Friday 6:00a Asana 1: Week 4 (March 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.

Week 4 resting poses. Focus on getting extension of side body in Rope Dogpose and length at lumbar spine and groins in Supta Padangusthasana.

1. Rope 1

2. Adho Mukha Svanasana
2x;
From ropes around upper thighs;

3/4/5. Supta Padangusthasana 1, 2 & 3
Belt around upper thigh of raised leg, pulled by lower leg around heel;
Belt to hold upper leg @ heel;
1: leg @ 90 degrees
2: leg out to the side, supported w/bolster @ hip
3: leg crosses to other side

6. Setubandha Sarvangasana
10 min.
Supported on bolster;

7. Viparita Karani
5 min.