Navel back, stretch the armpits up
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskarasana)
a. Omitted for lack of time
5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.
6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
7. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, combining actions of prior two variations.
8. Tadasana (Paschima Namaskarasana)
9. Utkatasana
a. Feet hip width apart, keep knee in line with foot and hip when bending.
10. Vrksasana
a. Fix your gaze on a non-moving point and press down inner edge of right foot.
11. Utthita Hasta Padasana
12. Parsva Hasta Padasana
13. Utthita Trikonasana
14. Virabhadrasana II
a. Lift pubic plate.
15. Utthita Parsvakonasana
16. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.
17. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
19. Prasarita Padottanasana (hands on bricks, concave back)
20. Parsvottanasana R - Prasarita Padottanasana - Parsvottanasana L - Prasarita Padottanasana (2X, fast)
a. Hands on floor without bricks.
b. Going fast disarms the fear complex, and increases mobility.
21. Adho Mukha Svanasana
a. From Uttanasana.
22. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)
23. Padangusthasana
a. Omitted for lack of time & flexibility (teach next time with a belt)
24. Sarvangasana Cycle
a. Substituted Bolster Setubandha Sarvangasana, with feet on chair seat.
25. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
26. Savasana
Tuesday 4.30p MS: Week 5 (Feb 3, 2009)
Emphasis on restorative poses to combat dizziness and fatigue (BR), and brain fog and fatigue due to emotional distress (LM).
Invocation in Swastikasana
1. Supta Baddha Konasana
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest.
2. Bolster Setubandha Sarvangasana, with feet on chair seat (BR)
Simhasana Box Savasana with weight on thighs (LM)
Invocation in Swastikasana
1. Supta Baddha Konasana
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest.
2. Bolster Setubandha Sarvangasana, with feet on chair seat (BR)
Simhasana Box Savasana with weight on thighs (LM)
Friday, February 6, 2009
Monday 9:30a Intro: Week 5 (Feb 2, 2009)
4 students – 1 new student;
1.) Tadasana / Samasthiti (2x)
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
— Second time with brick between upper thighs to get the lift;
2.) Urdhva Baddhanguilyasana
Urdhva = upward, Baddha = bound, Guily = fingers
3.) Utthita Trikonasana (2x)
Utthita = extended, Tri = three, Kona = angle
4.) Rope 1
— At the wall, open the chest;
— Student with L eye twitch, KD pulling rope harness at shoulders while in Rope 1, eye twitch greatly reduced; twitch returned after coming out of the pose;
5.) Rope Utkatasana
Utkata = mighty, powerful
6.) Setubandha Sarvangasana (3x)
Setu = bridge, Bandha = formation, Sarvanga = entire body
— Toes at wall, buttocks close to heels, belt around ankles, blanket under head & upper arms; lift hips up, taking tailbone towards the backs of the knees;
— Clasp hands under buttocks and extend knuckles towards wall, roll from side to side to get on top of the upper arms, then grab belt and pull to bring shoulder blades into back body;
7.) Adho Mukha Svanasana (3x)
Adho = downward, Mukha = face, Svana = dog
—Third time, brick between thighs as in 2nd Tadasana;
8.) Viparita Karani
Viparita = reverse; Karani = process
Saturday 10:30a Intro: Week 5 (Jan 31, 2009)
14 students
1.) Adho Mukha Virasana (5 min.)
Adho = downward, Mukha = face, Vira = hero, Asana = pose
— Take blanket support under shins, sit on heels & take torso forward to rest forehead on floor or brick; extend arms forward to lengthen side body;
— Several students with knee problems, unable to kneel on shins and/or plantar flex ankles;
Student with arthritis in both knees — BR addressed pain in the front of the knee in Virasana as a result of hamstrings “invading” or hardening at the back of the knee (“congestion”) & how to pacify/soften hamstrings:
2.) Virasana (2x, 10 min ea.)
