Thursday 9.30a Asana I — Week 12 (May 21, 2009)

Focus: Week 7 of syllabus. This sequence has a little bit of everything for the experienced student.

Discussion: How astanga yoga prepares the citta for dhyana.


Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Utthita Trikonasana

3. Utthita Parsvakonasana

4. Virabhadrasana II

5. Prasarita Padottanasana

6. Vimanasana

7. Parivrtta Trikonasana
a. Vimanasana left leg.

8. Ardha Chandrasana

9. Parsvottanasana (hands on floor)

10. Uttanasana
a. Step forward from Parsvottanasana.

11. Padangusthasana

12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.

13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.

14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.

16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.

b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.

c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.

17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana

18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time.

19. Sarvangasana Cycle
a. Salamba Sarvangasana

b. Ekapada Sarvangasana

c. Parsva Sarvangasana (turn only)

d. Halasana

e. Parsva Halasana

f. Supta Konasana

g. Karnapidasana

20. Paschimottanasana (forehead on brick)

21. Savasana (5 min)