Thursday 6.30p Intro — Week 12 (May 21, 2009)

Focus: Seated, supine, and inverted poses for pregnancy. Resume work on Week 7 of syllabus next week when other students return.

Note new poses for this week are in bold face.


Invocation in Swastikasana

1. Baddha Konasana
a. With the back to the wall, sit high enough on stacked blankets that the knees are not above the hip crests. Support thighs and knees.
b. With the back to the wall, recline on mini backbender to keep baby up, off of bladder. Wedge a brick between heels and womb to keep baby lifted. (CHO)
c. Belt the legs to sit evenly on the buttock bones. (LS)

Variations not performed:
d. Narrow brick between the feet to open the groins. Sit higher if necessary.
e. Medium width brick between the feet to open the groins.

2. Upavistha Konasana
a. Facing the Rope Wall, sit on stacked blankets, feet at wall and belted to hold them upright (LS). Hold the wall ropes to lift the chest.

3. Baddha Konasana
a. Facing the Rope Wall, sit on stacked blankets. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up, off of baby. (CHO) Also to relieve upper back pain. (SS)
b. See photo in May 9, 2009 class.

4. Viparita Karani
a. Substituted for Sarvangasana Cycle due to pregnancy. Helps relieve ankle swelling in pregnancy. (CHO)
b. On mini backbender.

5. Adho Mukha Virasana
a. Two staggered bolsters support under chest to allow space for baby.
b. Relieve daily fatigue, heat in the head, and headache from coming out of Viparita Karani incorrectly. (CHO)

6. Supta Baddha Konasana
a. On flat bolster.