Focus: Continue work on Week 7 of syllabus, where we left off in Week 15, with special emphasis on Parsvottanasana legs in Parivrtta Trikonasana: lift and lengthen the right leg from the ankle up to the hip.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward.
2. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other. Sharp action makes the arms vibrant. It keeps the mind sattvic.
b. When turning the right foot out, don’t let the left shoulder wander and turn with the leg. Keep it open and extending towards the fingertips.
c. Lift and lengthen the right leg from the ankle up to the hip.
3. Utthita Parsvakonasana
4. Vimanasana
5. Parivrtta Trikonasana (multiple times)
a. Left hand on right ankle, press down and lift up to bring left inner shoulder blade into the back body.
b. At the wall, lift and lengthen the right leg from the ankle up to the hip.
6. Sirsasana Cycle
a. Chair Sirsasana: Each shoulder on a chair seat to prevent shrugging the shoulders. Roll back and forth to massage shoulders. (Next week.)
7. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Omitted for time.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Will start work on it next week.
8. Savasana (5 min)
Thursday, June 18, 2009
Wednesday 9.30a Intro — Week 16 (June 17, 2009)
Focus: Continue work on Week 7 of syllabus emphasizing arm work to open the chest and inversions. This sequence has a little bit of everything.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward. This is an essential action in Urdhva Mukha Svanasana, one of our target poses.
2. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other. Sharp action makes the arms vibrant.
b. When turning the right foot out, don’t let the left shoulder wander and turn with the leg. Keep it open and extending towards the fingertips.
3. Utthita Parsvakonasana
a. Don’t turn the trunk towards the floor. From the right femur coming into the socket, turn and open the chest.
4. Prasarita Padottanasana
a. Press down thumbs to lift outer deltoids up. This, in turn, cues the sternum to lift. Don’t just look up from head and neck and bring on nervous system problems. (DW & TH)
5. Vimanasana
6. Parivrtta Trikonasana
a. Left hand on right ankle, press down and lift up to bring left inner shoulder blade into the back body.
7. Ardha Chandrasana
a. Right femur coming into the socket, as in Parsvakonasana and Parivrtta Trikonasana to prevent falling.
8. Uttanasana
a. Fingertips on floor. If stiff, bend knees and lift up from back knee to straighten them. (JR)
9. Padangusthasana
a. From Uttanasana, hold the big toes. Foot and leg push/pull action. Toes press down on fingers and arms pull up to lift outer deltoids up to lift the sternum. Don’t just look up from head and neck and bring on nervous system problems. (DW & TH)
10. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
11. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
12. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
13. Urdhva Mukha Svanasana (3 X)
a. From Adho Mukha Svanasana, hands on bricks.
b. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
14. Sirsasana Cycle
a. Chair Sirsasana: Each shoulder on a chair seat to prevent shrugging the shoulders. Roll back and forth to massage shoulders.
15. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
Omitted for time. Will start work on it next week.
Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
Savasana (10 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward. This is an essential action in Urdhva Mukha Svanasana, one of our target poses.
2. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other. Sharp action makes the arms vibrant.
b. When turning the right foot out, don’t let the left shoulder wander and turn with the leg. Keep it open and extending towards the fingertips.
3. Utthita Parsvakonasana
a. Don’t turn the trunk towards the floor. From the right femur coming into the socket, turn and open the chest.
4. Prasarita Padottanasana
a. Press down thumbs to lift outer deltoids up. This, in turn, cues the sternum to lift. Don’t just look up from head and neck and bring on nervous system problems. (DW & TH)
5. Vimanasana
6. Parivrtta Trikonasana
a. Left hand on right ankle, press down and lift up to bring left inner shoulder blade into the back body.
7. Ardha Chandrasana
a. Right femur coming into the socket, as in Parsvakonasana and Parivrtta Trikonasana to prevent falling.
8. Uttanasana
a. Fingertips on floor. If stiff, bend knees and lift up from back knee to straighten them. (JR)
9. Padangusthasana
a. From Uttanasana, hold the big toes. Foot and leg push/pull action. Toes press down on fingers and arms pull up to lift outer deltoids up to lift the sternum. Don’t just look up from head and neck and bring on nervous system problems. (DW & TH)
10. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
11. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
12. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
13. Urdhva Mukha Svanasana (3 X)
a. From Adho Mukha Svanasana, hands on bricks.
b. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
14. Sirsasana Cycle
a. Chair Sirsasana: Each shoulder on a chair seat to prevent shrugging the shoulders. Roll back and forth to massage shoulders.
15. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
Omitted for time. Will start work on it next week.
Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
Savasana (10 min)
Tuesday 6.30p Intro — Week 16 (June 16, 2009)
Focus: Continue work on Week 7 of syllabus emphasizing chest opening and inversions. This sequence has a little bit of everything.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward. This is an essential action in Urdhva Mukha Svanasana, one of our target poses.
2. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other. Sharp action makes the arms vibrant.
b. To move inner edge of shoulder blades into the back body, take the left arm back further than normal. Then with the shoulder blades in, move the left arm back to vertical.
3. Utthita Parsvakonasana
a. Don’t turn the trunk towards the floor. From the right femur coming into the socket, turn and open the chest.
4. Vimanasana
5. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Pin the hips to bring the body to the midline and to facilitate extension of the spine from tail bone to crown of head.
6. Ardha Chandrasana
a. Right femur coming into the socket, as in Parsvakonasana and Parivrtta Trikonasana to prevent falling.
