Focus: Safe inversions for shoulder and neck pain. When there is restricted movement, practice more quickly, with motion, to allay the fear complex and increase range of movement. [Geeta Iyengar: Pune July, 2009]
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. Soft, slow, smooth inhalation. Soft, slow, smooth exhalation. The energy, prana, that you generate through the inhalation and the exhalation should reach even the remote areas of the body. Sit erect to create space, height, width, and depth to drench every area of the body with the breath. So let that annamaya kosha [physical sheath] of the body become completely a pranamaya kosha [energetic sheath], as though every cell of the body is receiving that energy. [Geeta Iyengar: Pune July, 2009]
2. Rope 1— Adho Mukha Svanasana to Urdhva Mukha Svanasana
a. Heels up on wall.
b. Go faster to get movement to relieve shoulder and neck pain.
3. Wall Rope Sirsasana
4. Adho Mukha Svanasana
5. Utthita Hasta Padangusthasana I
a. Foot on rope hook pocket.
6. Chair Sarvangasana
a. Neck pain: add additional blanket beneath shoulders to reduce neck flexion and to prevent aggravating reverse cervical curve. Also add rolled towels beneath shoulders to free C7.
b. Feet on wall reduces load on neck and shoulders.
c. Turn arms out and hold back rung of chair to roll open the shoulders more.
Wednesday, September 30, 2009
Tuesday 4.30p MS — Week 5 (September 29, 2009)
Focus: In restorative poses, recognize the difference between opening with support of the breath and props (such as a bolster beneath the knees in Supta Baddha Konasana), and “stretching” which, at its worst, is aggressively imposed on the body by the mind. Space, length, and freedom come naturally with the exhalation.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Bolster Supported Savasana (5 min)
a. Tilt the bolster to keep the mind awake and alert.
b. Bolster on thighs to reduce brain activity and cool the mind. To relieve knee pain and headache, 60# on thighs (BR).
c. Simhasana Box Supported Savasana to open intestines and release heat. (JM)
2. Ujjayi I and II in Bolster Supported Savasana (5 min)
a. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between.
3. Ujjayi I and II in Supta Baddha Konasana
a. Knees on a second bolster, especially if knees are stiff to relieve back pain and calm the mind. (AP) Less stretching sensation at inner thighs, but greater opening over time with support.
b. Arm support to prevent forcing open the chest.
c. Blanket beneath feet to keep feet warm. Less frequent myoclonus with bolster support than when legs straight and weighted in Savasana. (JM)
d. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between. The breath spreads more to the sides than when the legs are straight in Savasana.
3. Viparita Karani (15 min)
a. Staggered double-fold blankets (JC); others over bolster.
b. By the body for the mind
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Bolster Supported Savasana (5 min)
a. Tilt the bolster to keep the mind awake and alert.
b. Bolster on thighs to reduce brain activity and cool the mind. To relieve knee pain and headache, 60# on thighs (BR).
c. Simhasana Box Supported Savasana to open intestines and release heat. (JM)
2. Ujjayi I and II in Bolster Supported Savasana (5 min)
a. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between.
3. Ujjayi I and II in Supta Baddha Konasana
a. Knees on a second bolster, especially if knees are stiff to relieve back pain and calm the mind. (AP) Less stretching sensation at inner thighs, but greater opening over time with support.
b. Arm support to prevent forcing open the chest.
c. Blanket beneath feet to keep feet warm. Less frequent myoclonus with bolster support than when legs straight and weighted in Savasana. (JM)
d. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between. The breath spreads more to the sides than when the legs are straight in Savasana.
3. Viparita Karani (15 min)
a. Staggered double-fold blankets (JC); others over bolster.
b. By the body for the mind
Sunday, September 27, 2009
Saturday 8.30a Asana 1 — Week 39 (September 26, 2009)
Focus: See Thursday 6.30p Intro — Week 30 (September 24, 2009)
Thursday 6.30p Intro — Week 30 (September 24, 2009)
New student not in class
Focus: Forward extensions leading to Paschimottanasana. Because there are no new students, this offers an opportunity to work on the same material as the Asana I class: Study of embodiment through body - mind - breath taught by Prashant Iyengar in Pune July, 2009.
Discussion: Body - mind - breath
See [Monday 6.30p Asana I — Week 35 (September 21, 2009)]
By the body for the body
By the body for the mind
By the body for the breath, etc.
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the body for the body: Reinforce the spine by lifting the inner buttock bones and pelvic floor. It removes the heaviness. Navel back.
c. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
d. By the breath for the mind: uddiyana and udanic kriya quiet the mind and take it inwards.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Don’t hold your breath. Fear of pain makes you hold the breath, which makes you stiffer.
c. By the breath for the mind: Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot. To relieve the fear, reach and hold more quickly.
d. By the breath for the body: Turn more by adding mulabandha and uddiyana kriya .
e. By the breath for the body: At the termination of exhalation, there is a slight bahya, pause. Extend into that vastness. It brings space in the body as well as the mind.
f. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
4. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
5. Padangusthasana Dandasana
a. By the body for the body: Outer ankles extend back towards outer hips and then pin the hips in to relieve the lower back and bring length to the spine. Move the femur towards the back thigh and press the heels down to free the spine.
b. By the body for the body: Holding the big toes, push them, with the inner heels, slightly away from you to pull the upper back into concavity.
c. By the breath for the body: At the termination of exhalation, pull the upper back into more concavity. Extend into that vastness.
By the breath for the mind: Then, because there is no struggle, the mind becomes serene. It is transformed from parinama citta to divya citta. Until that point there is an aggressiveness in the pose and the mind and body remain stiff.
6. Paschimottanasana
a. Soles of the feet at the wall, press the palms into the wall, or palms press bricks on the wall if stiff, to extend the trunk forward.
b. All leg and hip actions, as above, to free the spine, else there is a struggle.
c. This movement teaches extension of the trunk for the final stage where there is no wrist-lock around the soles feet, thus the inability to pull the trunk forward.
