Tuesday 6.30p Intro — Week 10 (May 5, 2009)

Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.

No new students.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Tadasana (Urdhva Baddhanguliyasana)

3. Tadasana (Paschima Baddha Hasta arms)

4. Tadasana (Gomukhasana arms)

5. Tadasana (Paschima Namaskarasana)

6. Utkatasana

7. Vrksasana

8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.

9. Virabhadrasana II
a. Omitted

10. Utthita Parsvakonasana

11. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. To keep heel down and get left hip forward in Vimanasana.

12. Vimanasana
a. Perform classic pose without lifting the left heel.

13. Calf Stretcher Tadasana

14. Virabhadrasana I
a. Using the intelligence, “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. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.

15. Ardha Chandrasana

16. Parsvottanasana (hands on chair seat, head on brick on chair seat)

17. Adho Mukha Svanasana

18. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.

19. Padangusthasana

20. Uttanasana (hands on floor, feet apart)

21. Sarvangasana Cycle
a. Salamba Sarvangasana

b. Ekapada Sarvangasana
Foot on chair seat.

c. Halasana
Feet on chair seat.

22. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)

b. Paschimottanasana (forehead on chair seat)
Omit for time.

23. Blanket Supported Savasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.