7. Uttanasana
8. Padangusthasana
9. Virasana (Parvatasana arms)
10. Adho Mukha Virasana
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana (3 X)
a. From Adho Mukha Svanasana. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
13. Sirsasana Cycle
a. Chair Sirsasana: Each shoulder on a chair seat to prevent shrugging the shoulders. Roll back and forth to massage shoulders.
b. Salamba Sirsasana
Interlace and grip the webbing of the first two digits, press the ulnar wrist down, and extend forearm bone skin towards the elbows.
Brick at back chest to keep chest open and prevent shoulder collapse. Go up and come down: touch and go.
14. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
Ankles on front lip of chair seat.
15. Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
16. Savasana (10 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward. This is an essential action in Urdhva Mukha Svanasana, one of our target poses.
2. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other. Sharp action makes the arms vibrant.
b. To move inner edge of shoulder blades into the back body, take the left arm back further than normal. Then with the shoulder blades in, move the left arm back to vertical.
3. Utthita Parsvakonasana
a. Don’t turn the trunk towards the floor. From the right femur coming into the socket, turn and open the chest.
4. Vimanasana
5. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Pin the hips to bring the body to the midline and to facilitate extension of the spine from tail bone to crown of head.
6. Ardha Chandrasana
a. Right femur coming into the socket, as in Parsvakonasana and Parivrtta Trikonasana to prevent falling.
7. Uttanasana
8. Padangusthasana
9. Virasana (Parvatasana arms)
10. Adho Mukha Virasana
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana (3 X)
a. From Adho Mukha Svanasana. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
13. Sirsasana Cycle
a. Chair Sirsasana: Each shoulder on a chair seat to prevent shrugging the shoulders. Roll back and forth to massage shoulders.
b. Salamba Sirsasana
Interlace and grip the webbing of the first two digits, press the ulnar wrist down, and extend forearm bone skin towards the elbows.
Brick at back chest to keep chest open and prevent shoulder collapse. Go up and come down: touch and go.
14. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
Ankles on front lip of chair seat.
15. Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
16. Savasana (10 min)
Tuesday 4.30p MS — Week 7 (June 16, 2009)
Focus: Review of Preliminary Course poses and how adapted for this class. Parivrtta Trikonasana and Rope Wall Uttanasana for scoliosis. Viparita Karani for knee swelling.
No new students.
Invocation in Swastikasana
1. Tadasana/Samasthiti (back to the wall)
a. Lift kneecaps.
2. Utthita Trikonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
3. Utthita Parsvakonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
4. Prasarita Padottanasana
a. Buttocks at wall for stability, hands on chair seat.
b. Bend the knees, wident the inner thighs away from each other, and lift back knees up to buttocks to straighten the knees. (BR)
c. Stand evenly on both feet. Move left inner thigh more away from midline. (LM)
5. Wall Parivrtta Trikonasana
a. Stage 1, upright and turn only.
b. Left hand pulls rope hook; right hand pushes wall.
c. Navel back and lift pubic plate to lengthen lumbar spine and soften lumbar muscles. Then turn. (LM)
6. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.
b. Front thigh to femur to back thigh, into wall.
7. Viparita Karani (45 minutes)
a. Buttocks and upper back supported on folded blanket atop firm blue bolster; blanket under head. Thighs belted to Rope Wall to take front thigh to femur to back thigh, into wall.
b. Quiets the brain and reduces knee inflammation. Afterwards could bend knees, without bearing weight, with less pain. (MF)
No new students.
Invocation in Swastikasana
1. Tadasana/Samasthiti (back to the wall)
a. Lift kneecaps.
2. Utthita Trikonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
3. Utthita Parsvakonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
4. Prasarita Padottanasana
a. Buttocks at wall for stability, hands on chair seat.
b. Bend the knees, wident the inner thighs away from each other, and lift back knees up to buttocks to straighten the knees. (BR)
c. Stand evenly on both feet. Move left inner thigh more away from midline. (LM)
5. Wall Parivrtta Trikonasana
a. Stage 1, upright and turn only.
b. Left hand pulls rope hook; right hand pushes wall.
c. Navel back and lift pubic plate to lengthen lumbar spine and soften lumbar muscles. Then turn. (LM)
6. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.
b. Front thigh to femur to back thigh, into wall.
7. Viparita Karani (45 minutes)
a. Buttocks and upper back supported on folded blanket atop firm blue bolster; blanket under head. Thighs belted to Rope Wall to take front thigh to femur to back thigh, into wall.
b. Quiets the brain and reduces knee inflammation. Afterwards could bend knees, without bearing weight, with less pain. (MF)
Monday 4.30p Intro — Week 15 (June 15, 2009)
Focus: Continue to review and refine Sarvangasana for blood pressure. Spreading soles of feet to prevent the contraction of plantar fasciitis.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
a. Spread soles of feet, especially right foot.
3. Utthita Parsvakonasana
a. Soles of feet spread automatically spread more than Trikonasana.
4. Utthita Trikonasana
a. Soles of feet spread automatically after Parsvakonasana. Keep the same amount of space as in Trikonasana.
5. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.
b. Front thigh to femur to back thigh, into wall, to prepare for Adho Mukha Svanasana.
c. Begins blood pressure sequence.
6. Adho Mukha Svanasana
a. Because of arm weakness and leg stiffness, sequenced after Uttanasana.
b. Uttanasana leg actions.
