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.