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
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
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