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