7. Rope Wall Uttanasana
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 makes the thighs recede posteriorly when extending forward, increasing range of motion.
b. This movement of the femurs towards the back thighs should be the same in Paschimottanasana.
8. Adho Mukha Svanasana
a. By the body for the body: Pin the hips and outer deltoids in. This increases strength and length.
9. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Halasana
Focus: Forward extensions leading to Paschimottanasana. Because there are no new students, this offers an opportunity to work on the same material as the Asana I class: Study of embodiment through body - mind - breath taught by Prashant Iyengar in Pune July, 2009.
Discussion: Body - mind - breath
See [Monday 6.30p Asana I — Week 35 (September 21, 2009)]
By the body for the body
By the body for the mind
By the body for the breath, etc.
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the body for the body: Reinforce the spine by lifting the inner buttock bones and pelvic floor. It removes the heaviness. Navel back.
c. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
d. By the breath for the mind: uddiyana and udanic kriya quiet the mind and take it inwards.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Don’t hold your breath. Fear of pain makes you hold the breath, which makes you stiffer.
c. By the breath for the mind: Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot. To relieve the fear, reach and hold more quickly.
d. By the breath for the body: Turn more by adding mulabandha and uddiyana kriya .
e. By the breath for the body: At the termination of exhalation, there is a slight bahya, pause. Extend into that vastness. It brings space in the body as well as the mind.
f. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
4. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
5. Padangusthasana Dandasana
a. By the body for the body: Outer ankles extend back towards outer hips and then pin the hips in to relieve the lower back and bring length to the spine. Move the femur towards the back thigh and press the heels down to free the spine.
b. By the body for the body: Holding the big toes, push them, with the inner heels, slightly away from you to pull the upper back into concavity.
c. By the breath for the body: At the termination of exhalation, pull the upper back into more concavity. Extend into that vastness.
By the breath for the mind: Then, because there is no struggle, the mind becomes serene. It is transformed from parinama citta to divya citta. Until that point there is an aggressiveness in the pose and the mind and body remain stiff.
6. Paschimottanasana
a. Soles of the feet at the wall, press the palms into the wall, or palms press bricks on the wall if stiff, to extend the trunk forward.
b. All leg and hip actions, as above, to free the spine, else there is a struggle.
c. This movement teaches extension of the trunk for the final stage where there is no wrist-lock around the soles feet, thus the inability to pull the trunk forward.
7. Rope Wall Uttanasana
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 makes the thighs recede posteriorly when extending forward, increasing range of motion.
b. This movement of the femurs towards the back thighs should be the same in Paschimottanasana.
8. Adho Mukha Svanasana
a. By the body for the body: Pin the hips and outer deltoids in. This increases strength and length.
9. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Halasana
Thursday 9.30a Asana I — Week 30 (September 24, 2009)
Focus: Study of embodiment through body - mind - breath taught by Prashant Iyengar in Pune July, 2009.
Discussion: Body - mind - breath
See [Monday 6.30p Asana I — Week 35 (September 21, 2009)]
By the body for the body
By the body for the mind
By the body for the breath, etc.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the body for the body: Reinforce the spine by lifting the inner buttock bones and pelvic floor. It removes the heaviness. Navel back.
c. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
d. By the breath for the mind: uddiyana and udanic kriya quiet the mind and take it inwards.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Don’t hold your breath. Fear of pain makes you hold the breath, which makes you stiffer.
c. By the breath for the mind: Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot. To relieve the fear, reach and hold more quickly.
d. By the breath for the body: Turn more by adding mulabandha and uddiyana kriya .
e. By the breath for the body: At the termination of exhalation, there is a slight bahya, pause. Extend into that vastness. It brings space in the body as well as the mind.
f. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
4. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
5. Padangusthasana Dandasana
a. By the body for the body: Outer ankles extend back towards outer hips and then pin the hips in to relieve the lower back and bring length to the spine. Move the femur towards the back thigh and press the heels down to free the spine.
b. By the body for the body: Holding the big toes, push them, with the inner heels, slightly away from you to pull the upper back into concavity.
c. By the breath for the body: At the termination of exhalation, pull the upper back into more concavity. Extend into that vastness.
By the breath for the mind: Then, because there is no struggle, the mind becomes serene. It is transformed from parinama citta to divya citta. Until that point there is an aggressiveness in the pose and the mind and body remain stiff.
6. Adho Mukha Svanasana
a. By the body for the body: Pin the hips and outer deltoids in. This increases strength and elongation.
b. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
c. By the body for the breath: It is easier to breath. “Find out if the shoulder blade can contribute, if the sternum can contribute, if the floating ribs can contribute... Find out how any part can contribute... to improve [the mind’s] willingness to exercise..., the power to exercise. Exhalative kriya. Retentive kriya. Inhalative kriya. It’s not just exhaling, inhaling, or retaining. Understand the kriyas there. Understand that you are commencing the study of embodiment.”
d. At the termination of exhalation, there is a slight bahya pause. Extend into that vastness.
7. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Halasana
Discussion: Body - mind - breath
See [Monday 6.30p Asana I — Week 35 (September 21, 2009)]
By the body for the body
By the body for the mind
By the body for the breath, etc.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the body for the body: Reinforce the spine by lifting the inner buttock bones and pelvic floor. It removes the heaviness. Navel back.
c. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
d. By the breath for the mind: uddiyana and udanic kriya quiet the mind and take it inwards.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Don’t hold your breath. Fear of pain makes you hold the breath, which makes you stiffer.
c. By the breath for the mind: Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot. To relieve the fear, reach and hold more quickly.
d. By the breath for the body: Turn more by adding mulabandha and uddiyana kriya .
e. By the breath for the body: At the termination of exhalation, there is a slight bahya, pause. Extend into that vastness. It brings space in the body as well as the mind.
f. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
4. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
5. Padangusthasana Dandasana
a. By the body for the body: Outer ankles extend back towards outer hips and then pin the hips in to relieve the lower back and bring length to the spine. Move the femur towards the back thigh and press the heels down to free the spine.
b. By the body for the body: Holding the big toes, push them, with the inner heels, slightly away from you to pull the upper back into concavity.
c. By the breath for the body: At the termination of exhalation, pull the upper back into more concavity. Extend into that vastness.
