Wednesday 9.30a Intro — Week 2 (May 13, 2009)

Focus: Week 7 of syllabus. Add new standings and work on Sarvangasana with variations. Two new students are young, without injuries, so we may proceed a little faster.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Tadasana/Samasthiti
a. Lift back thigh up as well as front thigh.

2. Virabhadrasana II
a. Add next week.

3. Utthita Trikonasana to Utthita Parsvakonasana (3X each side)
a. Last time with Baddha Hasta arms to soften the throat and make the legs work more.

4. Virabhadrasana I (3X each side)
a. As last week, 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. Take the buttock flesh down.

5. Parivrtta Trikonasana
a. Right outer thigh at wall.
b. Press the left hand down on the right ankle to keep the inner edge of the right foot down. Then extend the open the right arm.

6. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.

7. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Add next week.

8. Prasarita Padottanasana (concave back)
a. Add next week.

9. Uttanasana (Baddha Hasta arms)

10. Sarvangasana Cycle
a. Salamba Sarvangasana

b. Ekapada Sarvangasana
Foot on chair seat.

c. Halasana
Feet on chair seat.

11. Adho Mukha Swastikasana (forehead on chair seat)

12. Savasana (5 min)