Tuesday 4.30p MS — Week 3 (May 19, 2009)

Focus: How to lift the legs in standings.
One new student.

New poses in bold face.

Invocation in Swastikasana

1. Utthita Trikonasana (2X each side)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
b. Lift the knee cap in front and the hamstrings in back to straighten the knee.

2. Tadasana (brick between the thighs)

3. Utthita Parsvakonasana (2X each side)

4. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.

5. Adho Mukha Swastikasana (forehead on chair seat)
a. Upavistha Konasana (forehead on chair seat) if unable to bend knees. (MF)
b. Inserted as resting pose.

6. Virabhadrasana I
a. Press wrists into Upper Wall Rope to lift pubis and open chest.
b. Use the intelligence to “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.

7. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the head on a brick.

8. Viparita Karani