Friday 6:00a Asana 1: Week 3 (March 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, she did all but Chair Sarvangasana, substituting with Supta Baddha Konasana.

Focus on how to make the brain rest or remain stable, unstressed while the body is active; effortless effort (please see Bruce's Thursday Intro, 6:30p Week 3 March 19th post).

1. Adho Mukha Svanasana
2x;
1st: @ wall;
2nd: away from wall, independent;

2. Parsvottanasana
2x;
1st: heel on blocks @ wall; walk hands down wall to bricks;
2nd: head on chair seat; compare 1st & 2nd;

3. Setubandha Sarvangasana
10 min.
Over lengthwise bolster, legs on chair;

4. Preparation for Eka Pada Rajakapotasana (arms)
Sit on block + blanket(s) facing away from chair seat;
Folded sticky mat on edge of chair seat to stick just below shoulder blades;
Hands hold back edge of chair seat, elbows close to turn upper arms in;
Blanket under back of head for support;

5. Chair Salamba Sarvangasana
Hook elbows around front legs of the chair to open chest;

6. Savasana