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