7. Sarvangasana Cycle
a. Ardha Halasana
Feet on chair seat. To prevent choking sensation, elevate shoulder on more blankets, use rolled hand towels under trapezius at neck to create space in neck, and use the “reverse bra” belt. Also, get more on top of shoulders, and extend from shoulders back through arms.
b. Salamba Sarvangasana
c. Ekapada Sarvangasana
Foot on chair seat.
d. Chair Supta Konasana
Omitted for time.
e. Chair Karnapidasana
Omitted for time.
8. Forward Extensions
Inserted after Sarvangasana to keep mind cool and calm. Also relieves nausea and cold sweats due to inability to get on top of shoulders in Halasana, which restricted the breath.
Bolster Adho Mukha Virasana
a. Bolster on brick support under chest. Brick beneath sternum to elevate the spiritual heart, quiets the mind. Blanket beneath arms, even more quiet, because the softness and warmth of the blanket encourages the skin to relax, and then the muscles can relax. It leaves an imprint of a mind as calm as a “still lake.” Weight on sacrum releases the shoulders and pull the weight off of the brain.
b. Poses are icons, says B.K.S. Iyengar. To master the pose, study it and take on its attributes rather than trying to conquer it.
c. When the buddhi, the intelligence, is yoked to the Self, the yogini frees herself of the pain of duality. When the body is aligned with the Self, it is skill in action. See Asana — aligning the body with the Self [Thursday 6.30p Intro — Week 6 (April 9, 2009)].
9. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
a. Spread soles of feet, especially right foot.
3. Utthita Parsvakonasana
a. Soles of feet spread automatically spread more than Trikonasana.
4. Utthita Trikonasana
a. Soles of feet spread automatically after Parsvakonasana. Keep the same amount of space as in Trikonasana.
5. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.
b. Front thigh to femur to back thigh, into wall, to prepare for Adho Mukha Svanasana.
c. Begins blood pressure sequence.
6. Adho Mukha Svanasana
a. Because of arm weakness and leg stiffness, sequenced after Uttanasana.
b. Uttanasana leg actions.
7. Sarvangasana Cycle
a. Ardha Halasana
Feet on chair seat. To prevent choking sensation, elevate shoulder on more blankets, use rolled hand towels under trapezius at neck to create space in neck, and use the “reverse bra” belt. Also, get more on top of shoulders, and extend from shoulders back through arms.
b. Salamba Sarvangasana
c. Ekapada Sarvangasana
Foot on chair seat.
d. Chair Supta Konasana
Omitted for time.
e. Chair Karnapidasana
Omitted for time.
8. Forward Extensions
Inserted after Sarvangasana to keep mind cool and calm. Also relieves nausea and cold sweats due to inability to get on top of shoulders in Halasana, which restricted the breath.
Bolster Adho Mukha Virasana
a. Bolster on brick support under chest. Brick beneath sternum to elevate the spiritual heart, quiets the mind. Blanket beneath arms, even more quiet, because the softness and warmth of the blanket encourages the skin to relax, and then the muscles can relax. It leaves an imprint of a mind as calm as a “still lake.” Weight on sacrum releases the shoulders and pull the weight off of the brain.
b. Poses are icons, says B.K.S. Iyengar. To master the pose, study it and take on its attributes rather than trying to conquer it.
c. When the buddhi, the intelligence, is yoked to the Self, the yogini frees herself of the pain of duality. When the body is aligned with the Self, it is skill in action. See Asana — aligning the body with the Self [Thursday 6.30p Intro — Week 6 (April 9, 2009)].
9. Savasana (5 min)
Sunday, June 14, 2009
Patanjali Invocation
The Yoga St. Louis website uploaded an audio of the Patanjali Invocation on 6-12-09. Also included is a interlinear word-for-word translation that corresponds to the transliteration. Click on the post title to access the web page.
Friday, June 12, 2009
Thursday 6.30p Intro — Week 15 (June 11, 2009)
Focus: Continue work on Week 7 of syllabus, where we left off in Week 11 (May 14, 2009), with special emphasis on Parsvottanasana legs in Parivrtta Trikonasana and tail bone action in Urdhva Mukha Svanasana. This sequence has a little bit of everything.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
a. Holding the outer right foot with left hand, press down right hand, take the navel back, lift up and turn.
3. Baddha Konasana
4. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward. This is an essential action in Urdhva Mukha Svanasana, one of our target poses.
5. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other.
b. To move inner edge of shoulder blades into the back body, take the left arm back further than normal. Then with the shoulder blades in, move the left arm back to vertical.
6. Virabhadrasana II
a. Don’t shrug the shoulders. Extend the arms away from you.
7. Vimanasana
a. As in May 14 class, 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. The lift of the left thigh helps lift the pubic plate. Take the buttock flesh down.
8. Parsvottanasana (hands on bricks, head down)
a. Added as prep for Parivrtta Trikonasana
b. Bend right knee and take right hip back to bring left hip forward. Descend tail bone to relieve lower back pain. (CG)
c. Then lift entire right leg up into hip socket to straighten the right knee.
d. Once right knee is straight, without losing stretch of right leg and the left hip coming forward, step the hands down to a lower brick height or the floor. If you hold the breath, try again, maintaining the focus.
e. Head down extends the back of the neck and pulls the hamstrings up with less effort.
9. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Pin the hips to bring the body to the midline and to facilitate extension of the spine from tail bone to crown of head.
