Wednesday 6:30p Intro: Week 9 (Apr 29, 2009)

8 students. Focus on how to sit upright at the wall, comparing how sitting in the middle of the room differs (see Monday 9:30AM, April 27th post).

1. Swastikasana
Back to wall, seated on bolster, blanket support for shins, knees belted;

2. Rope 1
Work on keeping triceps engaged when extending;

3. Tadasana
Extend each finger to feel corresponding action in upper arm;

4. Adho Mukha Svanasana
3-4x; heels at the wall;

5. Parsvottanasana
2-3 min. each side;
Head to chair seat/props;

6. Swastikasana
Reprise to observe effects of prior poses;
KD press frontal deltoids, widening chest so student can observe action of shoulder blades;

7. Savasana
Legs over bolster.

Monday 9:30a Intro: Week 9 (Apr 27, 2009)

6 students; focus of class on restorative seated poses with the back at the wall for alignment guidance and support.

For most students, these poses were less than restorative as the back muscles are not accustomed to truly sitting upright - it is difficult to know (or easy to "cheat") when seated in the middle of the room. When the shoulders sag or slump forward, the chest collapses and the heart and mind are heavy, being drawn down with the chest. The shoulder blades then separate away from the spine towards the sides and therefore overstretching the muscles that keep them in, causing a "coat hanger" shape to the shoulders. This shoulder shape results in the throat to becoming strained as the head & eyes need to look forward, putting pressure on the thyroid, the trapezius muscles, and the back of the head. With the wall support we can gradually retrain the back to support the front, open the chest and bring the head to a neutral position.

1. Swastikasana (back to wall)
Seated on a bolster, blanket support under shins, thighs belted;
Small hand towel folded and placed at lumbar;
Flatten (or work towards taking) shoulder blades to the wall without throwing waist/ribs forward;
Observe feeling as KD pressed on frontal deltoids as student kept frontal ribs moving back;

2. Calf stretch on inverted chair seat
Fold mat in half, place chair upside down on mat with the bottom side of seat facing up;
Place heels inside "lip" of chair seat on sticky mat, parallel outer edges of feet;
Keep thighs lifted to stretch calves and not hyper-extend into backs of knees;
Hold lower ropes for support;

3. Parsvottanasana
2x;
1st: hands to chair seat, concave back;
2nd: head to chair seat or additional support on seat (bricks, blanket, etc.)

4. Baddha Konasana (back to wall)
Seated on a bolster, brick support under shins/knees;
Small hand towel folded and placed at lumbar;
Flatten (or work towards taking) shoulder blades to the wall without throwing waist/ribs forward;

5. Baddha Konasana (forward)
From prior pose, take chest forward & head to chair seat (w/prop support if necessary);

6. Savasana
Calves on chair seat.

Saturday 10:30a Intro: Week 9 (Apr 25, 2009)

Focus on timings, or maintaining poses for longer and longer times. Which gives up first, the body or the ego?

1. Adho Mukha Virasana
Arms extended, prepare for...

2. Adho Mukha Svanasana
2-3x; middle of the room;
Several students with neck/shoulder issues;

3. Brick Tadasana
Learn/remember action of legs to transfer to Dogpose;

4. Adho Mukha Svanasana
3-4x;
1st & 2nd times: w/heels at the wall;
3rd & 4th: hands at wall, brick between upper thighs to emphasize work of legs;
Compare feet/hands and legs/arms (knees/elbows, etc.)

5. Rope 1
Open chest; one student shaking in Dogpose, shoulders belted to open more;

6. Adho Mukha Svanasana
Repeat to compare after Rope work;

7. Chair Sarvangasana

8. Savasana

Friday 6:00a Asana 1: Week 8 (April 24, 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.

Focus of class: inversions and restorative poses.

1. Adho Mukha Svanasana from rope wall
2x; thighs held by ropes crossed behind; head on soft support;
1st time: 6 minute timing - make adjustments to maintain alignment and comfort;
Discuss why 6 minutes was difficult to maintain; which gave first, physical or mental (ego)?
2nd time: 3 minutes;

2. Chair Sirsasana
6 minutes;
Shoulders on chair seats, head drops between;

3. Chair Sarvangasana
8-10 minutes;

4. Setubandha Sarvangasana
5 minutes; hips on bolster, legs on chair seat;

5. Savasana
2 blankets folded lengthwise under chest, staggered 1 inch, 3rd for head;
Bolster across upper thighs.

Thursday 6.30p Intro — Week 8 (April 23, 2009)

Focus: Combine Week 5 and 6 with emphasis on arm exercises for Sarvangasana. Added Vimanasana, Ardha Chandrasana, and Chair Halasana. Use the buddhi and the gunas to observe the effects of your actions, so that you may evaluate, and self correct in asana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.3, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the first part of the definition of yoga in PYS I.2. See Monday 4.30p Intro — Week 8 (April 20, 2009) discussion of PYS I.3 that completes the definition of yoga. The result of citta vritti nirodhah is the awareness of the unextinguishable soul as the source of life.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Tadasana (Urdhva Baddhanguliyasana)

3. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.

4. Tadasana (Gomukhasana arms)
a. Omitted for time.

5. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, extend arms upward to make the palms meet.

6. Tadasana (Paschima Namaskarasana)
a. Students who have yet to master Paschima Baddha Hasta arms should continue working on that.

7. Utkatasana
a. Feet together.

8. Utthita Hasta Padasana
a. Open the chest when jumping. It is the seat of the soul.

9. Parsva Hasta Padasana
a. Keep the left side chest open when turning. Bring the intelligence to the surface.

10. Utthita Trikonasana

11. Virabhadrasana II
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. The legs must be firm and stable, a tamasic quality, while also lifting, or rajasic. This results in greater clarity, making the mind sattvic.

12. Utthita Parsvakonasana
a. Connecting the femur into the socket to turn open the pelvis and trunk.
b. Sit the buttock down to take the right hand to the floor.

13. Vrksasana
a. Press down inner edge of right foot by moving outer left thigh in.
b. Did Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana first to facilitate opening the right groin towards the knee.

14. Vimanasana
a. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor.
b. Perform classic pose without lifting the left heel.
c. Those who have difficulty opening the armpits, or have elevated blood pressure, in Urdhva Hastasana should temporarily substitute this variation for the classic Virabhadrasana I.

15. Virabhadrasana I
a. Turning the trunk, do not bend the left knee. Convert tamas to rajas . Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
b. Bend the right knee. With Urdhva Hastasana arms, press wrists into imaginary Upper Wall Rope to lift the pubic plate and sternum. This takes the pressure off of the diaphragm to help you breathe and keep the blood pressure normal.
c. Keeping the left heel down, lift the femur into the socket. The lower buttock, at the buttock crease, should be firm, but the sacral muscles and upper buttock must not grip, else the pelvis tilts forward and it is difficult to breathe.
d. Menstrual: Do only for 15 seconds to learn actions.

16. Ardha Chandrasana
a. Right hip at the wall. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
b. Extend the left leg through the left heel, else it becomes tamasic and heavy. Take it away from the wall to prevent pain in the lumbar.
c. Inject the right femur into the socket.

17. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. Lift the skin of the right posterior knee up towards the right buttock bone to move the hamstrings with it.

