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