10. Ardha Chandrasana
11. Uttanasana
12. Padangusthasana
13. Virasana (Parvatasana arms)
a. Omitted for time.
14. Adho Mukha Virasana
a. Omitted for time.
15. Adho Mukha Svanasana
16. Brick Setubandha Sarvangasana
a. Vertical brick beneath sacrum teaches “tail bone in” action for Urdhva Mukha Svanasana. Get well on top of shoulders to relieve lower back pain.
17. Dhanurasana (2 X)
a. Extend inner thighs and legs up.
b. Heels push away against arms pulling in to lift chest.
18. Mayurasana palms
a. Teaches to how to keep even wrist pressure in Urdhva Mukha Svanasana.
19. Urdhva Mukha Svanasana (2 X)
a. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
b. Other classes have worked on this pose since Week 12, so next week we will back up and teach Chair Urdhva Mukha Svanasana A & B, then Urdhva Mukha with Hands on Bricks on the floor.
20. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Will start work on it next week.
21. Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana. Next week teach Paschimottanasana and Janu Sirsasana in more detail.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
22. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
a. Holding the outer right foot with left hand, press down right hand, take the navel back, lift up and turn.
3. Baddha Konasana
4. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward. This is an essential action in Urdhva Mukha Svanasana, one of our target poses.
5. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other.
b. To move inner edge of shoulder blades into the back body, take the left arm back further than normal. Then with the shoulder blades in, move the left arm back to vertical.
6. Virabhadrasana II
a. Don’t shrug the shoulders. Extend the arms away from you.
7. Vimanasana
a. As in May 14 class, 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. The lift of the left thigh helps lift the pubic plate. Take the buttock flesh down.
8. Parsvottanasana (hands on bricks, head down)
a. Added as prep for Parivrtta Trikonasana
b. Bend right knee and take right hip back to bring left hip forward. Descend tail bone to relieve lower back pain. (CG)
c. Then lift entire right leg up into hip socket to straighten the right knee.
d. Once right knee is straight, without losing stretch of right leg and the left hip coming forward, step the hands down to a lower brick height or the floor. If you hold the breath, try again, maintaining the focus.
e. Head down extends the back of the neck and pulls the hamstrings up with less effort.
9. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Pin the hips to bring the body to the midline and to facilitate extension of the spine from tail bone to crown of head.
10. Ardha Chandrasana
11. Uttanasana
12. Padangusthasana
13. Virasana (Parvatasana arms)
a. Omitted for time.
14. Adho Mukha Virasana
a. Omitted for time.
15. Adho Mukha Svanasana
16. Brick Setubandha Sarvangasana
a. Vertical brick beneath sacrum teaches “tail bone in” action for Urdhva Mukha Svanasana. Get well on top of shoulders to relieve lower back pain.
17. Dhanurasana (2 X)
a. Extend inner thighs and legs up.
b. Heels push away against arms pulling in to lift chest.
18. Mayurasana palms
a. Teaches to how to keep even wrist pressure in Urdhva Mukha Svanasana.
19. Urdhva Mukha Svanasana (2 X)
a. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
b. Other classes have worked on this pose since Week 12, so next week we will back up and teach Chair Urdhva Mukha Svanasana A & B, then Urdhva Mukha with Hands on Bricks on the floor.
20. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Will start work on it next week.
21. Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana. Next week teach Paschimottanasana and Janu Sirsasana in more detail.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
22. Savasana (5 min)
Wednesday, June 10, 2009
Tuesday 6.30p Intro — Week 15 (June 9, 2009)
Focus: Continue work on Week 7 of syllabus. This sequence has a little bit of everything. Introduced menstrual sequence and headache sequence.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Tadasana/Samasthiti
4. Utthita Trikonasana (2 X)
5. Virabhadrasana II
6. Utthita Parsvakonasana
7. Prasarita Padottanasana
a. Added for rest.
8. Vimanasana
9. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Pin the hips to bring the body to the midline and to facilitate extension of the spine from tail bone to crown of head.
10. Ardha Chandrasana
11. Uttanasana (Baddha Hasta arms)
12. Padangusthasana
13. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
14. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
15. Mayurasana palms
a. Teaches to keep entire palm on floor in Adho Mukha Svanasana.
16. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
17. Brick Setubandha Sarvangasana
a. Vertical brick beneath sacrum teaches “tail bone in” action for Urdhva Mukha Svanasana. Get well on top of shoulders to relieve lower back pain.
18. Urdhva Mukha Svanasana
a.. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
19. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
20. Sarvangasana Cycle
a. Salamba Sarvangasana
From Ardha Halasana with feet on chair seat. For ear pressure due to neck problems, roll shoulders out more and support trapezius with rolled hand towels to create space in neck. (PH)
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Knees on chair seat.
21. Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
22. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Tadasana/Samasthiti
4. Utthita Trikonasana (2 X)
5. Virabhadrasana II
6. Utthita Parsvakonasana
7. Prasarita Padottanasana
a. Added for rest.
8. Vimanasana
9. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Pin the hips to bring the body to the midline and to facilitate extension of the spine from tail bone to crown of head.
10. Ardha Chandrasana
11. Uttanasana (Baddha Hasta arms)
12. Padangusthasana
13. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
14. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
15. Mayurasana palms
a. Teaches to keep entire palm on floor in Adho Mukha Svanasana.
16. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
17. Brick Setubandha Sarvangasana
a. Vertical brick beneath sacrum teaches “tail bone in” action for Urdhva Mukha Svanasana. Get well on top of shoulders to relieve lower back pain.