18. Prasarita Padottanasana (hands on bricks, concave back)

19. Chair Kurmasana
a. Preparation for Padangusthasana and Adho Mukha Svanasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks.

20. Padangusthasana
a. From Chair Kurmasana, hold the big toes and stand up. (2X)
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

21. Uttanasana (hands on floor, feet apart)
a. From Chair Kurmasana, after holding the back rung of the chair, hold the big toes and stand up in Padangusthasana.
b. Then put the hands on the floor, stretch from the back of the knees up to the buttock bones, and take the weight to the frontal heel.
c. If stiff, do Ardha Uttanasana facing the wall in an L shape.

22. Adho Mukha Svanasana
a. Hands turned out at wall. Stretch the inner armpit towards the hip.

23. Sarvangasana Cycle
a. Wall Salamba Sarvangasana
Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.
Keep upper arms down to free torso. Remember where you place the blankets relative to the wall. It is critical to place the shoulders on the blanket but have the back of the head on the floor.
Get on top of the shoulders to relieve pressure in the head. If there is throbbing pressure in the head, come down immediately and ask the instructor how to proceed.

c. Chair Halasana
Toes on chair seat.

d. Menstrual: Supta Baddha Konasana

24. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana.

b. Paschimottanasana (forehead on chair seat)
Substituted for Paschimottanasana to provide more support and rest. Legs wide apart in Dandasana for greater hip mobility, holding the chair arms to keep the chest open, rest the forehead on the chair seat.

25. Savasana

Wednesday 9.30a Intro — Week 8 (April 22, 2009)

Focus: Combine Week 5 and 6 with emphasis on arm exercises for Sarvangasana. Added Vimanasana, Ardha Chandrasana, Uttanasana, and Chair Halasana. Use the buddhi and the gunas to observe the effects of your actions, so that you may evaluate, and self correct in asana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.3, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the first part of the definition of yoga in PYS I.2. See Monday 4.30p Intro — Week 8 (April 20, 2009) discussion of PYS I.3 that completes the definition of yoga. The result of citta vritti nirodhah is the awareness of the unextinguishable soul as the source of life.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Tadasana (Urdhva Baddhanguliyasana)

3. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.

4. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.

5. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, extend arms upward to make the palms meet.

6. Tadasana (Paschima Namaskarasana)
a. Students who have yet to master Paschima Baddha Hasta arms should continue working on that.

7. Utkatasana
a. Feet together.

8. Utthita Hasta Padasana
a. Open the chest when jumping. It is the seat of the soul.

9. Parsva Hasta Padasana
a. Keep the left side chest open when turning. Bring the intelligence to the surface.

10. Utthita Trikonasana

11. Virabhadrasana II
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. The legs must be firm and stable, a tamasic quality, while also lifting, or rajasic. This results in greater clarity, making the mind sattvic.

12. Utthita Parsvakonasana
a. Connecting the femur into the socket to turn open the pelvis and trunk.
b. Sit the buttock down to take the right hand to the floor.

13. Vrksasana
a. Press down inner edge of right foot by moving outer left thigh in.
b. Did Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana first to facilitate opening the right groin towards the knee.

14. Vimanasana
a. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor.
b. Perform classic pose without lifting the left heel.
c. Those who have difficulty opening the armpits, or have elevated blood pressure, in Urdhva Hastasana should temporarily substitute this variation for the classic Virabhadrasana I.

15. Virabhadrasana I
a. Turning the trunk, do not bend the left knee. Convert tamas to rajas . Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
b. Bend the right knee. With Urdhva Hastasana arms, press wrists into imaginary Upper Wall Rope to lift the pubic plate and sternum. This takes the pressure off of the diaphragm to help you breathe and keep the blood pressure normal.
c. Keeping the left heel down, lift the femur into the socket. The lower buttock, at the buttock crease, should be firm, but the sacral muscles and upper buttock must not grip, else the pelvis tilts forward and it is difficult to breathe.
d. Menstrual: Do only for 15 seconds to learn actions.

16. Ardha Chandrasana
a. Right hip at the wall. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
b. Extend the left leg through the left heel, else it becomes tamasic and heavy.
c. Inject the right femur into the socket.

17. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. Lift the skin of the right posterior knee up towards the right buttock bone to move the hamstrings with it.

18. Prasarita Padottanasana (hands on bricks, concave back)

19. Chair Kurmasana
a. Preparation for Padangusthasana and Adho Mukha Svanasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks.

20. Padangusthasana
a. From Chair Kurmasana, hold the big toes and stand up. (2X)
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

21. Uttanasana (hands on floor, feet apart)
a. From Chair Kurmasana, after holding the back rung of the chair, hold the big toes and stand up in Padangusthasana.
b. Then put the hands on the floor, stretch from the back of the knees up to the buttock bones, and take the weight to the frontal heel.
c. If stiff, do Ardha Uttanasana facing the wall in an L shape.

22. Adho Mukha Svanasana
a. Hands turned out at wall. Stretch the inner armpit towards the hip.

23. Sarvangasana Cycle
a. Wall Salamba Sarvangasana
Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.
Keep upper arms down to free torso. Remember where you place the blankets relative to the wall. It is critical to place the shoulders on the blanket but have the back of the head on the floor.
Get on top of the shoulders to relieve pressure in the head. If there is throbbing pressure in the head, come down immediately and ask the instructor how to proceed.

c. Chair Halasana
Toes on chair seat.

d. Menstrual: Supta Baddha Konasana

24. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana.

b. Paschimottanasana (forehead on chair seat)
Substituted for Paschimottanasana to provide more support and rest. Legs wide apart in Dandasana for greater hip mobility, holding the chair arms to keep the chest open, rest the forehead on the chair seat.

25. Savasana

Tuesday 6.30p Intro — Week 8 (April 21, 2009)

Focus: Consolidate Week 5 and 6 with emphasis on a sequence that can be practiced at home with few props. Added Vimanasana and Ardha Chandrasana. Use the buddhi and the gunas to observe the effects of your actions, so that you may evaluate, and self correct in asana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.3, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the first part of the definition of yoga in PYS I.2. See Monday 4.30p Intro — Week 8 (April 20, 2009) discussion of PYS I.3 that completes the definition of yoga. The result of citta vritti nirodhah is the awareness of the unextinguishable soul as the source of life.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.

3. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.

4. Tadasana (Urdhva Baddhanguliyasana)

5. Tadasana (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, extend arms upward to make the palms meet.

6. Tadasana (Paschima Namaskarasana)
a. Students who have yet to master Paschima Baddha Hasta arms should continue working on that.

7. Utkatasana
a. Feet together.

8. Utthita Hasta Padasana
a. Open the chest when jumping. It is the seat of the soul.

9. Parsva Hasta Padasana
a. Keep the left side chest open when turning. Bring the intelligence to the surface.

10. Utthita Trikonasana

11. Virabhadrasana II
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk. This stops the painful rajasic “argument” inside the hip joint, eliminates the tamasic heaviness in the hip, and results in greater clarity and strength, making the mind sattvic.

12. Utthita Parsvakonasana
a. Connecting the femur into the socket to turn open the pelvis and trunk.
b. Sit the buttock down to take the right hand to the floor.
c. Brick under the right forefoot brings greater sattvic clarity and strength.