— First time, folded sticky mat placed firmly behind back of both knees, either with assistance or using both hands, head on floor to balance; sit back between heels, taking support under buttocks as needed;
— Students unable to plantar flex at ankles support with blankets under shins where shin/ankle joint hangs over edge of blanket stack;
— Second time, roll sticky mat tightly and again place behind knees; bulk of mat will “smash” the calves and create more space at the knee joints;
3.) Dandasana
Danda = staff, stick
— Used to open up the knees after Virasana;
4.) Supta Baddha Konasana (20 min.)
Supta = supine or sleeping; Baddha = bound, Kona = angle
— Bolster set at an incline over two bricks, one under the head, the other under the chest;
— Blankets underneath head, arms and buttocks;
— Soles of feet together, knees out to the sides supported with bricks; recline back over bolster leaving small amount of space between lower back/buttocks and end of the bolster;
— Variations: belt to hold ankles in towards perineum, or for stiffer students bolster under knees;
5.) Savasana (10 min.)
— From Supta Baddha Konasana, use hands to bring knees together, then extend legs out straight, remaining reclined on bolster;
— Rest with eyes closed; breathe normally.
Friday 6:00a Asana 1: Week 6 (Feb 6, 2009)
NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.
5 students. One student with sinus problems, one with clogged ear from airplane travel.
Class discussion from BKS Iyengar talking about asana (“Devotion: An Interview With Guruji” by Linda Di Carlo, Yoga Samachar Vol. 12 No. 2):
“Asanas are like the sun. As the rays of the sun touch the earth evenly if there are no clouds. But in us as sadhakas (a seeker, an aspirant), there are a lot of thick clouds in our intelligence as well as in our mind. … That is why so many asanas are given, to remove the clouds that cover the intelligence and consciousness.”
1.) Tadasana
— Observe, compare, contrast & find where you are “cloudy”, where the intelligence cannot yet penetrate;
2.) Utthita Trikonasana
Move into…
3.) Utthita Parsvakonasana
Move into…
4.) Utthita Trikonasana
Move into…
5.) Utthita Parsvakonasana
6.) Tadasana
— Reevaluate cloudiness, where you are stuck;
7.) Virabhadrasana 2
Move into…
8.) Utthita Parsvakonasana
Move into…
9.) Utthita Trikonasana
Move into…
10.) Utthita Parsvakonasana
Move into…
11.) Ardha Chandrasana
Move into…
12.) Parsvottanasana
— No bricks, hands on floor;
13.) Uttanasana
14.) Tadasana
15.) Paschima Baddha Hastasana
Paschima = West, back side of body
— Hold elbows, upper arms belted;
16.) Utthita Trikonasana
— With arms belted;
17.) Gomukhasana (2x) arms only
Go = cow, Mukha = face
18.) Virabhadrasana 1
19.) Virbhadrasana 3 (3x)
— First time, middle of room;
— Second & third times at wall, arms/hands supported in rope holes;
— Extend through back heel;
20.) Uttanasana
21.) Adho Mukha Svanasana (3x)
— First time, palms turned out & bisected on edge of bricks; work on not dumping into wrists, press into mounds of fingers to open shoulders;
— Second time, same bricks at hands, add brick between upper thighs; compare how different from first dog pose – lighter on hands?;
— Third time, no bricks;
22.) Halasana
23.) Salamba Sarvangasana
24.) Baddha Konasana in Sarvangasana
— Feet together, knees apart to move tailbone up; rejoin legs;
25.) Ekapada Sarvangasana
26.) Halasana
27.) Setu Bandha Sarvangasana
28.) Savasana
Friday 6:00a Asana 1: Week 5 (Jan 30, 2009)
NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.
6 students. The focus of class was observing each asana’s effects on the throat and the abdomen and how to keep them soft.