By the breath for the mind: Then, because there is no struggle, the mind becomes serene. It is transformed from parinama citta to divya citta. Until that point there is an aggressiveness in the pose and the mind and body remain stiff.
6. Adho Mukha Svanasana
a. By the body for the body: Pin the hips and outer deltoids in. This increases strength and elongation.
b. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
c. By the body for the breath: It is easier to breath. “Find out if the shoulder blade can contribute, if the sternum can contribute, if the floating ribs can contribute... Find out how any part can contribute... to improve [the mind’s] willingness to exercise..., the power to exercise. Exhalative kriya. Retentive kriya. Inhalative kriya. It’s not just exhaling, inhaling, or retaining. Understand the kriyas there. Understand that you are commencing the study of embodiment.”
d. At the termination of exhalation, there is a slight bahya pause. Extend into that vastness.
7. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Halasana
Thursday, September 24, 2009
Wednesday 9.30a Intro — Week 4 (September 23, 2009)
Focus: Week 4 of syllabus with leg actions and controlling the breath.
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine by lifting the inner buttock bones and pelvic floor.
2. Upavistha Konasana
Parsva Upavistha Konasana
a. By the mind for the body: Release the back thigh.
b. By the breath for the body: Out of fear of pain you hold the breath, which makes you stiffer.
c. By the breath for the mind: Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot.
3. Padangusthasana Dandasana
4. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
5. Tadasana/Samasthiti
a. Backs of the thighs away from each other. Observe the additional life and intelligence in the back thighs after Upavistha Konasana.
6. Tadasana (Urdhva Baddhanguliyasana)
a. Backs of the thighs away from each other to bring the outer elbows in.
b. Lift the outer arm and outer knee.
7. Utthita Trikonasana
a. By the breath for the mind: Where does the breath get caught? Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot.
b. By the body for the mind: Keep the femur in the socket when coming into the pose.
c. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
9. Virabhadrasana II
a. Omitted for time. Do next week.
10. Utthita Parsvakonasana
a. Extend from the outer knee towards the outer hip to engage the femur in the socket when coming into the pose. If the knee turns in, then the greater trochanter will fall out.
11. Virabhadrasana I
a. With Urdhva Hastasana arms, press wrists into Upper Wall Rope to lift the pubic plate and sternum.
12. Utkatasana
a. Omitted for time. Do next week.
13. Parsvottanasana (head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. By the body, for the mind. Support the head to make the mind quiet. If there is resistance inside, support head with an additional brick to allow the stretch to come.
14. Uttanasana
a. Baddha Hasta Uttanasana
b. Omitted for time.
15. Rope 1
16. Sarvangasana Cycle
a. Wall Sarvangasana
Hold bottom rope hooks, palms up, to open shoulders. Walk the feet up the wall.
b. Cross Bolster Setubandha
For hot flash (J)
17. Paschimottanasana (forehead on chair seat)
a. Omitted for time.
18. Savasana
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine by lifting the inner buttock bones and pelvic floor.
2. Upavistha Konasana
Parsva Upavistha Konasana
a. By the mind for the body: Release the back thigh.
b. By the breath for the body: Out of fear of pain you hold the breath, which makes you stiffer.
c. By the breath for the mind: Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot.
3. Padangusthasana Dandasana
4. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
5. Tadasana/Samasthiti
a. Backs of the thighs away from each other. Observe the additional life and intelligence in the back thighs after Upavistha Konasana.
6. Tadasana (Urdhva Baddhanguliyasana)
a. Backs of the thighs away from each other to bring the outer elbows in.
b. Lift the outer arm and outer knee.
7. Utthita Trikonasana
a. By the breath for the mind: Where does the breath get caught? Coordinate the length of the exhalation to match the amount of time it takes the hand to reach and hold the foot.
b. By the body for the mind: Keep the femur in the socket when coming into the pose.
c. Lift the kneecap and back knee to prevent knee or right posterior ankle pain.
9. Virabhadrasana II
a. Omitted for time. Do next week.
10. Utthita Parsvakonasana
a. Extend from the outer knee towards the outer hip to engage the femur in the socket when coming into the pose. If the knee turns in, then the greater trochanter will fall out.
11. Virabhadrasana I
a. With Urdhva Hastasana arms, press wrists into Upper Wall Rope to lift the pubic plate and sternum.
12. Utkatasana
a. Omitted for time. Do next week.
13. Parsvottanasana (head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. By the body, for the mind. Support the head to make the mind quiet. If there is resistance inside, support head with an additional brick to allow the stretch to come.
14. Uttanasana
a. Baddha Hasta Uttanasana
b. Omitted for time.
15. Rope 1
16. Sarvangasana Cycle
a. Wall Sarvangasana
Hold bottom rope hooks, palms up, to open shoulders. Walk the feet up the wall.
b. Cross Bolster Setubandha
For hot flash (J)
17. Paschimottanasana (forehead on chair seat)
a. Omitted for time.
18. Savasana
Tuesday 6.30p Intro — Week 30 (September 22, 2009)
Focus: the fear complex
Discussion: Body - mind - breath
See [Monday 6.30p Asana I — Week 35 (September 21, 2009)]
By the body for the body
By the body for the mind
By the body for the breath, etc.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Out of fear of pain you hold the breath, which makes you stiffer.
c. By the breath for the mind: Reverse the pattern to keep calm. Add mulabandha and uddiyana kriya .