13. Vrksasana
a. Press down inner edge of right foot by moving outer left thigh in.
b. Did Utthita Trikonasana, Virabhadrasana II, Utthita Parsvakonasana first to facilitate opening the right groin towards the knee.

14. Vimanasana
a. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor.
b. Perform classic pose without lifting the left heel.
c. Those who have difficulty opening the armpits, or have elevated blood pressure, in Urdhva Hastasana should temporarily substitute this variation for the classic Virabhadrasana I.

15. Virabhadrasana I
a. Turning the trunk, do not bend the left knee. Convert tamas to rajas . Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
b. Bend the right knee. With Urdhva Hastasana arms, press wrists into imaginary Upper Wall Rope to lift the pubic plate and sternum. This takes the pressure off of the diaphragm to help you breathe and keep the blood pressure normal.
c. Keeping the left heel down, lift the femur into the socket. The lower buttock, at the buttock crease, should be firm, but the sacral muscles and upper buttock must not grip, else the pelvis tilts forward and it is difficult to breathe.
d. Menstrual: Do only for 15 seconds to learn actions.

16. Ardha Chandrasana
a. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
b. Extend the left leg through the left heel, else it becomes tamasic and heavy.
c. Press the fingers into the floor to straighten the right leg.

17. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward

18. Prasarita Padottanasana (hands on bricks, concave back)

19. Padangusthasana
a. Omit for time.

20. Uttanasana (hands on floor, feet apart)
a. Omit for time.

21. Adho Mukha Svanasana
a. Stretch the inner armpit towards the hip. If the legs are stiff, bend the knees to get the Urdhva Hastasana arm and trunk position.

22. Sarvangasana Cycle
a. Wall Salamba Sarvangasana
Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.
Keep upper arms down to free torso. Remember where you place the blankets relative to the wall. It is critical to place the shoulders on the blanket but have the back of the head on the floor.
Get on top of the shoulders to relieve pressure in the head. If there is throbbing pressure in the head, come down immediately and ask the instructor how to proceed.

c. Menstrual: Supta Baddha Konasana

23. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana.

b. Paschimottanasana (forehead on chair seat)
Omit for time.

24. Savasana
a. Blanket beneath head.

Tuesday 4.30p MS — Week 8 (April 21, 2009)

Focus: Standings and a varied practice because all students have strength.

Invocation in Swastikasana

1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.

2. Rope 2
a. Pull down Upper Wall Ropes looped in half to lift sternum. Keep elbows at the side and don’t shrug the shoulders. Roll upper arms out to open shoulders.
b. The key to back arching is lifting the sternum, not bending backward at the waist or just falling backward.

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

4. 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

5. Parsvottanasana (hands and head on two bolsters on chair seat)
a. Pull right hip back, left hip forward.

6. Chair Kurmasana
a. Preparation for Padangusthasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks, and hands on floor.

7. Padangusthasana (feet apart)
a. From Chair Kurmasana, hold the big toes and stand up.
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

8. Viparita Karani

Monday 4.30p Intro — Week 8 (April 20, 2009)

Focus: Continue to review and refine standings from Week 4. Add Adho Mukha Svanasana, Uttanasana, Padangusthasana from Week 5, and work more on Sarvangasana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.3, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the first part of the definition of yoga in PYS I.2. PYS I.3 completes the definition of yoga. The result of citta vritti nirodhah is the awareness of the unextinguishable soul as the source of life.

PYS I.2 Yogah - citta - vrtti - nirodhah
Yoga is the cessation of the movements of consciousness.

PYS I.3 Tada drastuh svarupe - avasthanam
Then the Seer dwells in his own state.

When the citta vrittis are stilled and silenced, they can no longer distort the true expression of the soul. Revealed in his own nature, the radiant Seer abides in his own true splendor.

PYS I.4 At other times the Seer appears to identify with the movements in the consciousness.

Yoga or bhoga — why do we exist?
To understand Yoga Sutra I.3, we jump to the final sutra, which states that liberation is the result of the fulfillment of the purusarthas and the transcendence of the gunas. The purusarthas are the fourfold aims of life: duty, wealth, enjoyment, and freedom from worldly pleasure (PYS IV.34). It is our duty, both as young schoolchildren and as yoga beginners, to learn — which requires tremendous discipline. As householders we require wealth, so we must work to support our families and contribute to society. Enjoyment of health and well-being, both in yoga and in our everyday life, is the result of our discipline and work. Liberation is the ultimate aim; overcoming suffering results from the wisdom that comes from our understanding the purpose of life and adhering to yogic discipline.

How does yogic discipline stop the citta vrittis? The citta, consciousness, and its gunas, qualities, exist eternally to serve the Seer, for both bhoga, enjoyment and experience of the everyday world, and liberation through yoga, says Patanjali (PYS II.18). These experiences leave an imprint on our consciousness. We may recall seeing a car that we’d like, or a meeting with an important person. This is how the citta becomes colored by the vrttis of the external world. Sometimes these vrttis are useful in our quest for liberation, sometimes not. For example, although a dependable car is useful to take the children to school or to get to work, cars themselves inconveniently break down and require time and money to repair. This pulls us away from our duties and work.

However, when the intelligence moves inwards, from the periphery of the body towards the core, external involvements lose their capacity for attraction. Then, when influenced by only a trace of rajas, the citta is inclined towards duty, spiritual knowledge, vairagya (detachment) and sovereignty, or the ability to independently accomplish righteous acts, despite impediments. When the citta is purged of rajas and tamas and becomes totally sattvic, the result is the splendor of samadhi. Two things happen to the citta in samadhi. First, citta realizes that it is not the Seer, or the soul (PYS IV.22). Second, citta is attracted by the magnetic pull of the Seer, its source (PYS IV.26). The citta is then no longer attracted to the vrttis and bhoga. It is the citta vritti nirodhah of Yoga Sutra I.2.


Seer and the Seen
To understand Yoga Sutra I.3, one must know that the soul is the Seer. By contrast everything else is the Seen, including the citta. Citta tends to be very rajasic; it moves quickly. Our aim in yoga is to be more sattvic, more reflective. The “Seer’s light reflecting in the mirror” analogy explains the Seer and the Seen:

1. The rays of the Seer’s light shines on the “mirror” of the “inward face” of the buddhi. The Seer’s light is reflected by the buddhi, casting light on the other parts of the citta, allowing them to be “Seen.”

2. Avidya, spiritual ignorance, occurs when the citta then assumes the “mirror” of the buddhi — which is also the Seen — is, itself, the source of the Seer’s light, just as when the mind may mistakenly assume that the moon “shines” instead of reflecting the light of the sun. This avidya is the root cause of all suffering (PYS II.3).

3. A secondary level of confusion also ensues when the “outward face” of the buddhi, that which faces the citta and the senses, and acts as the faculty of discrimination, commingles the citta vrttis with the reflection of the Seer.

In other words, when the citta is involved in the external world, the Seer appears to be identified with the citta vrttis. “Then the Seer dwells in his own state” means that the buddhi realizes that the soul remains unencumbered, alone. The Seer is liberated from its mistaken identification with the citta vrittis and the buddhi, in a state of citta vritti nirodha.


