Monday 9:30a Intro: Week 5 (Mar 30, 2009)

Focus: Stabilize the breath to stabilize the body. When the body becomes stable, the mind is pacified. Although “effortless effort” is a sign that one has perfected asana, substituting “relax the breath” is an appropriate means to relieve unnecessary tension.

Followed Week 4 of Preliminary Course, with the addition of a couple of poses from Week 5.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutras II.46-48, the definition and effects of asana.
See Tuesday 4.30p MS — Week 3 (Mar 17, 2009), Tuesday 6.30p Intro — Week 3 (Mar 17, 2009), Thursday 6.30p Intro — Week 3 (Mar 19, 2009), Tuesday 6.30p Intro — Week 4 (Mar 24, 2009), and Thursday 6.30p Intro — Week 4 (Mar 26, 2009) for a five part discussion.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.

3. Utthita Parsvakonasana
a. Sit the buttock down to take the right hand to the floor.

4. Utthita Trikonasana

5. Tadasana (Urdhva Baddhanguliyasana)

6. Virabhadrasana I

7. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. 5 minutes per side. Suppport the head to make the mind quiet. If there is resistance inside, support head with an additional brick to allow the stretch to come.

9. Virabhadrasana I
a. With Urdhva Hastasana arms, press wrists into Upper Wall Rope to lift the pubic plate and sternum.

10. Utkatasana

11. Uttanasana
a. Baddha Hasta Uttanasana
b. Head or shoulders on chair seat

12. Adho Mukha Svanasana
a. Inserted to continue hamstring stretch, and inversion as preparation for Sarvangasana.

13. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
b. Salamba Sarvangasana

14. Forward Extensions
a. Omitted for time.

15. Viparita Karani
a. Staggered blankets folded in half widthwise

16. Savasana