4. Padangusthasana Dandasana
5. Baddha Konasana
a. mulabandha and uddiyana kriya
6. Adho Mukha Svanasana
a. By the body for the body: Pin the hips, and outer deltoids in. This increases strength and elongation.
b. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
c. By the body for the breath: It is easier to breath. “Understand that you are commencing the study of embodiment.”
7. Adho Mukha Vrksasana
a. Palms on slanting plank
8. Viparita Karani (20 min)
a. Staggered double-fold blankets.
b. By the body for the mind
Discussion: Body - mind - breath
See [Monday 6.30p Asana I — Week 35 (September 21, 2009)]
By the body for the body
By the body for the mind
By the body for the breath, etc.
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Out of fear of pain you hold the breath, which makes you stiffer.
c. By the breath for the mind: Reverse the pattern to keep calm. Add mulabandha and uddiyana kriya .
4. Padangusthasana Dandasana
5. Baddha Konasana
a. mulabandha and uddiyana kriya
6. Adho Mukha Svanasana
a. By the body for the body: Pin the hips, and outer deltoids in. This increases strength and elongation.
b. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
c. By the body for the breath: It is easier to breath. “Understand that you are commencing the study of embodiment.”
7. Adho Mukha Vrksasana
a. Palms on slanting plank
8. Viparita Karani (20 min)
a. Staggered double-fold blankets.
b. By the body for the mind
Tuesday 4.30p MS — Week 4 (September 22, 2009)
Focus: Shoulder and upper back to relieve neck strain and open the chest.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Urdhva Hastasana in Swastikasana
a. Hold the upper wall ropes while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest.
2. Urdhva Baddhanguliyasana in Chair Tadasana (2X)
a. Sitting erect in a chair, same actions as if standing in Tadasana.
3. Gomukhasana arms in Chair Tadasana (3X)
a. Ardha Gomukhasana arms: Sitting erect in a chair, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and bring the elbow behind the head. Open the armpit.
4. Urdhva Baddhanguliyasana in Chair Tadasana
a. Repeat to feel the effect of Gomukhasana.
5. Rope Shoulder Harness in Chair Tadasana
a. Assisted to take the trapezius down, lift the chest, and free the neck.
6. Back Arch in Chair Tadasana
a. With chair back just below shoulder blades, Assistant helps Student back arch to open chest. Hold the back rung of the chair.
7. Virabhadrasana II
a. Omitted for time. Do next time.
8. Utthita Trikonasana
a. Omitted for time. Do next time. Did only with LL.
9. Utthita Parsvakonasana
a. Omitted for time. Do next time.
10. Parsvottanasana (hands on wall ledge) 2X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
11. Chair Pavanmuktasana
a. Omitted for time.
12. Supta Baddha Konasana
a. Knees on a second bolster if hips are stiff.
13. Viparita Karani (15 min)
a. Omitted for time. Did with LL and for phlebitis [AP].
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Urdhva Hastasana in Swastikasana
a. Hold the upper wall ropes while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest.
2. Urdhva Baddhanguliyasana in Chair Tadasana (2X)
a. Sitting erect in a chair, same actions as if standing in Tadasana.
3. Gomukhasana arms in Chair Tadasana (3X)
a. Ardha Gomukhasana arms: Sitting erect in a chair, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and bring the elbow behind the head. Open the armpit.
4. Urdhva Baddhanguliyasana in Chair Tadasana
a. Repeat to feel the effect of Gomukhasana.
5. Rope Shoulder Harness in Chair Tadasana
a. Assisted to take the trapezius down, lift the chest, and free the neck.
6. Back Arch in Chair Tadasana
a. With chair back just below shoulder blades, Assistant helps Student back arch to open chest. Hold the back rung of the chair.
7. Virabhadrasana II
a. Omitted for time. Do next time.
8. Utthita Trikonasana
a. Omitted for time. Do next time. Did only with LL.
9. Utthita Parsvakonasana
a. Omitted for time. Do next time.
10. Parsvottanasana (hands on wall ledge) 2X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
11. Chair Pavanmuktasana
a. Omitted for time.
12. Supta Baddha Konasana
a. Knees on a second bolster if hips are stiff.
13. Viparita Karani (15 min)
a. Omitted for time. Did with LL and for phlebitis [AP].
Monday 6.30p Asana I — Week 35 (September 21, 2009)
Focus: Study of embodiment through body - mind - breath taught by Prashant Iyengar in Pune July, 2009.
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Discussion: Body - mind - breath
There are nine combinations to apply to practice:
By the body for the body
By the body for the mind
By the body for the breath
By the mind for the mind
By the mind for the breath
By the mind for the body
By the breath for the breath
By the breath for the body
By the breath for the mind
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Out of fear of pain you hold the breath, which makes you stiffer.
c. By the breath for the mind: Reverse the pattern to keep calm. Add mulabandha and uddiyana kriya .
4. Padangusthasana Dandasana
5. Baddha Konasana
a. mulabandha and uddiyana kriya
6. Adho Mukha Svanasana
a. By the body for the body: Pin the hips, using a belt, and outer deltoids in. This increases strength and elongation.
b. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
c. By the body for the breath: It is easier to breath. “Find out if the shoulder blade can contribute, if the sternum can contribute, if the floating ribs can contribute... Find out how any part can contribute... to improve [the mind’s] willingness to exercise..., the power to exercise. Exhalative kriya. Retentive kriya. Inhalative kriya. It’s not just exhaling, inhaling, or retaining. Understand the kriyas there. Understand that you are commencing the study of embodiment.”
d. At the termination of exhalation, there is a slight bahya pause. Extend into that vastness.
7. Parsvottanasana (head on brick on chair seat)
a. Same as above in Adho Mukha Svanasana.
b. By the breath for the body: The slight retention at the end of exhalation can generate power. Lengthen more into the vastness.
c. By the breath for the mind: The mind becomes more sattvic.