Heart Center — abode of the soul
A less literal, more poetic interpretation of Yoga Sutra I.3 once used by B.K.S. Iyengar of Yoga Sutra I.3 that I find conveys more of an emotional impact is: “Then the soul rests in its original abode.” In this translation, “original” captures the feeling of, and emphasizes, the soul’s natural state, unencumbered by citta. “Rests in its ... abode” complements its unaltered state with the implication that subsequent effort will not be required, as the need to move neither exists any longer nor satisfies any desire since the citta vrittis have been stilled. “Abode” also suggests that its home, too, is a safe and natural haven.

The soul rests in the seat of the heart, but not the physical heart (PYS III.35). That’s why when we do the asanas, we focus on keeping the chest open. The asanas are a means for the buddhi to penetrate, to seek the soul. When we invert, the heart is above, and the head below. The heart dictates the terms, and hence buddhi becomes conscious of the soul, while the citta vrittis of the brain are pacified.


What is not Yoga? Everything else.
The state of consciousness described in Yoga Sutra I.4 offers a contrast to samadhi: As citta becomes involved with, and “colored by,” the perceptions and emotions of everything around it, the vrttis draw the citta away from silence. In this pain and confusion there is a lack of wisdom and it appears as if the soul is agitated, identifying with the citta vrttis.


Invocation in Swastikasana

1. Bolster Adho Mukha Virasana (CF)
a. Insert a crosswise blanket folded in half lengthwise to relieve menstrual cramps both front and back. Asanas relieve cramping more efficiently than the heating pad or remedies because they are more discriminating and sattvic. The remedies cover up the pain but make the mind very dull, tamasic.
b. When the buddhi, the intelligence, is yoked to the Self, the yogini frees herself of the pain of duality. When the body is aligned with the Self, it is skill in action. See Asana — aligning the body with the Self [Thursday 6.30p Intro — Week 6 (April 9, 2009)].

2. Tadasana/Samasthiti

3. Tadasana (Urdhva Baddhanguliyasana)
a. Keep the abdomen and throat back to keep them sattvic, else they will become rajasic, increasing cramping pain.

4. Tadasana (Paschima Baddha Hasta arms)
a. Spread from the sternum to the shoulders and roll open the shoulders. This rajasic action removes the tamasic heaviness and bring lightness and mobility to the chest and spine. This results in greater clarity, making the mind sattvic.
b. Keep the abdomen and throat back to keep them sattvic, else they will become rajasic.

5. Tadasana (Gomukhasana arms)
a. Omitted for lack of time.

6. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. At Trestler for cramping. Lift up the tamasic trunk by pressing down the arms onto the top barre. Connecting the femur into the socket supports the pelvis and is sattvic. When combined with the legs, firm and rajasically lifting, it spreads the lumbar and makes the mind more sattvic, thus relieving the dullness and rajasic pain at the lower back.

7. Utthita Trikonasana
a. Repeat the actions as above. It charges the legs, making them more rajasic, to support the spine.
b. Elevate the right hand on a brick to charge the spine from the tail bone to the crown of the head.

9. Utthita Parsvakonasana

10. Virabhadrasana I
a. Turning the trunk, do not bend the left knee. Convert tamas to rajas . Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
b. Bend the right knee. With Urdhva Hastasana arms, press wrists into the Upper Wall Rope to lift the pubic plate and sternum.
c. Menstrual: Do only for 15 seconds to learn actions.

11. Utkatasana
a. Omitted.

12. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. Lift the skin of the right posterior knee up towards the right buttock bone to move the hamstrings with it.

13. Chair Kurmasana
a. Preparation for Padangusthasana and Adho Mukha Svanasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks, and hands on floor.

14. Padangusthasana (feet apart)
a. From Chair Kurmasana, hold the big toes and stand up.
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

15. Uttanasana (hands on floor, feet apart)
a. From Chair Kurmasana, after holding the back rung of the chair, hold the big toes and stand up in Padangusthasana.
b. Then put the hands on the floor, stretch from the back of the knees up to the buttock bones, and take the weight to the frontal heel.

16. Adho Mukha Svanasana
a. Hands turned out 90° at wall. Stretch from the back of the knees up to the buttock bones, and stretch the inner armpit towards the hip.

17. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
Get more on top of the shoulders and walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.

c. Chair Karnapidasana
Knees on chair seat.

d. Menstrual: Supta Baddha Konasana

18. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana.

b. Paschimottanasana (forehead on chair seat)
Substituted for Paschimottanasana to provide more support and rest. Legs wide apart in Dandasana for greater hip mobility, holding the chair arms to keep the chest open, rest the forehead on the chair seat.

19. Savasana
a. Blanket beneath head.

Thursday 6.30p Intro — Week 7 (April 16, 2009)

Focus: Continue to review and refine standings from Week 4. Add Adho Mukha Svanasana, Uttanasana, Padangusthasana from Week 5, Virasana from Week 6, and work more on Sarvangasana. Next week consolidate with Week 6 program.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.2, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the discussion.
The answer to this question requires an understanding of the world view of the yogin. B.K.S. Iyengar’s method is indirect: “by the body, for the mind.” By focusing the wandering citta on the intricacies of asana, we indirectly restrain the citta and guide it towards vritti nirodha. Bring sattvic intelligence into the pose to restrain the citta vrittis.

Invocation in Swastikasana

1. Virasana (Parvatasana arms)
a. Release the knee cap to create more space at the front thigh skin to stretch the quadriceps muscles. When we begin, the thighs are dull, tamasic. Using the buddhi, the intelligence, coordinate the stretch of skin and muscle.
b. Sit the shins on two or three blankets and then drape the ankles over the back edge of the blankets to relieve ankle stiffness. Turn open the calf more. The blanket support converts the rajasic fear and pain into sattva.
c. Cross the legs and sit in Swastikasana.

2. Tadasana/Samasthiti

3. Tadasana (Paschima Baddha Hasta arms)
a. Omitted. Substituted arm actions in Virabhadrasana II.

4. Tadasana (Gomukhasana arms)

5. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Go into pose with Paschima Baddha Hasta arms. Spread from the sternum to the shoulders and roll open the shoulders. This rajasic action removes the tamasic heaviness and bring lightness and mobility to the chest and spine. This results in greater clarity, making the mind sattvic. Then straighten the arms.

6. Utthita Trikonasana
a. Repeat the actions as above. It charges the legs, making them more rajasic, to support the spine.

7. Utthita Parsvakonasana
a. Learn the rhythm when coming out of the pose to make it lighter, more sattvic. Simultaneously pull the right hip back to straighten the knee, and lift the trunk. Coordinate the straightening and lifting to end at exactly the same time when you reach Parsva Hasta Padasana. Then add the inhalation to last exactly that long.

9. Virabhadrasana I
a. Turning the trunk, do not bend the left knee. Convert tamas to rajas . Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
b. Bend the right knee. With Urdhva Hastasana arms, press wrists into an imaginary Upper Wall Rope to lift the pubic plate and sternum.

10. Utkatasana
a. Omitted.

11. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. Lift the skin of the right posterior knee up towards the right buttock bone to move the hamstrings with it.

12. Chair Uttanasana (head on brick on chair seat, feet apart)
a. Lift the skin of the posterior knees up towards the buttock bones to move the hamstrings with it.

13. Chair Kurmasana
a. Preparation for Padangusthasana and Adho Mukha Svanasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks, and hands on floor.