1.) Tadasana
2.) Utthita Trikonasana
3.) Virabhadrasana 2
4.) Utthita Parsvakonasana
5.) Utthita Hasta Padangusthasana
Padangustha = big toe
— Heel at armpit height, foot on wall “drags” downward to take outer hip down;
— Several students cramping in standing leg;
6.) Supta Padangusthasana 1
— Upper leg, thigh belted to lower heel; take tailbone towards wall, not hardening the abdomen;
— Lower leg extend heel into wall, press thigh towards floor;
7.) Supta Padangusthasana 2
— Upper leg to the side, extend inner thigh towards inner heel & draw outer thigh towards hip;
— Spread/widen abdomen away from upper leg;
8.) Supta Tadasana
— KD pressed upper thighs towards floor on each student, feel effects on abdomen, lower back and throat;
9.) Tadasana
10.) Ekapada Rajakapotasana 2 preparation
Eka = one, Pada = leg, Raja = king; Kapot = pidgeon
— Lunge with chair support for hands/upper body; front knee bent, back leg extended to open groins;
— Most had outer hip on bent leg side lifting up towards armpit; use belt to pull down & back to keep hips even, not twisted;
11.) Dhanurasana (2x)
Dhanu = bow
— Lift & widen pubic plate, take hip bones to the floor;
— Simultaneously press ankles into hands and pull ankles to lift up;
12.) Adho Mukha Virasana
13.) Savasana
— Shins on chair seat.
Tuesday, February 3, 2009
Wednesday 6:30p Intro: Week 4 (Jan 28, 2009)
2 students – 1 new
Student reported recent diagnosis of polycystic ovary syndrome (PCOS). Since there were so few students, the main focus of practice was to keep abdomen soft and observe effects of practice on the throat / thyroid.
NOTE: No claims can be made to the effectiveness of yoga practice on PCOS, or any other diagnosis that is presented by our students. We base our teachings from the examples given by the Iyengars and in the spirit of Ahimsa, non-harming. We want our students to develop that spirit in their own practice as well as develop the awareness and sensitivity as to how their practice effects whatever symptoms they are experiencing.
1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
— Back at wall, foam bricks behind heels and upper back thighs; press front of thighs with slanting plank to feel effect on lower back, abdomen & throat;
2.) Supta Tadasana
Supta = supine, reclined
— Press backs of thighs towards floor, same actions as Tadasana; observe ribcage & lower back, use lift of pubis to reduce (but not eliminate) lumbar curve;
3.) Supta Padangusthasana (5 min. / side)
Pada = foot, Angustha = big toe
— Modification for new student: to keep abdomen & throat soft, belt from the upper thigh of the raised leg to the heel of the lower leg to pull raised leg thigh away from abdomen; rest raised leg on column & KD press lower leg thigh with brick to take back thigh towards the floor;
4.) Rope Sirsasana (5 min.)
Sirsa = head
— Inverted from the wall ropes / inversion sling with legs straight, slanting plank at upper thighs to keep from falling out as well as get same effect as the earlier Tadasana;
5.) Adho Mukha Virasana
Adho = downward, Mukha = face, Vira = hero
— Rest in child’s pose over the bolster after coming down from Rope Sirsasana, especially if dizzy or light-headed;
6.) Angular Trikonasana
Tri = three, Kona = angle
— At trestle, mat set at slight angle, alignment of back heel at outer edge of mat, front heel at inner edge; rest head on blanket on top of trestle;
— Effect: to open inner thigh, groins gently;
7.) Baddha Konasana in Setubandha Sarvangasana
Baddha = bound, Kona = angle, Setu = bridge, Bandha = formation, Sarvanga = entire body
— Setubandha Sarvangasana over bolster, head & shoulders on blanket, edge of bolster below shoulder blades, supporting back, buttocks, & legs; feet belted together in Baddha Konasana, knees apart, supported by additional bolsters;
8.) Savasana
Sava = corpse
— Slide off bolster until head, shoulders, back & buttocks are on the floor, legs remain on/over bolster.
