Tuesday 6.30p Intro: Week 5 (Mar 31, 2009)

Focus: Restorative poses in the final class of the month. Prayatna saithilya: Effortless effort means not tensing the face, making the skin tight, or holding the breath when you do the pose.

The skin must extend, says B.K.S. Iyengar, to allow the muscles sufficient space to lengthen.

Supported poses to stabilize the mind. Stabilize the breath to stabilize the body. When the body becomes stable, the mind is pacified. When the mind is pacified, the pain of stretching lessens. Inversions directly pacify the mind and take the consciousness towards the vastness within.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutras II.46-48, the definition and effects of asana.
See Tuesday 4.30p MS — Week 3 (Mar 17, 2009), Tuesday 6.30p Intro — Week 3 (Mar 17, 2009), Thursday 6.30p Intro — Week 3 (Mar 19, 2009), Tuesday 6.30p Intro — Week 4 (Mar 24, 2009), and Thursday 6.30p Intro — Week 4 (Mar 26, 2009) for a five part discussion.


Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Calf Stretcher Tadasana (on Calf Stretcher)
a. Descend the back brain, neck muscles, and trapezius. Stretch the calves to help relieve foot pain.

3. Traction Supta Urdhva Hastasana
a. Lengthen armpits, side ribs, back chest

4. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle

5. Savasana in Supta Baddha Konasana (10 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.