14. Padangusthasana (feet apart)
a. From Chair Kurmasana, hold the big toes and stand up.
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

15. Uttanasana (hands on floor, feet apart)
a. From Chair Kurmasana, after holding the back rung of the chair, hold the big toes and stand up in Padangusthasana.
b. Then put the hands on the floor, stretch from the back of the knees up to the buttock bones, and take the weight to the frontal heel.

16. Adho Mukha Svanasana
a. Hands turned out 90° at wall. Stretch from the back of the knees up to the buttock bones, and stretch the inner armpit towards the hip.

17. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
Get more on top of the shoulders and walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.

18. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana.

b. Paschimottanasana (forehead on chair seat)
Substituted for Paschimottanasana to provide more support and rest. Legs wide apart in Dandasana for greater hip mobility, holding the chair arms to keep the chest open, rest the forehead on the chair seat.

19. Savasana
a. Blanket beneath head.

Wednesday 9.30a Intro — Week 7 (April 15, 2009)

Focus: Use the buddhi and the gunas to observe the effects of your actions, so that you may evaluate, and self correct in asana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.2, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the discussion.
B.K.S. Iyengar’s method is indirect: “by the body, for the mind.” By focusing the wandering citta on the intricacies of asana, we indirectly restrain the citta and guide it towards vritti nirodha. Bring sattvic intelligence into the pose to restrain the citta vrittis.

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.
b. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. The legs must be firm and stable, a tamasic quality, while also lifting, or rajasic. If the pelvis and trunk are tamasic, and just collapse onto the right leg, the right knee will take the load, and become very heavy and dull, or tamasic, along with the mind. Therefore the pelvis must strongly lift up, a rajasic action, in order to bring lightness and mobility, or sattva, into the right hip joint. This results in greater clarity, making the mind sattvic.

3. Urdhva Hastasana
a. Hit the outer thighs in and lift the inner knees.
b. When the legs support you, it is easier to lift the arms.

4. Utthita Trikonasana
a. Repeat the actions as above.

5. Utthita Parsvakonasana
a. Connect the femur into the socket to turn and open the chest.

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

7. Utkatasana

8. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.

9. Baddha Hasta Uttanasana
a. Substitute for Uttanasana (concave back feet apart and feet together)
b. Omitted for time

10. Chair Kurmasana
a. Preparation for Padangusthasana and Adho Mukha Svanasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks.

11. Padangusthasana
a. From Chair Kurmasana, hold the big toes and stand up. (2X)
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

12. Adho Mukha Svanasana
a. Hands turned out 90° at wall.

13. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
Holding the bottom wall rope hooks, get more on top of the shoulders and walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.

14. Forward Extensions
a. Adho Mukha Swastikasana
Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana.

b. Paschimottanasana (forehead on chair seat)
Substituted for Paschimottanasana to provide more support and rest. Legs wide apart in Dandasana for greater hip mobility, holding the chair arms to keep the chest open, rest the forehead on the chair seat.

15. Savasana
a. Blanket beneath head.

16. Student recovering from Strep infection (AH)
After three weeks in bed left with slight cough, much fatigue, and muscle soreness.

Supta Baddha Konasana (10 min)
a. Bricks with a blanket on top to make a firm “bed” for the spinal muscles to relax and to relieve cough. Knees on a bolster to relieve lower back pain.

Chair Virabhadrasana II (20 sec/side)
a. Left heel at the Rope Wall, sitting on brick on a chair seat, hold the lower wall rope to keep from leaning into the right leg.
b. Substituted for Utthita Parsvakonasana and Virabhadrasana I

Parsvottanasana (hands on chair seat, head on brick on chair seat)

Chair Kurmasana

Wall Ardha Uttanasana
a. Substituted for Adho Mukha Svanasana
b. Prevent heat in the head by not collapsing the chest. Fatigue manifested as heat in the head, mandating rest.

Adho Mukha Virasana (10 min)
a. Blanket under shins, with brick and bolster support under chest to quiet the mind. Blanket beneath arms encourages the skin to relax, and then the muscles can relax. It leaves an imprint of a mind as calm as a “still lake.”
b. Substituted for Sarvangasana and Savasana

Tuesday 6.30p Intro — Week 7 (April 14, 2009)

Focus: Continue to review and refine hip opening from Week 4: Virabhadrasana II, Trikonasana, and Parsvakonasana to open the right hip. Use the buddhi and the gunas to observe the effects of your actions, so that you may evaluate, and self correct in asana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.2, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the discussion.
The answer to this question requires an understanding of the world view of the yogin. B.K.S. Iyengar’s method is indirect: “by the body, for the mind.” By focusing the wandering citta on the intricacies of asana, we indirectly restrain the citta and guide it towards vritti nirodha. Bring sattvic intelligence into the pose to restrain the citta vrittis.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Rope 1
a. Roll upper arms out to open shoulders and further facilitate Urdhva Baddhanguliyasana.

3. Tadasana (Urdhva Baddhanguliyasana)

4. Tadasana (Paschima Baddha Hasta arms)
a. Roll open shoulders to prepare for Sarvangasana. When this is mastered, can introduce Paschima Namaskarasana.

5. Tadasana (Gomukhasana arms)

6. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Left heel at the Rope Wall. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. The legs must be firm and stable, a tamasic quality, while also lifting, or rajasic. If the pelvis and trunk are tamasic, and just collapse onto the right leg, the right knee will take the load, and become very heavy and dull, or tamasic, along with the mind. Therefore the pelvis must strongly lift up, a rajasic action, in order to bring lightness and mobility, or sattva, into the right hip joint. This results in greater clarity, making the mind sattvic.

7. Utthita Trikonasana
a. Left heel at the Rope Wall, repeat the actions as above.

9. Utthita Parsvakonasana
a. Left heel at the Rope Wall, holding the lower wall rope as in Virabhadrasana II.
b. Repeat the actions as above, the sit the buttock down to take the right hand to the floor.

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

11. Utkatasana

12. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.

13. Baddha Hasta Uttanasana
a. Substitute for Uttanasana (concave back feet apart and feet together)

14. Chair Kurmasana
a. Preparation for Padangusthasana and Adho Mukha Svanasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks.

15. Padangusthasana
a. From Chair Kurmasana, hold the big toes and stand up. (2X)
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

16. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
Get more on top of the shoulders and walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.

17. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana.

b. Paschimottanasana (forehead on chair seat)
Substituted for Paschimottanasana to provide more support and rest. Legs wide apart in Dandasana for greater hip mobility, holding the chair arms to keep the chest open, rest the forehead on the chair seat.

18. Savasana
a. Blanket beneath head.

Tuesday 4.30p MS — Week 7 (April 14, 2009)

Focus: Shoulder opening to prepare for Sarvangasana.

Invocation in Swastikasana

1. Seated Rope Shoulder Harness
a. Assistant pulls Rope Shoulder Harness down to prevent shrugging the shoulders.

2. Tadasana/Samasthiti

3. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.

4. Parsvottanasana (hands and head on two bolsters on chair seat)
a. Pull right hip back, left hip forward.

5. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two. Hands hold chairback of chair number three. 35# weight on dorsal spine to lengthen hump.
b. Relieves fatigue after Parsvottanasana but continues same forward extension movement.