Bruce's January Intro Classes
Thursday 6.30p Intro: Week 4 (Jan 29, 2009)
2 new students
Word-by-word explanation of Bhojaraja’s Patanjali invocation. Focus on sitting and restorative poses. The inner mind is an expression of the outer body.
Invocation in Swastikasana
1. Baddha Konasana
a. With the back to the wall, sit high enough on a bolster that the knees are not above the hip crests.
b. Narrow brick between the feet to open the groins. Sit higher if necessary.
c. Medium width brick between the feet to open the groins.
2. Adho Mukha Svanasana
3. Ujjayi I in Bolster Supta Baddha Konasana
a. Belt tailbone to ankles
4. Ujjayi I in Bolster Savasana
Tuesday 6.30p Intro: Week 4 (Jan 27, 2009)
1 new student
Since so few students came because of the snowstorm, we took this opportunity to address difficulties specific to each pupil. An experienced student proclaimed “Tadasana is easy!” What is subtle to the student is gross to the teacher: how he lifts the arch of the foot has a reciprocal effect on that student’s back spasms.
Next week we will resume working on the syllabus, including Parsvottanasana with hands on bricks, head down, and Urdhva Hasta Dandasana & Padangustha Dandasana (using a belt, if necessary). We cannot proceed to Paschimottanasana unless and until pupils can hold toes in Padangustha Dandasana. Add Cross Bolster Setubandha as prep for future Chair Sarvangasana.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Align the center of the ankle over the center of the heel.
b. How lifting the arches of the feet affect the lift of the inner knees.
2. Urdhva Namaskarasana
a. Belt upper arms and stretch the latissimi.
3. Viparita Karani
a. Substituted for Sarvangasana Cycle due to shoulder, blood pressure, hamstring problems
Tuesday 4.30p MS: Week 4 (Jan 27, 2009)
Since so few students came because of the snowstorm, we took this opportunity to review basic actions that provide more stability and balance in the standing poses.
Invocation in Swastikasana
1. Trestler Utthita Trikonasana
a. Lift R hamstring out of the back knee to prevent collapse
b. With Student’s back to the wall, Assistant uses strap to turn R thigh out.
2. Trestler Utthita Parsvakonasana
a. No limitation due to hamstring shortness, but don’t allow inner knee to wander towards the midline. The knee receives the action of the adjacent joints: When the arch is high, the knees knock, and there is a hyperlordosis, extend more from the groin towards the inner knee (BR). When the arch is collapsed, with normal lordosis, lift the toes and press down the first metatarsal head to lift the arch and align the knee. The retracked knee cap obscures the true alignment, so observe the entire limb and its relationship to the pelvis. (MF).
b. With Student’s back to the wall, Assistant uses strap to turn R thigh out.
3. Tadasana/Samasthiti
a. To prevent knees from knocking, insert a rolled towel between inner thighs and belt shins in to stretch outer knee ligaments and to reduce outer knee concavity.
4. Viparita Karani
Tuesday 6.30p Intro: Week 3 (Jan 20, 2009)
4 new students
Discussion: Niyamas in practice.
Added Baddha Hasta Tadasana to concentrate both on opening the armpit chest, and keeping the floating ribs back. This repeats and reinforces what we did last week. Then repeat in other standings. Parsvottanasana legs to teach Virabhadrasana I legs.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Baddha Hasta arms)
a. Press floating ribs back into the arm to free the diaphragm
3. Tadasana (Urdhva Baddhanguliyasana)
4. Utkatasana
a. Omitted for lack of time & emphasis
5. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
6. Utthita Trikonasana
a. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
b. Head back to open armpit chest.
7. Utthita Parsvakonasana
a. second time: From Virabhadrasana II, Lift inner right ankle, inner shin and inner knee to prevent inner knee from wandering medially. This is saucha, purity, in action. Then take the right hand down.
b. third time: From Virabhadrasana II, with Baddha Hasta arms to press floating ribs back into the arm to prevent lower back pain. Sit the right buttock down. Then take the right hand down to the floor.
