Friday 6:00a Asana 1: Week 5 (April 3, 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.

3 students. Per student request, focus on opening hips and shoulders.

1. Rope 1

2. Rope Utkatasana

3. Rope 2: Bhujangasana/Urdhva Mukha Pascimottanasana

4. Virbhadrasana 2
2x;
2nd time into...

5. Utthita Parsvakonasana

6/7. Prasarita Padottanasana/Parsvottanasana cycle
Concave back in first Prasarita & in Parsvottanasana;
Hands to bricks for Parsvottanasana;
Head down in Prasarita between each side of Parsvottanasana;
Into...

8. Uttanasana

9. Paschima Baddha Hastasana

10. Gomukhasana arms
Use wall or post to brace & open upper arm;

11. Adho Mukha Svanasana

12. Utthita Trikonasana
Into...

13. Utthita Parsvakonasana
Into...

14. Ardha Chandrasana
Turn to place both hands on the floor, turn hips & step back for...

15. Parsvottanasana
Hands on the floor;
Into...

16. Parvritta Trikonasana
Into...

17. Uttanasana

Repeat cycle on other side.

18. Padangusthasana
Concave back into full pose, elbows wide;

19. Pada Hastasana
Concave back into full pose, elbows wide;

20. Halasana

21. Salamba Sarvangasana

22. Parsva Ekapada Sarvanagasana

23. Supta Konasana

24. Savasana