6. Chair Sirsasana
a. Each shoulder on a chair seat to prevent shrugging the shoulders. Bolsters behind back for safety. (MF)

7. Chair Sarvangasana
a. No dizziness or reflux except when coming out of pose. (BR)

8. Viparita Karani

Monday 4.30p Intro — Week 7 (April 13, 2009)

Focus: Continue to review and refine hip actions in standings. Lack of hip opening often masquerades as hamstring stiffness. Add Adho Mukha Svanasana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.2, What is Yoga?
See Thursday 6.30p Intro — Week 6 (April 9, 2009) for the discussion.
B.K.S. Iyengar’s method is indirect: “by the body, for the mind.” By focusing the wandering citta on the intricacies of asana, we indirectly restrain the citta and guide it towards vritti nirodha. Bring sattvic intelligence into the pose to restrain the citta vrittis.

Invocation in Swastikasana

1. Adho Mukha Svanasana
a. Heels at wall, crossed ropes at groins, head on bolster support to quiet the mind.
b. Hands turned out 90° at wall. Don’t “let the consciousness leak out” from beneath the forefinger knuckle. Press it down then stretch the inner armpit towards the hip. Stretch the arms and side body up, away from the hands to keep the head light and the mind passive.

2. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Left heel at the Rope Wall. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. The legs must be firm and stable, a tamasic quality, while also lifting, or rajasic. If the pelvis and trunk are tamasic, and just collapse onto the right leg, the right knee will take the load, and become very heavy and dull, or tamasic, along with the mind. Therefore the pelvis must strongly lift up, a rajasic action, in order to bring lightness and mobility, or sattva, into the right hip joint. This results in greater clarity, making the mind sattvic.

3. Utthita Trikonasana
a. Left heel at the Rope Wall, holding the lower wall rope as above, move the right outer thigh towards the wall to lengthen the right leg.
b. Repeat the actions as above.

4. Utthita Parsvakonasana
a. Left heel at the Rope Wall, holding the lower wall rope as in Virabhadrasana II.
b. Repeat the actions as above, the sit the buttock down to take the right hand to the floor.

5. Viparita Karani
a. Buttocks and upper back supported with staggered blankets folded in half widthwise; blanket under head. Substituted for Sarvangasana Cycle.

Thursday 6.30p Intro — Week 6 (April 9, 2009)

Focus: Continue to review and refine hip opening from Week 4: Virabhadrasana II, Trikonasana, and Parsvakonasana to open the right hip. Lack of hip opening often masquerades as hamstring stiffness. Add a couple of poses from Week 5 and work more on arm work with Rope 1 for Sarvangasana.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.2, What is Yoga?
The entire purpose of Patanjali’s Yoga Sutra is to provide a practical guide to alleviate suffering. Pain, injury, disability — these are just the most salient features of a life characterized by our identification with an unsteady, fluctuating consciousness.

The term citta (consciousness) embraces a wider concept than the more narrowly defined Western interpretation of mind. Yoga treats the mind as a function of consciousness. According to B.K.S. Iyengar, citta is like a box that includes manas, which refers to the perceiver of sensations, as well as the buddhi, or intellect, which is the faculty of discrimination, and the ahamkara, the ego. The brain is the part of the mind that perceives the world, and acts on behalf of the mind.

To alleviate suffering, yoga emphasizes, above all, first hand “subjective” knowledge. It is knowledge based on skilled experience, as opposed to “objective” knowledge gathered from sacred texts and the testimony of others.

Yoga, as defined in Patanjali Yoga Sutra I.2, is the culmination of a highly intense practice that few persons reach: samadhi, or enlightenment, wherein the consciousness is left in a completely undisturbed state of silence. Everything else is not yoga:

PYS I.2 Yogah - citta - vritti - nirodhah
Yoga - consciousness - movements - cessation
Yoga is the cessation of the movements of consciousness.

Yoga is the restraint of the fluctuations of consciousness... Yoga shows ways of understanding the functionings of the mind and helps quiet their movements, leading towards the undisturbed state of silence which dwells in the very seat of consciousness.

PYS I.3 Then the seer dwells in his own state.

PYS I.4 At other times the seer appears to identify with the movements in the consciousness.

Vritti nirodha
According to Patanjali, in the absence of samadhi, all other states of consciousness are considered a modification, a vritti — an alteration of one’s true nature. Other translations of vritti (root: “to whirl”) besides movement, include agitation, fluctuation, activity, or oscillation. Each of these translations, when used in a specific context, defines a distinct aspect of what a vritti is: While the colloquial use of “agitation” expresses a specifically negative, disturbing, aspect of movement, the more abstract term “fluctuation”, indicates merely a change. Although it suggests less suffering, it is still destabilizing.

Perhaps the most difficult term to translate in Yoga Sutra I.2 is nirodha, the word used to describe the negation of the vrittis. It has been variously called control, restraint, dissolution, restriction, suppression, and resolution. When the vrttis are restrained, they cease to disturb the consciousness.


Gunas and vritti nirodha
Nirodha relies upon an understanding of how the process of involution occurs according to Samkhya philosophy. Commentator Vyasa describes the three functions of consciousness — cognition, volition and stability — which are produced by the gunas: sattva is illumination, rajas is characterized by action and pain, and tamas is distinguished by inertia and feebleness. The gunas, the very “bases of substantive matter,” may be compared to strands of multicolored rope that, when woven together, form the “cord” of prakrti, matter, that tethers the soul to the body, making it appear that the soul itself, not the body, undergoes change. The Bhagavad Gita states that the soul is bound to the body by sattvic happiness and knowledge; by the rajasic fruits of work; and by tamasic ignorance, laziness, and excessive sleep.

The gunas, the constituents of matter, constantly mutate and undergo change; they are not permanent. Only the soul is permanent. The yogin seeks to liberate himself from the tyranny of the gunas so that he may experience equanimity. Only when the yogin reaches the highest level of samadhi, do the gunas cease to evolve any further and are absorbed, or dissolved, back into their respective causes, thus freeing the yogin from the bonds of physical nature (described by Patanjali in Yoga Sutras IV.32-34). Vyasa (VB II.27) likens their dissolution to crumbling boulders rolling down a hill.

When the gunas cease to evolve, the vrttis that they produce will cease their waxing and waning. However, the more we try to directly suppress the vrttis, the more we become attached to them, as when we challenge ourselves “to not think of pink elephants.” How is it possible for the mind to govern itself?

Consistent with Patanjali, B.K.S. Iyengar’s method is indirect: “by the body, for the mind.” By focusing the wandering citta on the intricacies of asana, we indirectly restrain the citta and guide it towards vritti nirodha. That’s why in his translation of Yoga Sutra II.46 defining asana, he has acknowledged vritti nirodha with “steadiness in intelligence” as well as “firmness in body.”


Asana — awakening the intelligence with alignment
The Iyengar method of yoga is not entirely transparent. B.K.S. Iyengar has developed a “user friendly interface” to make it attractive for the beginner. Although working to perfect an asana is physical work, it is only a means to an end. The deeper we immerse ourselves in asana practice, the less we categorize it as physical. Asana becomes a device for honing the intellect and refining its quality, sattvic intelligence. Without awakening this intelligence, which lies dormant in each and every practitioner, how could the perfection in asana result in the end of duality (PYS II.48)?

