Wednesday 6:30p Intro: Week 4 (May 27, 2009)

No new students. Focus of class: restorative poses and deep breathing.
New poses in bold face.

1. Adho Mukha Svanasana
2-3x;
Work on lifting evenly inner and outer arm to stabilize elbows;
Press upper thighs back to take all the weight out of the arms;

2. Virasana
Vir = virile/heroic
2x;
Sit on brick between heels;
Move calf flesh out to the side;
Sit on center of the shins, toes aim straight back, not turning inwards;
Accommodate for knee and ankle pains with props;
Press buttock bones down to lift the chest;

3. Supta Virasana
Supta = reclined
2x;
1st time: with brick under pelvis;
2nd time: without brick;
Compare/contrast affects of each;

4. Supta Swastikasana
10 min.
Simple cross-legged pose reclined over bolster;
Deep breathing;

5. Viparita Karani
5-7 min.

6. Savasana