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;