8. Tadasana/Samasthiti
a. Observe the height of the groin that has come as a result (karmaphala) of the prior standing actions (karma).
9. Utthita Trikonasana
10. Vrksasana
a. Omitted for lack of time & emphasis
11. Parsvottanasana
a. Swapped with Virabhadrasana I to teach Virabhadrasana I legs.
b. Right foot on brick, toes up the wall to pull right hip back
c. Second time: Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
d. Third time: Feet wider apart laterally to bring the left hip forward. Bend the right knee (as in Virabhadrasana I) to bring the left hip more forward. Then, keeping it forward, straighten the knee.
12. Virabhadrasana I
As in Parsvottanasana:
a. Right foot on brick, toes up the wall to pull right hip back
b. Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
c. Arms up in Urdhva Hastasana, bend the right knee.
13. Baddha Hasta Uttanasana
a. Omitted for lack of time & flexibility
14. Sarvangasana Cycle
a. Omitted for lack of time & flexibility
15. Forward Extensions
a. Omitted for lack of time & flexibility
16. Savasana
Tuesday 4.30p MS: Week 3 (Jan 20, 2009)
No new students
Emphasis on Parsvottanasana leg actions that are common to Virabhadrasana I leg actions.
Invocation in Swastikasana
1. Upper Wall Rope Utkatasana
a. Substitute for Urdhva Baddhanguliyasana. Use the weight of the body to create a traction counter balance to open the shoulders.
2. Upper Wall Rope Urdhva Namaskarasana
a. Facing the wall, then cross the ropes to bring arms into Urdhva Namaskarasana.
b. With back to the wall, holding ropes, sit on a brick.
Standing poses at the wall: With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
3. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
4. Utthita Trikonasana
a. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
b. Head back to open armpit chest.
5. Virabhadrasana II
6. Utthita Parsvakonasana
7. Vrksasana
a. Omitted for lack of time & emphasis.
8. Parsvottanasana
a. Swapped with Virabhadrasana I to teach Virabhadrasana I legs.
b. Right foot on brick, toes up the wall to pull right hip back
c. Second time: Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
d. Third time: Feet wider apart laterally to bring the left hip forward. Bend the right knee (as in Virabhadrasana I) to bring the left hip more forward. Then, keeping it forward, straighten the knee.
9. Virabhadrasana I
As in Parsvottanasana:
a. Right foot on brick, toes up the wall to pull right hip back
b. Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
c. Arms up in Urdhva Hastasana, bend the right knee.
10. Prasarita Padottanasana (concave back)
a. Buttocks at wall, hands on chair seat, or, straddle a bolster stacked on 2 chair seats to widen the inner thighs, and go forward on the bolster.
11. Baddha Hasta Uttanasana
a. Omitted for lack of time & flexibility
12. Chair Sarvangasana
a. Omitted for lack of time & emphasis
13. Forward Extensions
a. Omitted for lack of time & flexibility
14. Viparita Karani
a. Substituted for Sarvangasana Cycle
Thursday 6.30p Intro: Week 2 (Jan 15, 2009)
1 new student
Discussion: Saucha, cleanliness and purity, in practice.
Omitted Urdhva Hastasana and variations to concentrate on Standing Poses in detail, with the back to the wall, to prevent fatigue for the pregnant student and to learn foot, knee and hip actions for all students. Baddha and Upavistha Konasana especially for pregnancy.
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Outer right hip at wall to align right knee.
c. Medial knee pain: Lift inner right ankle, inner shin and inner knee.
4. Utthita Trikonasana
a. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
5. Utthita Parsvakonasana
6. Parsvottanasana
a. Omitted for lack of time
7. Prasarita Padottanasana (concave back)
a. Buttocks at wall
8. Forward Extensions
a. Omitted for lack of time & flexibility
9. Baddha Konasana
a. Facing the Rope Wall, sit on bolster. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up, off of baby.
b. With the back to the wall, recline on mini backbender to keep baby up, off of bladder
10. Cross Bolster Setubandha Sarvangasana
a. Substituted for Sarvangasana Cycle due to shoulder, prenatal, and hamstring problems.
