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)