Friday 6:00a Asana 1: Week 7 (Feb 13, 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. One student menstruating.

1. Adho Mukha Virasana
5 min.
Bolster support under chest;

2. Adho Mukha Svanasana
Three times (3x);
w/ head support;

3. Adho Mukha Virasana
No bolster;
Extend arms actively;

4. Virabhadrasana 2
2x; 2nd time into…

5. Utthita Parsvakonasana

6. Utthita Trikonasana
Into…

7. Ardha Chandrasana
Into…

8. Parsvottanasana
Turn w/hands on the floor to…

9. Prasarita Padottanasana
1st side: head up, concave back;
Repeat sequence (6-9), 2nd side, head down;

10. Adho Mukha Svanasana

11. Parsvottanasana
2x;
1st: hands on chair seat;
2nd: head down on chair seat or higher support;

12. Parivrtta Trikonasana
3x;
1st & 2nd: hand to chair seat;
3rd: hand to floor @ outer ankle;

13. Parivrtta Parsvakonasana
Back heel @ wall;

14. Adho Mukha Svanasana

15. Halasana
Into…

16. Salamba Sarvangasana

17. Setubandha Sarvangasana
As a rest;

18. Savasana