Tuesday 6.30p Intro: Week 2 (Jan 13, 2009)
4 new students
Don’t collapse the chest by crossing the arms. The legs must lift to support the pelvis, and that action makes Urdhva Hastasana in the upper body easier. Focus on opening armpit chest with Baddha Hasta arms, keeping the torso upright in Parsva Hasta Padasana, and lifting the left in inner knee in Parsva Hasta Padasana. Target pose: Prasarita Padottanasana.
Invocation in Swastikasana
1. Baddha Hasta Swastikasana
2. Urdhva Hasta Swastikasana
a. Substituted for Urdhva Hasta Dandasana; inserted earlier in sequence to establish focus.
3. Tadasana/Samasthiti
4. Tadasana (Baddha Hasta arms)
a. Repeat after every subsequent standing pose.
5. Urdhva Hastasana
6. Utthita Hasta Padasana
7. Parsva Hasta Padasana
5. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Lift L inner knee up towards groin to prevent outer L ankle from painfully bloating out.
c. Lift pubic plate to prevent aggravating hiatal hernia.
6. Utthita Trikonasana
7. Utthita Parsvakonasana
a. Push down R hand on brick to take R outer knee back towards R outer hip, and then lift L inner knee.
8. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; R hip back; L hip forward; use as prep for Prasarita Padottanasana
9. Prasarita Padottanasana (concave back)
10. Parsvottanasana R - Prasarita Padottanasana - Parsvottanasana L - Prasarita Padottanasana (2X, fast)
a. If chest unable to lift due to leg stiffness, repeat Parsvottanasana only with hands on wall
11. Forward Extensions
a. Omitted for lack of time & flexibility
12. Viparita Karani
a. Substituted for Sarvangasana Cycle due to shoulder, blood pressure, hamstring problems
2 new students
Word-by-word explanation of Bhojaraja’s Patanjali invocation. Focus on sitting and restorative poses. The inner mind is an expression of the outer body.
Invocation in Swastikasana
1. Baddha Konasana
a. With the back to the wall, sit high enough on a bolster that the knees are not above the hip crests.
b. Narrow brick between the feet to open the groins. Sit higher if necessary.
c. Medium width brick between the feet to open the groins.
2. Adho Mukha Svanasana
3. Ujjayi I in Bolster Supta Baddha Konasana
a. Belt tailbone to ankles
4. Ujjayi I in Bolster Savasana
Tuesday 6.30p Intro: Week 4 (Jan 27, 2009)
1 new student
Since so few students came because of the snowstorm, we took this opportunity to address difficulties specific to each pupil. An experienced student proclaimed “Tadasana is easy!” What is subtle to the student is gross to the teacher: how he lifts the arch of the foot has a reciprocal effect on that student’s back spasms.
Next week we will resume working on the syllabus, including Parsvottanasana with hands on bricks, head down, and Urdhva Hasta Dandasana & Padangustha Dandasana (using a belt, if necessary). We cannot proceed to Paschimottanasana unless and until pupils can hold toes in Padangustha Dandasana. Add Cross Bolster Setubandha as prep for future Chair Sarvangasana.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Align the center of the ankle over the center of the heel.
b. How lifting the arches of the feet affect the lift of the inner knees.
2. Urdhva Namaskarasana
a. Belt upper arms and stretch the latissimi.
3. Viparita Karani
a. Substituted for Sarvangasana Cycle due to shoulder, blood pressure, hamstring problems
Tuesday 4.30p MS: Week 4 (Jan 27, 2009)
Since so few students came because of the snowstorm, we took this opportunity to review basic actions that provide more stability and balance in the standing poses.
Invocation in Swastikasana
1. Trestler Utthita Trikonasana
a. Lift R hamstring out of the back knee to prevent collapse
b. With Student’s back to the wall, Assistant uses strap to turn R thigh out.
