Tuesday 4.30p MS — Week 1 (May 5, 2009)

Focus: Chest opening and restorative.
Two new students.

Discussion: Guidelines for Practice
[See Free Friday 6.00p Intro — Week 1 (Mar 6, 2009) for other parts.]
Learn the “direction” of the asana. In order to understand the “shape” of the pose, we break it down into component actions. Like in math, we add up all of these actions. But, unlike math, the sum is “greater than the parts.” The sum is the “rhythm” of the pose.

In order to learn the rhythm of the pose, we have to factor in “timing;” the pose is then transformed into a “sequence of actions.” Many actions are sequentially contiguous. In other words, an action will depend on a prior action, such as, “First lift the knee cap. Then, not losing that lift, bend forward.”

To employ another analogy: Having learned the basic dance steps, the mind then becomes absorbed in the divine rhythm of the pose. This makes the mind a passive observer of the soul’s merging into the cosmic dance.

To overcome Patanjali’s first three obstacles to yoga — disease, lack of perseverence, and doubt [PYS I.30] — it requires starting with “baby steps” — how to straighten the knee — even if the completed pose seems unobtainable.

Invocation in Swastikasana

1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
b. With arm to side, assistant externally rotates humerus while pulling scapular ridge down and collar bone up. (KB)

2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Straighten the arms and drop the bottom towards the floor in a “seated” position to give traction stretch to side body and armpits
c. Roll upper arms from outside in (external rotation) to spread at upper back

3. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)

4. Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. Unlatch seat belt. Can belt thighs to chair seat. Extend forward onto blankets on lap and on stool. (KB)
c. Chair Parsva Pavanmuktasana: Stool to side at 10 o’clock. (KB)

5. Supta Baddha Konasana (BR)
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Tilt chair back. Loop Wall Rope Sling behind back chest. (Extend length with black belts.) Two bolsters stacked on a stool with a blanket on top to support head. Next week: Put legs in Baddha Konasana? (KB)