Tuesday 4.30p MS: Week 2 (Jan 13, 2009)

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Facing the wall, use the weight of the body to create a traction counter balance to open the shoulders.

3. Upper Wall Rope Urdhva Namaskarasana
a. Then cross the ropes to bring arms into Urdhva Namaskarasana.

4. Parsvottanasana
a. hands on rope bars, head down
b. Inserted in the sequence here (from last standing) to avoid having to expend energy reorienting the mat

5. Virabhadrasana II [Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings]
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina

6. Utthita Trikonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina

7. Utthita Parsvakonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina

8. Prasarita Padottanasana (concave back)
a. buttocks at wall, hands on chair seat

9. Chair Dandasana
a. sit on edge of chair seat with straight legs, toes up

10. Chair Urdhva Hasta Dandasana

11. Savasana