2. Trestler Utthita Parsvakonasana
a. No limitation due to hamstring shortness, but don’t allow inner knee to wander towards the midline. The knee receives the action of the adjacent joints: When the arch is high, the knees knock, and there is a hyperlordosis, extend more from the groin towards the inner knee (BR). When the arch is collapsed, with normal lordosis, lift the toes and press down the first metatarsal head to lift the arch and align the knee. The retracked knee cap obscures the true alignment, so observe the entire limb and its relationship to the pelvis. (MF).
b. With Student’s back to the wall, Assistant uses strap to turn R thigh out.
3. Tadasana/Samasthiti
a. To prevent knees from knocking, insert a rolled towel between inner thighs and belt shins in to stretch outer knee ligaments and to reduce outer knee concavity.
4. Viparita Karani
Tuesday 6.30p Intro: Week 3 (Jan 20, 2009)
4 new students
Discussion: Niyamas in practice.
Added Baddha Hasta Tadasana to concentrate both on opening the armpit chest, and keeping the floating ribs back. This repeats and reinforces what we did last week. Then repeat in other standings. Parsvottanasana legs to teach Virabhadrasana I legs.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Baddha Hasta arms)
a. Press floating ribs back into the arm to free the diaphragm
3. Tadasana (Urdhva Baddhanguliyasana)
4. Utkatasana
a. Omitted for lack of time & emphasis
5. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
6. Utthita Trikonasana
a. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
b. Head back to open armpit chest.
7. Utthita Parsvakonasana
a. second time: From Virabhadrasana II, Lift inner right ankle, inner shin and inner knee to prevent inner knee from wandering medially. This is saucha, purity, in action. Then take the right hand down.
b. third time: From Virabhadrasana II, with Baddha Hasta arms to press floating ribs back into the arm to prevent lower back pain. Sit the right buttock down. Then take the right hand down to the floor.
8. Tadasana/Samasthiti
a. Observe the height of the groin that has come as a result (karmaphala) of the prior standing actions (karma).
9. Utthita Trikonasana
10. Vrksasana
a. Omitted for lack of time & emphasis
11. Parsvottanasana
a. Swapped with Virabhadrasana I to teach Virabhadrasana I legs.
b. Right foot on brick, toes up the wall to pull right hip back
c. Second time: Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
d. Third time: Feet wider apart laterally to bring the left hip forward. Bend the right knee (as in Virabhadrasana I) to bring the left hip more forward. Then, keeping it forward, straighten the knee.
12. Virabhadrasana I
As in Parsvottanasana:
a. Right foot on brick, toes up the wall to pull right hip back
b. Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
c. Arms up in Urdhva Hastasana, bend the right knee.
13. Baddha Hasta Uttanasana
a. Omitted for lack of time & flexibility
14. Sarvangasana Cycle
a. Omitted for lack of time & flexibility
15. Forward Extensions
a. Omitted for lack of time & flexibility
16. Savasana
Tuesday 4.30p MS: Week 3 (Jan 20, 2009)
No new students
Emphasis on Parsvottanasana leg actions that are common to Virabhadrasana I leg actions.
Invocation in Swastikasana
1. Upper Wall Rope Utkatasana
a. Substitute for Urdhva Baddhanguliyasana. Use the weight of the body to create a traction counter balance to open the shoulders.
2. Upper Wall Rope Urdhva Namaskarasana
a. Facing the wall, then cross the ropes to bring arms into Urdhva Namaskarasana.
b. With back to the wall, holding ropes, sit on a brick.
Standing poses at the wall: With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
3. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
4. Utthita Trikonasana
a. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
b. Head back to open armpit chest.
5. Virabhadrasana II
6. Utthita Parsvakonasana
7. Vrksasana
a. Omitted for lack of time & emphasis.