Alignment is the linchpin of B.K.S. Iyengar’s method of practice. Alignment coordinates perception and intelligent action to bring “steadiness in intelligence.” We often conceive of alignment in the gross sense, as “the uniform alignment of bones, joints and soft tissues within the frame of each asana.” Amidst the difficulties of practice, every so often we get a glimpse of understanding, a correlation that explains the fruit of our actions: “If I move my leg this way, my back stops hurting and I can breathe more easily. My head feels clearer, less clogged. My brain feels less confused.” The result is greater stability and equanimity. However improved, the acts of observing, evaluating, and correcting are still dualistic. Until attaining samadhi, we are swayed by the opposites of rajasic action and tamasic inertia, causing the citta vrttis.


Asana — aligning the body with the Self
But B.K.S. Iyengar conceives of alignment in a more subtle way. The buddhi, the intellect and the most sattvic aspect of the citta, has the power to discriminate. It redirects citta, away from being colored by the vrttis of the external world, towards the non-fluctuating Seer, or the soul, for guidance. The yogin transcends duality when he takes refuge in the soul. As the Bhagavad Gita proclaims: “ “with intelligence - yoked (buddhi-yuktas) (to the Self), one frees oneself of (the duality of) good and bad deeds... Yoga is skill in action.” (BG II.50)

Only in samadhi can the yogin distinguish between the sattva buddhi (refined illuminative intelligence) and the Seer (PYS III.36). B.K.S. Iyengar writes, “Spiritual intelligence [viveka jnanam], which is true wisdom, dawns [in samadhi] only when discrimination ends. It does not function in duality. It perceives only oneness.” (PYS I.7; II.26; III.55) Describing this oneness, B.K.S. Iyengar has said that the Self exists in every cell: “Each and every fiber, each and every cell, each and every capillary has to be connected to the Self. Alignment in the asanas means alignment of the Self with the body, and the body with the Self. So, when the Self engulfs the entire body, without neglecting one part, it is alignment.”


Asana — sattvic practice
Up until that time, we have to study the effects of the gunas, else we will unknowingly remain subject to their influence. Our initial aim is to make all of our actions sattvic, illuminated and intelligent. But sometimes we must employ rajas, and even tamas, in the service of sattva.

For example, in Virabhadrasana II, the legs must be firm and stable, a tamasic quality, while also lifting, or rajasic. (If they were too rajasic, they would be consistently moving, jumping up and down.) Because we are using the buddhi to discriminate, the work is neither mindless nor taxing. It should “feel right” without aggressively overworking, becoming too rajasic. But, if the pelvis and trunk are tamasic, and just collapse onto the right leg, the right knee will take the load, and become very heavy and dull, or tamasic, along with the mind. Therefore, the pelvis must strongly lift up, a rajasic action, in order to bring lightness and mobility, or sattva, into the right hip joint. This results in greater clarity, making the mind sattvic.

Unless and until sattvic action permeates the entire asana, the disturbing vrttis will continue to impose on the consciousness. When completely sattvic, the consciousness becomes benevolent, as B.K.S. Iyengar describes the results of perfection of asana in Yoga Sutra II.46.


Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Rope 1
a. Roll upper arms out to open shoulders and further facilitate Urdhva Hastasana.

3. Tadasana (Urdhva Baddhanguliyasana)
a. Omitted for lack of time.

4. Tadasana (Paschima Baddha Hasta arms)
a. Roll open shoulders to prepare for Sarvangasana. When this is mastered, can introduce Paschima Namaskarasana.

5. Tadasana (Gomukhasana arms)

6. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Left heel at the Rope Wall.

7. Utthita Trikonasana
a. Left heel at the Rope Wall, holding the lower wall rope as above, move the right outer thigh towards the wall to lengthen the right leg.
b. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee as in Tadasana, to make the knee light.

9. Utthita Parsvakonasana
a. Left heel at the Rope Wall, holding the lower wall rope as in Virabhadrasana II.
b. Repeat the actions as above, the sit the buttock down to take the right hand to the floor.

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

11. Utkatasana

12. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.

13. Chair Kurmasana
a. Preparation for Adho Mukha Svanasana hip movement.
b. Thighs on chair seat, bend forward from the hips.

14. Adho Mukha Svanasana
a. Hands turned out 90° at wall. Don’t “let the consciousness leak out” from beneath the forefinger knuckle. Press it down then stretch the inner armpit towards the hip.

15. Baddha Hasta Uttanasana
a. Substitute for Uttanasana (concave back feet apart and feet together)
b. Omitted for lack of time. Will do next week.

16. Padangusthasana
a. Pull belt looped around feet to get concave back.
b. Omitted for lack of time. Will do next week.

17. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
Get more on top of the shoulders and walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.

b. Salamba Sarvangasana
Straighten both legs.

18. Forward Extensions
a. Paschimottanasana (forehead on chair seat) substituted for Paschimottanasana to provide more support and rest. Legs wide apart in Dandasana for greater hip mobility, holding the chair arms to keep the chest open, rest the forehead on the chair seat.

19. Savasana
a. Back chest on blanket folded in half, trifold blanket beneath head.

Tuesday 4.30p MS — Week 4 (Mar 24, 2009)

Focus: Open shoulders, chest up, and navel back for hiatal hernia.
Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutras II.46-48, the definition and effects of asana.

Invocation in Swastikasana

1. Calf Stretcher Tadasana (on inverted chair seat)
a. Navel back, chest up to reduce reflux.

2. Tadasana/Samasthiti
a. Buttocks at wall, heels away from wall.

3. Rope 1
a. Roll upper arms out to open shoulders.

4. Ardha Uttanasana
a. Press side wrist into ledge to open chest and elongate the spine in line with the arms.
b. Substituted for Baddha Hasta Uttanasana because of lack of flexibility and stability.

5. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Sitting in a chair facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.

6. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. Scoot chair back while holding Lower Wall Ropes to traction arms and spine.

7. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings
b. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina. Elbows bent, pull down on wall ropes to lift the chest and descend the shoulder blades. Mind follows the shoulder blades. Keep the eyes back, and descend the back brain and neck muscles to keep the mind quiet.

8. 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

9. 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

10. Viparita Karani
a. Bolster Supta Baddha Konasana for reflux (BR)

Monday 9:30a Intro: Week 7 (Apr 13, 2009)

7 students. One on her menstrual period.
Focus of the class: forward bends and turning the pelvis like a steering wheel where the sacrum is the hub for poses like Utthita Trikonasana & Utthita Parsva Konasana and the hip socket the hub for Uttanasana & Adho Mukha Svanasana.