8. Salamba Sirsasana Cycle
a. Salamba Sirsasana I
The body - mind - breath combination should turn out motor power in your breath and muscle power in your mind.
b. Parsva Sirsasana
“Turn more!” You exercise the shoulder. “Turn more and more! Open the chest further!” Then you exercise the shoulders.
9. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Halasana
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Discussion: Body - mind - breath
There are nine combinations to apply to practice:
By the body for the body
By the body for the mind
By the body for the breath
By the mind for the mind
By the mind for the breath
By the mind for the body
By the breath for the breath
By the breath for the body
By the breath for the mind
1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.
2. Upavistha Konasana
a. mulabandha and uddiyana kriya
3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Out of fear of pain you hold the breath, which makes you stiffer.
c. By the breath for the mind: Reverse the pattern to keep calm. Add mulabandha and uddiyana kriya .
4. Padangusthasana Dandasana
5. Baddha Konasana
a. mulabandha and uddiyana kriya
6. Adho Mukha Svanasana
a. By the body for the body: Pin the hips, using a belt, and outer deltoids in. This increases strength and elongation.
b. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
c. By the body for the breath: It is easier to breath. “Find out if the shoulder blade can contribute, if the sternum can contribute, if the floating ribs can contribute... Find out how any part can contribute... to improve [the mind’s] willingness to exercise..., the power to exercise. Exhalative kriya. Retentive kriya. Inhalative kriya. It’s not just exhaling, inhaling, or retaining. Understand the kriyas there. Understand that you are commencing the study of embodiment.”
d. At the termination of exhalation, there is a slight bahya pause. Extend into that vastness.
7. Parsvottanasana (head on brick on chair seat)
a. Same as above in Adho Mukha Svanasana.
b. By the breath for the body: The slight retention at the end of exhalation can generate power. Lengthen more into the vastness.
c. By the breath for the mind: The mind becomes more sattvic.
8. Salamba Sirsasana Cycle
a. Salamba Sirsasana I
The body - mind - breath combination should turn out motor power in your breath and muscle power in your mind.
b. Parsva Sirsasana
“Turn more!” You exercise the shoulder. “Turn more and more! Open the chest further!” Then you exercise the shoulders.
9. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Halasana
Monday 9.30a Intro — Week 29 (September 21, 2009)
Focus: Twists and criss-cross action taught by Geeta Iyengar in Pune July, 2009.
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
a. Reaching for the foot, the steady divya citta turns into parinama citta because it alters position. Use the intelligence to learn from prakrti and restore the sattvic state of mind.
b. If stiff, bend your knee, hold the foot, and straighten only so far that you do not hold the breath. Wait there. Breathe. See if you can go further without fear.
3. Padangusthasana Dandasana
4. Baddha Konasana
5. Utthita Trikonasana
a. Outer hips in and criss cross action at sacrum.
6. Utthita Parsvakonasana
a. Right outer knee to outer thigh to outer hip resists back while right outer hip comes in when taking the hand down.
7. Marichyasana III
a. Multiple times in the middle of the room, adding an action or correction each time.
b. Menstrual period: Marichyasana I
8. Paschimottanasana
a. Alternate with Marichyasana III to feel karmaphala (effect) of Marichyasana III.
9. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat or floor.
c. Halasana
Feet on chair seat or floor.
d. Menstrual period: Supta Baddha Konasana
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
a. Reaching for the foot, the steady divya citta turns into parinama citta because it alters position. Use the intelligence to learn from prakrti and restore the sattvic state of mind.
b. If stiff, bend your knee, hold the foot, and straighten only so far that you do not hold the breath. Wait there. Breathe. See if you can go further without fear.
3. Padangusthasana Dandasana
4. Baddha Konasana
5. Utthita Trikonasana
a. Outer hips in and criss cross action at sacrum.
6. Utthita Parsvakonasana
a. Right outer knee to outer thigh to outer hip resists back while right outer hip comes in when taking the hand down.
7. Marichyasana III
a. Multiple times in the middle of the room, adding an action or correction each time.
b. Menstrual period: Marichyasana I
8. Paschimottanasana
a. Alternate with Marichyasana III to feel karmaphala (effect) of Marichyasana III.
9. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat or floor.
c. Halasana
Feet on chair seat or floor.
d. Menstrual period: Supta Baddha Konasana
Friday, September 18, 2009
Thursday 6.30p Intro — Week 29 (September 17, 2009)
New student not in class
Focus: Week 8 of syllabus. Because there are no new students, this offers a rare opportunity to work on consolidating the Intro poses.
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Invocation in Swastikasana
1. Upavistha Konasana and Parsva Upavistha Konasana
2. Padangusthasana Dandasana
3. Tadasana/Samasthiti
4. Utthita Trikonasana
a. Outer hips in and criss cross action at sacrum for all standings.
5. Utthita Parsvakonasana
6. Virabhadrasana II
7. Virabhadrasana I
a. Omitted for time and emphasis.
8. Parivrtta Trikonasana
a. Pin the hips to bring the trunk towards the midline.
9. Ardha Chandrasana
a. Outer hips in and criss cross action at sacrum.
10. Uttanasana (Baddha Hasta arms)
11. Padangusthasana
a. Omitted for time and emphasis.
12. Virasana (Parvatasana arms)
13. Adho Mukha Virasana
14. Adho Mukha Svanasana
15. Urdhva Mukha Svanasana
a. Thighs on a brick to facilitate opeing the chest with less arm strength.
16. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
17. Sirsasana Cycle
a. Stool Sirsasana
18. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat or floor.
c. Halasana
Feet on chair seat or floor.
d. Chair Supta Konasana
Omitted for time.
e. Chair Karnapidasana
Omitted for time.