18. Urdhva Mukha Svanasana
a.. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
19. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
20. Sarvangasana Cycle
a. Salamba Sarvangasana
From Ardha Halasana with feet on chair seat. For ear pressure due to neck problems, roll shoulders out more and support trapezius with rolled hand towels to create space in neck. (PH)
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Knees on chair seat.
21. Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
22. Savasana (5 min)
Tuesday 4.30p MS — Week 6 (June 9, 2009)
Focus: Fatigue because of lack of sleep, recurrence of occasional MS dizziness worsened by inversion, and concussion-type symptoms in three different students.
One new student.
Invocation in Swastikasana
1. Adho Mukha Swastikasana (forehead on chair seat)
a. Sit on bolster, head on chair seat.
b. To relieve pain due to ankle and hip stiffness: Sit higher up on extra blanket on bolster with blanket under feet. Insert rolled blanket perpendicular to shins, between the ankles. (LM)
2. Supta Baddha Konasana
a. Knees on bolster. Use arm support to prevent forcing open the chest. Sandbags on groins. On Simhasana Box for firmer support for scoliosis (LM).
b. To reduce dizziness, roll under edges of blanket to cradle head for additional stability and roll open shoulders to reduce strain on head and neck (BR).
One new student.
Invocation in Swastikasana
1. Adho Mukha Swastikasana (forehead on chair seat)
a. Sit on bolster, head on chair seat.
b. To relieve pain due to ankle and hip stiffness: Sit higher up on extra blanket on bolster with blanket under feet. Insert rolled blanket perpendicular to shins, between the ankles. (LM)
2. Supta Baddha Konasana
a. Knees on bolster. Use arm support to prevent forcing open the chest. Sandbags on groins. On Simhasana Box for firmer support for scoliosis (LM).
b. To reduce dizziness, roll under edges of blanket to cradle head for additional stability and roll open shoulders to reduce strain on head and neck (BR).
Thursday 6.30p Intro — Week 14 (June 4, 2009)
Focus: Increasing shoulder range of motion following left frozen shoulder and therapy in 2005. (SS)
Invocation in Swastikasana
1. Rope 1
a. Assistant pulls Rope Shoulder Harness down to prevent shrugging the shoulders.
b. Shoulder blades down, head up.
2. Adho Mukha Svanasana
a. Ears in line with upper arms to prevent sinking in the shoulder. Extend through the arms and side trunk.
b. Press forefinger knuckle down and lift inner deltoid.
3. Back Roller Supta Tadasana
4. Rope 1
a. Repeat with Adho Mukha Svanasana several times.
5. Adho Mukha Svanasana
a. Take inner edge of shoulder blades into back body without sinking.
6. Chair Sirsasana
a. Each shoulder on a chair seat to prevent shrugging the shoulders. Feet on wall, roll back and forth on shoulders to soften them.
7. Adho Mukha Svanasana
8. Rope 1
a. Belted Shoulder Jacket to widen more from sternum to the shoulders.
9. Adho Mukha Svanasana
a. Can extend arms more and thoracic starts to become more concave.
10. Chair Viparita Dandasana
11. Adho Mukha Svanasana
a. Bring inner shoulder blades into back body without sinking.
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Toes on chair seat.
c. Halasana
Toes on chair seat. Extend arms away from body, and lift back chest up, away from nape of neck, to get more on top of shoulders.
21. Blanket Setubandha (5 min)
Invocation in Swastikasana
1. Rope 1
a. Assistant pulls Rope Shoulder Harness down to prevent shrugging the shoulders.
b. Shoulder blades down, head up.
2. Adho Mukha Svanasana
a. Ears in line with upper arms to prevent sinking in the shoulder. Extend through the arms and side trunk.
b. Press forefinger knuckle down and lift inner deltoid.
3. Back Roller Supta Tadasana
4. Rope 1
a. Repeat with Adho Mukha Svanasana several times.
5. Adho Mukha Svanasana
a. Take inner edge of shoulder blades into back body without sinking.
6. Chair Sirsasana
a. Each shoulder on a chair seat to prevent shrugging the shoulders. Feet on wall, roll back and forth on shoulders to soften them.
7. Adho Mukha Svanasana
8. Rope 1
a. Belted Shoulder Jacket to widen more from sternum to the shoulders.
9. Adho Mukha Svanasana
a. Can extend arms more and thoracic starts to become more concave.
10. Chair Viparita Dandasana
11. Adho Mukha Svanasana
a. Bring inner shoulder blades into back body without sinking.
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Toes on chair seat.
c. Halasana
Toes on chair seat. Extend arms away from body, and lift back chest up, away from nape of neck, to get more on top of shoulders.
21. Blanket Setubandha (5 min)
Tuesday 6.30p Intro — Week 14 (June 2, 2009)
Focus: Continue work on Week 7 of syllabus. This sequence has a little bit of everything. Open the chest in standings for Urdhva Mukha Svanasana. Refine Urdhva Mukha Svanasana, introduce Surya Namaskar, work on Sarvangasana with variations. Sarvangasana arm actions improve Urdhva Mukha Svanasana. For standings during menstruation, use support and don’t hold as long.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana (2 X)
3. Virabhadrasana II
4. Utthita Parsvakonasana
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Jathara Parivartanasana (intermediate stage)
Bend both knees and, keeping them together, swing from side to side to turn from the belly.
c. Parivrtta Trikonasana
Turn from the navel as in Jathara Parivartanasana.
d. Menstrual: Ardha Parsvottanasana
8. Uttanasana (Baddha Hasta arms)
9. Ardha Chandrasana (Right)
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.