1. Adho Mukha Virasana
Over a bolster, brick under near end of bolster to support chest;
Take buttocks to heels;

2. Adho Mukha Svanasana
2x;
1st with bolster under head for support;
2nd without - students not getting length of side chest trying to keep head on bolster;

3. Rope 1

4. Adho Mukha Svanasana
Repeat to observe difference after rope work;

5. Tadasana

6. Virabhadrasana 2
2x, 2nd time into...

7. Utthita Parsva Konasana
Hold for a few seconds, then move right into...

8. Utthita Trikonasana
Keep hand down from Parsva Konasana position;
Lift thigh to straighten;
Then back to Parsva Konasana & up;
Repeat #6 - #8 on other side;

9. Ardha Uttanasana
Palms to bricks, chest forward & concave back;
Students' buttocks hanging back behind the heels;

10. Utthita Trikonasana
2-3x;
Pelvis as a wheel that must turn with resistance (not power steering) so that buttock bone moves away from back of knee, keeping spine & waist long on both sides;
Hand to shin, resist head of the shin up into the hand and move top of the thigh into back thigh;

11. Uttanasana
Pelvis as wheel, but this time the hub is the head of the femur;
Take buttock bones towards backs of thighs as you extend forward & down;

12. Adho Mukha Svanasana
Several students having problems keeping whole palm pressed down;

13. Wrist/forearm stretch #1
Kneel with palms down, fingers pointed towards you & wrists in line with edge of mat;
Control/increase the stretch by leaning back to sit on your heels;

14. Wrist/forearm stretch #2
Standing, cross forearms & clasp palms together, thumbs pointed down;
Wrist of hand (forearm) on top straightens, flexing wrist of other hand & twisting forearm;
Slowly turn lower hand fingers up towards the ceiling;
Keep shoulders down;

15. Garudasana
First arms;
Leg portion & full pose taught at the wall, sacrum supported for balance;

16. Halasana
Feet on chair seat;

17. Salamba Sarvangasana

18. Savasana

Saturday 10:30a Intro: Week 6 (Apr 11, 2009)

Focus of class on keeping weight evenly distributed on the feet, the legs and keeping the torso centered and lifted and/or long.

1. Tadasana

2. Virabhadrasana 2
3x;
3rd time move into...

3. Utthita Parsva Konasana
2x;
2nd time move into...

4. Utthita Trikonasana
Then back to Parsva Konasana;

5. Uttanasana
2x;
1st: Hold elbows and hang;
Most students hanging buttocks back behind line of heels - take weight into toe mounds to even weight distribution;
2nd: Hands down to bricks;

6. Utthita Trikonasana
2x;

7. Padangusthasana
2x; use belt around big toes to pull up;
1st: concave back;
2nd: head down, elbows out to sides to lengthen side chest down;

8. Adho Mukha Svanasana
3x; hands/thumbs & index fingers at wall;
2nd: bricks between upper thighs to get leg action;

9. Halasana
Feet to chair seat;

10. Salamba Sarvangasana

11. Savasana

Friday 6:00a Asana 1: Week 6 (Apr 10, 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.

5 students, one on her menstrual period. Focus of the class on preparing for seated forward bends.

1. Tadasana

2. Virabhadrasana 2
2x;
2nd into...

3. Utthita Parsva Konasana

4. Uttanasana

5. Virabhadrasana 1

6. Uttanasana
Repeat and deepen;
Keep hips over heels, not leaning back;

7. Utthita Trikonasana
2x;
2nd into...

8. Utthita Parsva Konasana
Return to...

9. Utthita Trikonasana
Into...

10. Ardha Chandrasana
Into...

11. Parsvottanasana
Into...

12. Uttanasana
Return to Tadasana and repeat cycle of poses #7 - #12 on other side;

13. Virabhadrasana 1

14. Prasarita Padottanasana

15. Virasana
Sit on heels;

16. Adho Mukha Virasana
Knees apart;
Actively extend arms to prepare for...

17. Adho Mukha Svanasana
2x;

18. Purvottanasana
2x; roll upper arms back & push through palms, triceps firm;
1st: knees bent, feet on floor;
2nd: legs straight;

19. Adho Mukha Svanasana

20. Dandasana

21. Janu Sirsasana
If lifted, prop knee on brick or blanket;

22. Dandasana

23. Ardha Baddha Padma Paschimottanasana
Cradle ankle as you move it to upper thigh, bending forward to keep knee low;
If lifted, prop knee on brick or blanket;

24. Dandasana

25. Triang Mukhaikpada Paschimottanasana
Sit on brick or blanket under extended leg buttock to balance hips;
If cannot reach hands to foot, use belt;

26. Dandasana

27. Savasana

Tuesday 6.30p Intro — Week 6 (April 7, 2009)

Focus: Continue to review and refine hip opening from Week 4: Virabhadrasana II, Trikonasana, and Parsvakonasana to open the right hip. Lack of hip opening often masquerades as hamstring stiffness. Add Adho Mukha Svanasana, Wall Ekapada Sarvangasana, and Janu Sirsasana. Repeat Tuesday 6.30p Intro — Week 4 (Mar 24, 2009) for Virabhadrasana I preparatory work at home.

Note new poses for this week are in bold face.

Discussion: What is Iyengar Yoga?
See Thursday 6.30p Intro — Week 5 (April 2, 2009) for the discussion.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Tadasana (Urdhva Baddhanguliyasana)

3. Virabhadrasana II (3 X)
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings.
b. Left heel at the Rope Wall, holding the lower wall rope to keep from leaning into the right leg, make the left side the stable side, so that the right side becomes more mobile. Extend the inner left leg towards the Rope Wall while bending the right knee.
c. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket stops hip cramping and lower back pain because the spine receives the action of the limbs.

4. Utthita Trikonasana (3 X)
a. Left heel at the Rope Wall.
b. Right foot on brick to bring the right femur more into the socket.

5. Utthita Parsvakonasana (3 X)
a. Left heel at the Rope Wall, holding the lower wall rope as in Virabhadrasana II.
b. Repeat the actions as above, then sit the buttock down to take the right hand to the floor.

6. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. Inserted prior to Virabhadrasana I to provide rest and stretch left calf.
c. Preparation for Adho Mukha Svanasana.

7. Virabhadrasana I
a. Do more work on Week 4 sequence to help learn this pose.

8. Utkatasana
a. Omitted for time and emphasis.

9. Uttanasana
a. Omitted for time and emphasis. Substituted Adho Mukha Svanasana as a preparation for Sarvangasana.

10. Adho Mukha Svanasana
a. Hands turned out 90° at wall. Don’t “let the consciousness leak out” from beneath the forefinger knuckle. Press it down then stretch the inner armpit towards the hip.

11. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
b. Salamba Sarvangasana
Get more on top of the shoulders and leave the feet on the wall to relieve the choking sensation. When the range of motion of the arm is increased there will be less pressure on the neck. The spine receives the actions of the limbs.

12. Forward Extensions
a. Substituted Urdhva Hasta Janu Sirsasana for Paschimottanasana to continue groin work of standing poses and because of leg stiffness.
b. Chair Urdhva Hasta Janu Sirsasana: Sit on two folded blankets, head on chair seat, hands up, holding chair arms.

13. Savasana
a. Back chest on blanket folded in half, trifold blanket beneath head.

Tuesday 4.30p MS — Week 6 (April 7, 2009)

Focus: To reduce vertigo behind the right eye.

Invocation in Swastikasana

1. Bolster Adho Mukha Virasana (40 min)
a. Demo: Blanket under shins, bolster and brick support beneath sternum and head down, to elevate the spiritual heart, to quiet the mind. 35# weight on sacrum to release the shoulders and pull the weight off of the brain. Crown of head touching stacked sandbags to prevent anything from moving.

2. Bolster Savasana (10 min)
a. 35# weight on a second bolster on thighs, use a neck roll, and use arm support to stop vertigo. Sandbags on groins. Eyebags in palms, bandage forehead.