19. Paschimottanasana
20. Savasana
Focus: Week 8 of syllabus. Because there are no new students, this offers a rare opportunity to work on consolidating the Intro poses.
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Invocation in Swastikasana
1. Upavistha Konasana and Parsva Upavistha Konasana
2. Padangusthasana Dandasana
3. Tadasana/Samasthiti
4. Utthita Trikonasana
a. Outer hips in and criss cross action at sacrum for all standings.
5. Utthita Parsvakonasana
6. Virabhadrasana II
7. Virabhadrasana I
a. Omitted for time and emphasis.
8. Parivrtta Trikonasana
a. Pin the hips to bring the trunk towards the midline.
9. Ardha Chandrasana
a. Outer hips in and criss cross action at sacrum.
10. Uttanasana (Baddha Hasta arms)
11. Padangusthasana
a. Omitted for time and emphasis.
12. Virasana (Parvatasana arms)
13. Adho Mukha Virasana
14. Adho Mukha Svanasana
15. Urdhva Mukha Svanasana
a. Thighs on a brick to facilitate opeing the chest with less arm strength.
16. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
17. Sirsasana Cycle
a. Stool Sirsasana
18. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat or floor.
c. Halasana
Feet on chair seat or floor.
d. Chair Supta Konasana
Omitted for time.
e. Chair Karnapidasana
Omitted for time.
19. Paschimottanasana
20. Savasana
Thursday 9.30a Asana I — Week 29 (September 15, 2009)
Focus: Twists taught by Geetaji and Guruji in Pune July, 2009. Variation on September 3 class.
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Baddha Konasana
4. Marichyasana III
a. Multiple times in the middle of the room, adding an action or correction each time.
b. At Rope Wall on a single blanket, holding lower rope hook to bring the side chest closer to the shin.
5. Paschimottanasana
a. Alternate with Marichyasana III to feel karmaphala (effect) of Marichyasana III.
6. Gomukhasana Legs & Padmasana
a. Alternate with Marichyasana III to feel karmaphala (effect) on Marichyasana III
7. Uttanasana
a. Fingertips on floor.
b. Clasp ankles and widen elbows.
8. Urdhva Prasarita Ekapadasana
a. Fingertips on floor, lift right leg.
b. Clasp ankle and widen elbow, and lift right leg.
9. Brick Setubandha
Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Baddha Konasana
4. Marichyasana III
a. Multiple times in the middle of the room, adding an action or correction each time.
b. At Rope Wall on a single blanket, holding lower rope hook to bring the side chest closer to the shin.
5. Paschimottanasana
a. Alternate with Marichyasana III to feel karmaphala (effect) of Marichyasana III.
6. Gomukhasana Legs & Padmasana
a. Alternate with Marichyasana III to feel karmaphala (effect) on Marichyasana III
7. Uttanasana
a. Fingertips on floor.
b. Clasp ankles and widen elbows.
8. Urdhva Prasarita Ekapadasana
a. Fingertips on floor, lift right leg.
b. Clasp ankle and widen elbow, and lift right leg.
9. Brick Setubandha
Tuesday 6.30p Intro — Week 29 (September 15, 2009)
Focus: Menstrual period poses.
Discussion: Pratyahara and Dharana - Stabilizing the mind
Pratyahara [PYS II.54-55; PYS III.48] and Dharana [PYS III.1] connect with the inner aspects of the citta to free it from the objects of the world and to stabilize the mind.
"The mind plays a double role: The external mind is exhibitive [faces outward] and the internal mind is inhibitive [faces inward]... as explained in the Mundaka-upanisad: Two birds sat in a tree. One picks at different fruits, but is unsatisfied with the taste. Unknowingly, it moves closer to the impassive, steady, silent, and blissful bird. Then it [gradually] loses all taste for fruit and becomes silent, like the other bird... The restless bird corresponds to the parinama citta, the emerging consciousness [subject to change]. [The silent bird] is the tranquil mind [or] divya citta [the divine consciousness, which is steady and pure].
"Before moving into another asana from Tadasana, the citta resides in the seat of the heart. As soon as you move, the steady citta turns into parinama citta [because] it alters position. [Then the mind thinks, ‘I don’t like the ‘taste’ of this pose. How long do I have to do this one until I can try another one?’ Then karma yoga has been compromised, because your actions have not been stainless; there is no jnana yoga because you haven’t learned from prakrti; and there is no bhakti yoga because you are just ‘going through the motions’ without any devotion.]”
[Source: Bruce Roger transcription notes of BKS Iyengar, The Yogic Mind, unpublished Guru Purnima 7-7-09 address. Brackets indicate explanatory edits.]
The Menstrual Sequence
In 2003, as part of a national study, 60% of Yoga St. Louis continuing students polled reported a decrease in abdominal cramps, pain, and backache since starting yoga.
Geeta S. Iyengar explains several basic underlying concepts for menstrual practice. See her text, Yoga, A Gem For Women for details.
1. Some poses promote healthy menstruation. Other poses go against nature and prevent the flow, such as inversions, arm balances, backbends, abdominal-contracting, and body-knotting poses.
Supine poses open the abdomen, relieve cramps and heavy bleeding, relax the muscles and calm the mind. Simple forward extensions help those who suffer from headache, backache, heavy bleeding, abdominal cramps and fatigue. The sitting asanas help to remove tension and stress. Supported Viparita Dandasana and Setubandha Sarvangasana help energize and stimulate the brain, chest, lungs, heart and maintain hormonal balance in the glandular system. [Source: Geeta S. Iyengar, Menstruation Questions and Answers, email to certified teachers, February, 2003.]
Mary Schatz, M.D., a former student of BKS Iyengar, explains that inversions stop the natural flow down and out of the menstrual blood, a waste product. During inversions, the uterus is pulled towards the head by gravity, stretching the broad ligaments that connect the uterus to the pelvis. This narrows the embedded veins that drain the uterus, leading to vascular congestion and subsequent increased menstrual bleeding when inversions are discontinued. [Source: Mary P. Schatz, M.D., A Woman's Balance: Inversions and Menstruation, Roots & Wings website, 1999.]