10. Parsvottanasana (Right)
a. From Ardha Chandrasana, turn trunk towards floor and, with both hands on floor, drop back to Parsvottanasana.
11. Prasarita Padottanasana
a. From Parsvottanasana (Right), turn forward. Concave upper back, chest and head up.
b. Head down on floor or brick
12. Ardha Chandrasana (Left) to Parsvottanasana (Left) to Prasarita Padottanasana
13. Padangusthasana
14. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
15. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
16. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
17. Urdhva Mukha Svanasana
a.. Knees on floor to learn arm actions: Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
b. Leg actions: Hands on bricks. Dorsiflex the feet by turning the toes under and straighten the knees as in Vimanasana.
c. Combined arm and leg actions without hands on bricks. Turn onto dorsal feet, tops of toes (harder to keep knees straight).
d. Adho Mukha Svanasana to Urdhva Mukha Svanasana (3X)
e. Surya Namaskar: Adho Mukha Svanasana to Urdhva Mukha Svanasana to Adho Mukha Svanasana to Urdhva Mukha Svanasana, jump to Adho Mukha Svanasana to Uttanasana to Urdhva Hastasana to Tadasana (2X)
f. Menstrual: Upavistha Konasana
18. Virasana
a. Neutral gear and resting pose.
19. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
19. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Knees on chair seat.
f. Menstrual: Supta Baddha Konasana or Setubandha
21. Paschimottanasana
22. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana (2 X)
3. Virabhadrasana II
4. Utthita Parsvakonasana
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Jathara Parivartanasana (intermediate stage)
Bend both knees and, keeping them together, swing from side to side to turn from the belly.
c. Parivrtta Trikonasana
Turn from the navel as in Jathara Parivartanasana.
d. Menstrual: Ardha Parsvottanasana
8. Uttanasana (Baddha Hasta arms)
9. Ardha Chandrasana (Right)
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.
10. Parsvottanasana (Right)
a. From Ardha Chandrasana, turn trunk towards floor and, with both hands on floor, drop back to Parsvottanasana.
11. Prasarita Padottanasana
a. From Parsvottanasana (Right), turn forward. Concave upper back, chest and head up.
b. Head down on floor or brick
12. Ardha Chandrasana (Left) to Parsvottanasana (Left) to Prasarita Padottanasana
13. Padangusthasana
14. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
15. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
16. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
17. Urdhva Mukha Svanasana
a.. Knees on floor to learn arm actions: Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
b. Leg actions: Hands on bricks. Dorsiflex the feet by turning the toes under and straighten the knees as in Vimanasana.
c. Combined arm and leg actions without hands on bricks. Turn onto dorsal feet, tops of toes (harder to keep knees straight).
d. Adho Mukha Svanasana to Urdhva Mukha Svanasana (3X)
e. Surya Namaskar: Adho Mukha Svanasana to Urdhva Mukha Svanasana to Adho Mukha Svanasana to Urdhva Mukha Svanasana, jump to Adho Mukha Svanasana to Uttanasana to Urdhva Hastasana to Tadasana (2X)
f. Menstrual: Upavistha Konasana
18. Virasana
a. Neutral gear and resting pose.
19. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
19. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Knees on chair seat.
f. Menstrual: Supta Baddha Konasana or Setubandha
21. Paschimottanasana
22. Savasana (5 min)
Tuesday 4.30p MS — Week 5 (June 2, 2009)
Focus: Calf stretches both to improve gait mechanism. Support in hip and leg stretches to prevent fatigue due to hot weather.
No new students.
New poses in bold face.
Invocation in Swastikasana
1. Calf Stretcher Tadasana
a. Soles on wooden calf stretcher, back to wall. 2 X 10 behind calves.
b. Soles on inverted chair seat, facing wall and holding lower ropes. This continues and increases the stretch in Parsvottanasana, to emphasize heel strike in gait and prevent walking on tiptoes.
c. Preparation for Parsvottanasana.
2. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Adds hamstring stretch to calf stretch.
3. Chair Kurmasana
a. Preparation for Prasarita Padottanasana and Uttanasana.
b. Thighs on chair seat, bend forward from the hips, hold the back rung of the chair with head on bricks.
4. Adho Mukha Swastikasana (forehead on chair seat)
a. Sit on bolster, head on chair seat.
b. To relieve pain due to ankle and hip stiffness: Sit higher up on extra blanket on bolster with blanket under feet. Insert rolled blanket perpendicular to shins, between the ankles. (LM)
5. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.
b. Bend forward from the right and left hips evenly. For hip tightness due to birth injury when left femoral head jammed into hip socket: Affix thighs to wall, then belt right ilium in to counter right iliac outflare. This pulls the left acetabulum slightly away from the left femur to allow even bending. As a result, the feet met the floor with greater feeling and there was less limp in the gait. (LM)
c. Parivrtta Uttanasana to untwist spine due to scoliosis. (LM)
6. Viparita Karani (10 min straight legs)
No new students.
New poses in bold face.
Invocation in Swastikasana
1. Calf Stretcher Tadasana
a. Soles on wooden calf stretcher, back to wall. 2 X 10 behind calves.
b. Soles on inverted chair seat, facing wall and holding lower ropes. This continues and increases the stretch in Parsvottanasana, to emphasize heel strike in gait and prevent walking on tiptoes.
c. Preparation for Parsvottanasana.
2. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Adds hamstring stretch to calf stretch.
3. Chair Kurmasana
a. Preparation for Prasarita Padottanasana and Uttanasana.
b. Thighs on chair seat, bend forward from the hips, hold the back rung of the chair with head on bricks.
4. Adho Mukha Swastikasana (forehead on chair seat)
a. Sit on bolster, head on chair seat.
b. To relieve pain due to ankle and hip stiffness: Sit higher up on extra blanket on bolster with blanket under feet. Insert rolled blanket perpendicular to shins, between the ankles. (LM)
5. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.
b. Bend forward from the right and left hips evenly. For hip tightness due to birth injury when left femoral head jammed into hip socket: Affix thighs to wall, then belt right ilium in to counter right iliac outflare. This pulls the left acetabulum slightly away from the left femur to allow even bending. As a result, the feet met the floor with greater feeling and there was less limp in the gait. (LM)
c. Parivrtta Uttanasana to untwist spine due to scoliosis. (LM)
6. Viparita Karani (10 min straight legs)
Wednesday, June 3, 2009
Wednesday 6:30p Intro: Week 5 (June 3, 2009)
Poses were chosen at random (plus others added in to make the sequence more logical) from the list of poses on the Teacher In Training syllabus for Assessment. The three standing poses, one seated and two inversions are indicated by *. Focus of the class: lengthening the sides of the waist & hips.
New poses introduced are indicated in bold face.
1. Tadasana
2. Urdhva Hastasana
After taking both arms up, bend each elbow and side bend towards that side to open ribcage & waist;
3. Utthita Trikonasana
Into...
4. Utthita Parsvakonasana
5. * Parsvottanasana
Parsva = side, Ut = intense, Tana = stretch
2x;
Turning, hands to bricks, concave back;
Lift front forefoot off ground to get length of side leg/hip, extend through big toe mound to put foot back down;
Lift heel off ground to move outer hip forward, extend through heel & inner knee to put heel back down;
6. * Uttanasana
2x;
Hands to bricks;
Keep knees drawn up to support backs of thighs;
Concave back: reach side chest forward, arms straight;
Convex back: reach side chest down, elbows bent out to sides;
7. * Padahastasana
Pada = foot, Hasta = hand
2x;
Stand on palms of hands, big toes touching wrists;
Push-pull hands and feet, arms straight, to open chest;
If unable to straighten knees, keep them bent and work on pulling up through the arms to concave the back;
8. Dandasana
Danda = staff or stick
Sit on buttock bones, chest up;
Extend inner heels & big toe mounds away;
Draw outer heels back towards hips;
Take top of sacrum in and up;
9. * Marichiasana 1 (twist only)
Marichi was a sage, chief of the storm gods
Seated on blankets in Dandasana, bend one knee & place heel near buttock;
Keep other leg extended in Dandasana, on center of heel;
Raise bent-knee-side arm up to extend side body, turn torso away from bent knee and place outer upper arm to inner bent knee;
Place other hand on brick behind blankets for support in lifting the chest;
10. * Chatushpadasana
Chatush = four, Pada = foot
2x;
Blankets (4) stacked, set up for the following pose as well;
Head off blanket stack, shoulders on, buttocks on bricks;
Bring heels in close to buttocks, big toe mounds touching bricks;
Raise hips, clasp hands under buttocks, roll side to side to get on top of upper arms;
Palms up, stand heels on palms;
Move tailbone towards backs of knees;
Move top of shins towards head to raise the chest;
11. * Salamba Sarvangasana
Salamba = with support, Sarvanga = entire body
Same action to get on top of upper arms as in Chatushpadasana;
Upper arms belted, legs swing to Halasana on chair seat;
Keep knees straight; raise each leg up and join them as in Tadasana;
Press down upper arms and lift tailbone;
Extend up through inner heels as in Dandasana;
12. Savasana
Tuesday, June 2, 2009
Thursday 6.30p Intro — Week 13 (May 28, 2009)
Focus: Restoratives and deep breathing
New poses in bold face.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Viparita Karani (5 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
4. Deep breathing in Viparita Karani (5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs. If hips are tight, making it difficult to breathe, rest legs on bolster between buttocks and wall. (TD)
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
5. Deep breathing in Blanket Supported Savasana (10 min)
a. Swastikasana legs. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
b. Straight legs. If hips are tight, making it difficult to breathe, extend the buttock flesh away from the head, and fill space of bent knees with folded blanket.
6. Savasana
New poses in bold face.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Viparita Karani (5 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
4. Deep breathing in Viparita Karani (5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs. If hips are tight, making it difficult to breathe, rest legs on bolster between buttocks and wall. (TD)
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
5. Deep breathing in Blanket Supported Savasana (10 min)
a. Swastikasana legs. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
b. Straight legs. If hips are tight, making it difficult to breathe, extend the buttock flesh away from the head, and fill space of bent knees with folded blanket.
6. Savasana
Thursday 9.30a Asana I — Week 13 (May 28, 2009)
Focus: Restoratives, how to relieve eye pressure and swelling, and deep breathing. “How can I breathe without aggression?” cannot be answered intellectually, only experienced.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
When there is an injury, recognize it to consciously work to improve the condition. To learn from an injury, don’t just dismiss it with “I’ll be OK,” meaning “You don’t have to worry about me” or “I don’t think there is anything I can do about it.” The goal is neither passive acceptance nor maintenance of the status quo. The goal, in this case, is to reduce pressure and swelling through yoga. That is ethical, non-violent practice, consistent with the yamas and niyamas. Astanga yoga replaces impure bhogic samskaras with pure yogic samskaras.
