Tuesday 4.30p MS — Week 7 (April 14, 2009)

Focus: Shoulder opening to prepare for Sarvangasana.

Invocation in Swastikasana

1. Seated Rope Shoulder Harness
a. Assistant pulls Rope Shoulder Harness down to prevent shrugging the shoulders.

2. Tadasana/Samasthiti

3. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.

4. Parsvottanasana (hands and head on two bolsters on chair seat)
a. Pull right hip back, left hip forward.

5. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two. Hands hold chairback of chair number three. 35# weight on dorsal spine to lengthen hump.
b. Relieves fatigue after Parsvottanasana but continues same forward extension movement.

6. Chair Sirsasana
a. Each shoulder on a chair seat to prevent shrugging the shoulders. Bolsters behind back for safety. (MF)

7. Chair Sarvangasana
a. No dizziness or reflux except when coming out of pose. (BR)

8. Viparita Karani