“If you do inverted poses at the time of menstruation, there will be a tendency to absorb instead of discharging. If the discharge is blocked by doing inverted poses, this may give certain coatings inside. To begin with, you may not find there is much effect, but as a result of the holding of the discharge through the effect of gravity, a coating may be formed inside, which may lead to various diseases including cysts, cancer and so on.” [Source: B.K.S. Iyengar, “The Art of Prudence”, The Tree of Yoga, p. 94]
2. Always keep the abdomen soft, and do not exert yourself during the period.
3. Abnormal cycling, duration, or flow result from actions prior to the period itself and require an alteration of practice prior to the period.
When PMS “causes the menstruation to get postponed ... backbendings work. Do Urdhva Dhanurasana, Viparita Dandasana where the pelvis opens and the adrenal glands are activated and you get the menstruation. With backbendings one stimulates ovaries and fallopian tubes.” [Source: Geeta S. Iyengar, Menopause, RIMYI, 1993. Video Transcription by Kay Parry reprinted in Victoria Yoga Centre Newsletter, May 1995]
4. Healthy, consistent menstrual cycles prevent menstrual problems during peri-menopause.
5. Post-menstrual practice starts with “straight poses” and inversions that dry out the system.
After the period use these poses for four days to dry the vagina, soothe the nerves and regain strength. “Headstand and shoulderstand, along with the variations, heal the generative organs. When you become quiet in your headstand and shoulderstand, do not go for many variations. Straight asanas keep you cool, calm, quiet and when that feeling has come, the mind gets subdued [as in] ... a kind of meditation.... After every period first practice the inversions .... headstand and shoulderstand .... Then you feel a kind of inner dryness when the bleeding is checked. Only then switch over to your normal practice.... Switching over all of a sudden to backbendings, balancings, standing poses, exerting yourself, etc. (because you) have not done ‘hard work’ for four or five days ... causes problems not when you are young, but when you lead towards menopause ... when you are forty five.”
When the Sirsasana variations with the legs in Upavistha Konasana and Baddha Konasana are done with the back against the wall, it is automatically ensured that the anal mouth goes down and the pubic plate upwards. “So when [the anal mouth] is levelized, the organic adjustments occur and the problem [hardening the abdomen, organic compression and abdominal cramps] does not reoccur.” [Source: Geeta S. Iyengar, Menopause, RIMYI, 1993. Video Transcription by Kay Parry reprinted in Victoria Yoga Centre Newsletter, May 1995]
Invocation in Swastikasana
1. Upavistha Konasana & Baddha Konasana
a. Pin the hips.
2. Paschimottanasana
a. Classic forward extension. Support head on brick or blanket.
3. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. Adaptation for those with tight hips to allow same sense of rest in Paschimottanasana.
4. Bolster Adho Mukha Virasana
a. Bolster support under chest quiets the mind. Brick beneath sternum to elevate the spiritual heart, makes it quieter still.
b. For menstrual migraine, turn the bolster and let the head hang down to lengthen the back of the neck. Support the crown of the head with a blanket.
c. Another adaptation of Paschimottanasana.
5. Janu Sirsasana
a. Head on chair seat for less flexible students.
b. Properly bending the knee allows stress free range of motion.
6. Marichyasana I
a. Less flexible students do Paschimottanasana with head on chair seat.
7. Bolster Setubandha
a. The sitting asanas, such as Upavistha Konasana & Baddha Konasana, are usually sequenced prior to Setubandha, but omitted as they were practiced first and because of a lack of time.
8. Supta Baddha Konasana
a. Because it “helps relax and slow down the constantly throbbing vibrating organ so that minimum vital energy is consumed,” it is usually done first. Since this class focused on learning how to adapt the forward extensions, especially for menstrual headaches, it was used here as a Savasana. [Source: Geeta S. Iyengar, Menstruation Questions and Answers]
Discussion: Pratyahara and Dharana - Stabilizing the mind
Pratyahara [PYS II.54-55; PYS III.48] and Dharana [PYS III.1] connect with the inner aspects of the citta to free it from the objects of the world and to stabilize the mind.
"The mind plays a double role: The external mind is exhibitive [faces outward] and the internal mind is inhibitive [faces inward]... as explained in the Mundaka-upanisad: Two birds sat in a tree. One picks at different fruits, but is unsatisfied with the taste. Unknowingly, it moves closer to the impassive, steady, silent, and blissful bird. Then it [gradually] loses all taste for fruit and becomes silent, like the other bird... The restless bird corresponds to the parinama citta, the emerging consciousness [subject to change]. [The silent bird] is the tranquil mind [or] divya citta [the divine consciousness, which is steady and pure].
"Before moving into another asana from Tadasana, the citta resides in the seat of the heart. As soon as you move, the steady citta turns into parinama citta [because] it alters position. [Then the mind thinks, ‘I don’t like the ‘taste’ of this pose. How long do I have to do this one until I can try another one?’ Then karma yoga has been compromised, because your actions have not been stainless; there is no jnana yoga because you haven’t learned from prakrti; and there is no bhakti yoga because you are just ‘going through the motions’ without any devotion.]”
[Source: Bruce Roger transcription notes of BKS Iyengar, The Yogic Mind, unpublished Guru Purnima 7-7-09 address. Brackets indicate explanatory edits.]
The Menstrual Sequence
In 2003, as part of a national study, 60% of Yoga St. Louis continuing students polled reported a decrease in abdominal cramps, pain, and backache since starting yoga.
Geeta S. Iyengar explains several basic underlying concepts for menstrual practice. See her text, Yoga, A Gem For Women for details.
1. Some poses promote healthy menstruation. Other poses go against nature and prevent the flow, such as inversions, arm balances, backbends, abdominal-contracting, and body-knotting poses.