Invocation in Swastikasana
To make the eyes recede and reduce eye pressure, lower the vocal pitch and widen the back of the throat and the neck. Keep the back of the throat and the neck wide while inhaling.
1. Adho Mukha Swastikasana
a. Chin on chair seat to reduce eye pressure. (KJ) Forehead on chair seat will passively increase pressure due to gravity.
2. Adho Mukha Upavistha Konasana
a. Chin on chair seat. Legs wide further reduces eye pressure by widening eyes. (KJ)
3. Rope Wall Baddha Konasana
a. Facing the Rope Wall, sit on stacked blankets. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up. Assistant widens ilia away from each other from behind. Block between the shins and the wall. It makes the eyeballs “float.” (KJ)
4. Viparita Karani (5 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
5. Deep breathing in Viparita Karani
(5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
d. Baddha Konasana Legs
Ankles belted together with figure-8 belt. Loop a belt between middle and bottom rope hooks to hold thighs into wall. Prop head higher. Then the eyes float without any heaviness. (KJ)
6. Deep breathing in Blanket Supported Savasana (5 min)
a. Blanket support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
b. Swastikasana legs
7. Blanket Supported Savasana (5 min)
a. Straight legs. 35# weight on thighs lightens the head.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
When there is an injury, recognize it to consciously work to improve the condition. To learn from an injury, don’t just dismiss it with “I’ll be OK,” meaning “You don’t have to worry about me” or “I don’t think there is anything I can do about it.” The goal is neither passive acceptance nor maintenance of the status quo. The goal, in this case, is to reduce pressure and swelling through yoga. That is ethical, non-violent practice, consistent with the yamas and niyamas. Astanga yoga replaces impure bhogic samskaras with pure yogic samskaras.
Invocation in Swastikasana
To make the eyes recede and reduce eye pressure, lower the vocal pitch and widen the back of the throat and the neck. Keep the back of the throat and the neck wide while inhaling.
1. Adho Mukha Swastikasana
a. Chin on chair seat to reduce eye pressure. (KJ) Forehead on chair seat will passively increase pressure due to gravity.
2. Adho Mukha Upavistha Konasana
a. Chin on chair seat. Legs wide further reduces eye pressure by widening eyes. (KJ)
3. Rope Wall Baddha Konasana
a. Facing the Rope Wall, sit on stacked blankets. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up. Assistant widens ilia away from each other from behind. Block between the shins and the wall. It makes the eyeballs “float.” (KJ)
4. Viparita Karani (5 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
5. Deep breathing in Viparita Karani
(5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
d. Baddha Konasana Legs
Ankles belted together with figure-8 belt. Loop a belt between middle and bottom rope hooks to hold thighs into wall. Prop head higher. Then the eyes float without any heaviness. (KJ)
6. Deep breathing in Blanket Supported Savasana (5 min)
a. Blanket support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
b. Swastikasana legs
7. Blanket Supported Savasana (5 min)
a. Straight legs. 35# weight on thighs lightens the head.
Monday, June 1, 2009
Monday 9:30a Intro: Week 5 (June 1, 2009)
No new students. Introduction of Salamba Sarvangasana. Focus of class: the three gunas, rajas, tamas and sattva. Charging the legs and arms (rajas) while maintaining a firm foundation in the feet (tamas).
Poses were chosen at random (plus others added in to make the sequence more logical) from the list of poses on the Teacher In Training syllabus for Assessment. The three standing poses, one seated and two inversions are indicated by *.
1. Brick Tadasana
Awaken the inner thighs @ inner upper knee;
2. Utthita Trikonasana
Bring the outer hip into the socket;
Prepare for Ardha Chandrasana;
3. * Virabhadrasana 2
2x;
Charge the back arm and lift the back thigh from where brick was in Tadasana to ground the pose;
Lift from the pubic plate to make the pose lighter;
4. * Ardha Chandrasana
Ardha = half, Chandra = moon
2x;
Make the standing foot tamasic;
Same hip action as in Trikonasana;
2nd time @ wall for support;
5. * Uttanasana
Ut = intensely, Tana = to stretch
2x;
Perform Tadasana with strong lift in thighs;
Extend forward taking hands to bricks;
Reach chest forward, head up & shoulder blades into back body;
To prevent throwing the knees back, bend a little and work on the lift of the knees, fronts and backs;
6. * Virasana
Vir = virile / heroic
Seated on center of shins, buttocks between heels on a brick;
Do not curl toes in towards each other;
When challenging to sit on shins because of cramping in feet, place blankets under shins so ankles can hang over edge;
Parvatasana (Parvata = mountain) arms, 2x : clasp fingers, extend arms forward & then up with straight elbows; sit buttock bones down as arms go up;
7. * Halasana
Hala = plough
Spend time getting on top of the shoulders, clasping hands under buttocks;
Press down upper arms to lift up;
Legs in Tadasana, inner knees up towards ceiling;
8. * Salamba Sarvangasana
Salamba = with support, Sarvanga = entire body
From Halasana, extend one leg at a time;
9. Savasana
Subscribe to:
Posts (Atom)
