Monday 9:30a Intro: Week 1 (May 4, 2009)

11 students, 4 new. Focus of class: do, re-do, learn, unlearn, re-learn to touch perfection. Begin to make the mind connect with the body in ways & places that have been unexplored before. Learn to use the legs/thighs to support the pelvis, spine & head.

Please note: The pose names are provided here in both Sanskrit and their English translation the first time they are listed in a session, and the first time taught in class. Ex: If Utthita Parsva Konasana is taught twice in one class, the definition is given after the first listing (see #7 & 9 below). If taught the following week, the definition will not be provided again to encourage students to follow along from Week 1 and begin to learn the Sanskrit names of the poses.

1. Swastikasana
Swastika = Cross, Asana = Pose
We begin each class in cross-legged pose, seated on a bolster with blankets supporting under the feet and knees to level the height of the knees;
Observe and make it so the buttock bones are balanced;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Bring the palms together, elbows down, chest broad & head level for chanting AUM 3x;

2. Tadasana / Samasthiti
Tada = Mountain / Sama = Same, Sthiti = Stable
Make 4 points of the feet* press evenly like 4 wheels on a car;
*Big toe mound, little toe mound, inner heel, outer heel;
Lift knee caps up by contracting the frontal thigh muscles;
Roll inner thighs inwards/back & outer thighs forward;
Move frontal thighs back, buttocks back;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Extend arms down through the fingers;

3. Urdhva Hastasana
Urdhva = Upward, Hasta = Hand
In Tadasana, raise arms up w/straight elbows;
Don't allow frontal thighs to come forward;
Extend from hips to finger tips opening the side body;

4. Tadasana w/ brick
Place foam brick between upper thighs;
"Eject" the brick backwards & use thighs to lift;

5. Urdhva Hastasana in brick Tadasana
Which is easier? With or without the brick?
Compare / contrast effects on arms & on the mind;

6. Virabhadrasana 2
Virabhadra = Warrior
3x;
Bend front knee to a right angle over the ankle, open inner thigh;
Back leg straight, inner knee lifted;
4 points of each foot planted firmly;
Lift evenly the sides of waist & chest;
Arms extended, "shoot spaghetti" through finger tips to activate entire arm;
3rd time: move into...

7. Utthita Parsva Konasana
Utthita = Extended, Parsva = Side, Kona = Angle
From Virabhadrasana 2, reach front arm out and down, hand to brick;
Extend side waist over bent thigh;
Back leg straight, knee firm;
Upper arm extend towards ceiling;

8. Utthita Trikonasana
Utthita = Extended, Tri = Three, Kona = Angle
2-3x;
In triangle pose, both legs are straight, both arms are straight;
Lift knee caps up, 4 points of feet press firmly down;
Back foot turns in about 30 degrees;
Front foot, knee & thigh turn out so inner edge of foot is parallel to front edge of mat;
Move from hip joint to take hand to shin or brick; other hand/arm extend toward ceiling;
3rd time: move into...

9. Utthita Parsva Konasana
Same as prior Parsva Konasana, but take upper arm alongside upper ear, as in Urdhva Hastasana;

10. Chatuschpadasana
Chatusch = Four, Pada = Foot
Similar to Setubandha Sarvangasana (bridge pose)
2x;
Two blankets stacked under shoulders, head on the floor;
Brick placed under hips/sacrum; belt around front of ankles with reach of heels;
Knees bent, feet beneath knees near buttocks, toes turned in/heels out;
Press heels down, raise hips up;
Clasp hands under buttocks;
Roll shoulders to the right to tuck left arm under chest & roll left to tuck right arm under;
Press upper arms down into blanket to lift chest up;
Lift hips towards ceiling;
Find belt & pull with arms to pull shoulders under & left chest towards chin;
If able, hold ankles or stand heels on upward facing palms;
Keep head straight, eyes soft;

11. Savasana
Sava = Corpse
Rest with head on folded blanket;
Arms & legs extend out straight;
Eyes closed, breath soft & regular;
Relax everything.