Tuesday 6.30p Intro — Week 9 (April 28, 2009)

Focus: Restorative and pranayama.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.3, What is Yoga?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
Review above sutras for absent students. The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.

Invocation in Swastikasana

1. Upavistha Konasana

2. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.

3. Ujjayi I in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.

4. Ujjayi I & II in Blanket Supported Savasana (10 min)
a. Observe where the breath touches.
b. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.

5. Ujjayi I & II in Supta Baddha Konasana (5 min)
a. Sloped bolster to keep the mind alert.

6. Savasana
a. Blanket beneath head.