Monday 4.30p Intro — Week 9 (April 27, 2009)

Focus: Restorative and pranayama.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.2-3, What is Yoga?
[See also Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
Review above sutras for absent students. The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.

Invocation in Swastikasana

1. Sarvangasana Cycle
a. Chair Karnapidasana
Knees on chair seat. To quiet the mind.

b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.

c. Menstrual: Supta Baddha Konasana

2. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.

3. Ujjayi I in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.

4. Ujjayi I in Supta Baddha Konasana (5 min)

5. Savasana
a. Blanket beneath head.