8. Parsvottanasana
a. Swapped with Virabhadrasana I to teach Virabhadrasana I legs.
b. Right foot on brick, toes up the wall to pull right hip back
c. Second time: Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
d. Third time: Feet wider apart laterally to bring the left hip forward. Bend the right knee (as in Virabhadrasana I) to bring the left hip more forward. Then, keeping it forward, straighten the knee.
9. Virabhadrasana I
As in Parsvottanasana:
a. Right foot on brick, toes up the wall to pull right hip back
b. Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.
c. Arms up in Urdhva Hastasana, bend the right knee.
10. Prasarita Padottanasana (concave back)
a. Buttocks at wall, hands on chair seat, or, straddle a bolster stacked on 2 chair seats to widen the inner thighs, and go forward on the bolster.
11. Baddha Hasta Uttanasana
a. Omitted for lack of time & flexibility
12. Chair Sarvangasana
a. Omitted for lack of time & emphasis
13. Forward Extensions
a. Omitted for lack of time & flexibility
14. Viparita Karani
a. Substituted for Sarvangasana Cycle
Thursday 6.30p Intro: Week 2 (Jan 15, 2009)
1 new student
Discussion: Saucha, cleanliness and purity, in practice.
Omitted Urdhva Hastasana and variations to concentrate on Standing Poses in detail, with the back to the wall, to prevent fatigue for the pregnant student and to learn foot, knee and hip actions for all students. Baddha and Upavistha Konasana especially for pregnancy.
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Outer right hip at wall to align right knee.
c. Medial knee pain: Lift inner right ankle, inner shin and inner knee.
4. Utthita Trikonasana
a. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
5. Utthita Parsvakonasana
6. Parsvottanasana
a. Omitted for lack of time
7. Prasarita Padottanasana (concave back)
a. Buttocks at wall
8. Forward Extensions
a. Omitted for lack of time & flexibility
9. Baddha Konasana
a. Facing the Rope Wall, sit on bolster. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up, off of baby.
b. With the back to the wall, recline on mini backbender to keep baby up, off of bladder
10. Cross Bolster Setubandha Sarvangasana
a. Substituted for Sarvangasana Cycle due to shoulder, prenatal, and hamstring problems.
Tuesday 6.30p Intro: Week 2 (Jan 13, 2009)
4 new students
Don’t collapse the chest by crossing the arms. The legs must lift to support the pelvis, and that action makes Urdhva Hastasana in the upper body easier. Focus on opening armpit chest with Baddha Hasta arms, keeping the torso upright in Parsva Hasta Padasana, and lifting the left in inner knee in Parsva Hasta Padasana. Target pose: Prasarita Padottanasana.
Invocation in Swastikasana
1. Baddha Hasta Swastikasana
2. Urdhva Hasta Swastikasana
a. Substituted for Urdhva Hasta Dandasana; inserted earlier in sequence to establish focus.
3. Tadasana/Samasthiti
4. Tadasana (Baddha Hasta arms)
a. Repeat after every subsequent standing pose.
5. Urdhva Hastasana
6. Utthita Hasta Padasana
7. Parsva Hasta Padasana
5. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Lift L inner knee up towards groin to prevent outer L ankle from painfully bloating out.
c. Lift pubic plate to prevent aggravating hiatal hernia.
6. Utthita Trikonasana
7. Utthita Parsvakonasana
a. Push down R hand on brick to take R outer knee back towards R outer hip, and then lift L inner knee.
8. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; R hip back; L hip forward; use as prep for Prasarita Padottanasana
9. Prasarita Padottanasana (concave back)
10. Parsvottanasana R - Prasarita Padottanasana - Parsvottanasana L - Prasarita Padottanasana (2X, fast)
a. If chest unable to lift due to leg stiffness, repeat Parsvottanasana only with hands on wall
11. Forward Extensions
a. Omitted for lack of time & flexibility
12. Viparita Karani
a. Substituted for Sarvangasana Cycle due to shoulder, blood pressure, hamstring problems
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