Tuesday 4.30p MS — Week 8 (April 21, 2009)

Focus: Standings and a varied practice because all students have strength.

Invocation in Swastikasana

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

2. Rope 2
a. Pull down Upper Wall Ropes looped in half to lift sternum. Keep elbows at the side and don’t shrug the shoulders. Roll upper arms out to open shoulders.
b. The key to back arching is lifting the sternum, not bending backward at the waist or just falling backward.

3. 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

4. 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

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

6. Chair Kurmasana
a. Preparation for Padangusthasana hip movement.
b. Thighs on chair seat, bend forward from the hips, head on bricks, and hands on floor.

7. Padangusthasana (feet apart)
a. From Chair Kurmasana, hold the big toes and stand up.
b. Keeping the hips flexed, stretch from the back of the knees up to the buttock bones, and take the weight onto the toes.

8. Viparita Karani