Supine poses open the abdomen, relieve cramps and heavy bleeding, relax the muscles and calm the mind. Simple forward extensions help those who suffer from headache, backache, heavy bleeding, abdominal cramps and fatigue. The sitting asanas help to remove tension and stress. Supported Viparita Dandasana and Setubandha Sarvangasana help energize and stimulate the brain, chest, lungs, heart and maintain hormonal balance in the glandular system. [Source: Geeta S. Iyengar, Menstruation Questions and Answers, email to certified teachers, February, 2003.]
Mary Schatz, M.D., a former student of BKS Iyengar, explains that inversions stop the natural flow down and out of the menstrual blood, a waste product. During inversions, the uterus is pulled towards the head by gravity, stretching the broad ligaments that connect the uterus to the pelvis. This narrows the embedded veins that drain the uterus, leading to vascular congestion and subsequent increased menstrual bleeding when inversions are discontinued. [Source: Mary P. Schatz, M.D., A Woman's Balance: Inversions and Menstruation, Roots & Wings website, 1999.]
“If you do inverted poses at the time of menstruation, there will be a tendency to absorb instead of discharging. If the discharge is blocked by doing inverted poses, this may give certain coatings inside. To begin with, you may not find there is much effect, but as a result of the holding of the discharge through the effect of gravity, a coating may be formed inside, which may lead to various diseases including cysts, cancer and so on.” [Source: B.K.S. Iyengar, “The Art of Prudence”, The Tree of Yoga, p. 94]
2. Always keep the abdomen soft, and do not exert yourself during the period.
3. Abnormal cycling, duration, or flow result from actions prior to the period itself and require an alteration of practice prior to the period.
When PMS “causes the menstruation to get postponed ... backbendings work. Do Urdhva Dhanurasana, Viparita Dandasana where the pelvis opens and the adrenal glands are activated and you get the menstruation. With backbendings one stimulates ovaries and fallopian tubes.” [Source: Geeta S. Iyengar, Menopause, RIMYI, 1993. Video Transcription by Kay Parry reprinted in Victoria Yoga Centre Newsletter, May 1995]
4. Healthy, consistent menstrual cycles prevent menstrual problems during peri-menopause.
5. Post-menstrual practice starts with “straight poses” and inversions that dry out the system.
After the period use these poses for four days to dry the vagina, soothe the nerves and regain strength. “Headstand and shoulderstand, along with the variations, heal the generative organs. When you become quiet in your headstand and shoulderstand, do not go for many variations. Straight asanas keep you cool, calm, quiet and when that feeling has come, the mind gets subdued [as in] ... a kind of meditation.... After every period first practice the inversions .... headstand and shoulderstand .... Then you feel a kind of inner dryness when the bleeding is checked. Only then switch over to your normal practice.... Switching over all of a sudden to backbendings, balancings, standing poses, exerting yourself, etc. (because you) have not done ‘hard work’ for four or five days ... causes problems not when you are young, but when you lead towards menopause ... when you are forty five.”
When the Sirsasana variations with the legs in Upavistha Konasana and Baddha Konasana are done with the back against the wall, it is automatically ensured that the anal mouth goes down and the pubic plate upwards. “So when [the anal mouth] is levelized, the organic adjustments occur and the problem [hardening the abdomen, organic compression and abdominal cramps] does not reoccur.” [Source: Geeta S. Iyengar, Menopause, RIMYI, 1993. Video Transcription by Kay Parry reprinted in Victoria Yoga Centre Newsletter, May 1995]
Invocation in Swastikasana
1. Upavistha Konasana & Baddha Konasana
a. Pin the hips.
2. Paschimottanasana
a. Classic forward extension. Support head on brick or blanket.
3. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. Adaptation for those with tight hips to allow same sense of rest in Paschimottanasana.
4. Bolster Adho Mukha Virasana
a. Bolster support under chest quiets the mind. Brick beneath sternum to elevate the spiritual heart, makes it quieter still.
b. For menstrual migraine, turn the bolster and let the head hang down to lengthen the back of the neck. Support the crown of the head with a blanket.
c. Another adaptation of Paschimottanasana.
5. Janu Sirsasana
a. Head on chair seat for less flexible students.
b. Properly bending the knee allows stress free range of motion.
6. Marichyasana I
a. Less flexible students do Paschimottanasana with head on chair seat.
7. Bolster Setubandha
a. The sitting asanas, such as Upavistha Konasana & Baddha Konasana, are usually sequenced prior to Setubandha, but omitted as they were practiced first and because of a lack of time.
8. Supta Baddha Konasana
a. Because it “helps relax and slow down the constantly throbbing vibrating organ so that minimum vital energy is consumed,” it is usually done first. Since this class focused on learning how to adapt the forward extensions, especially for menstrual headaches, it was used here as a Savasana. [Source: Geeta S. Iyengar, Menstruation Questions and Answers]
Tuesday 4.30p MS — Week 3 (September 15, 2009)
Focus: Shoulder and upper back to relieve neck strain and open the chest.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Urdhva Hastasana in Swastikasana
a. Hold the upper wall ropes while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest.
2. Urdhva Baddhanguliyasana in Chair Tadasana (2X)
a. Sitting erect in a chair, same actions as if standing in Tadasana.
3. Gomukhasana arms in Chair Tadasana (3X)
a. Ardha Gomukhasana arms: Sitting erect in a chair, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and bring the elbow behind the head. Open the armpit.
4. Urdhva Baddhanguliyasana in Chair Tadasana
a. Repeat to feel the effect of Gomukhasana.
5. Rope Shoulder Harness in Chair Tadasana
a. Assisted to take the trapezius down, lift the chest, and free the neck.
6. Back Arch in Chair Tadasana
a. With chair back just below shoulder blades, Assistant helps Student back arch to open chest. Hold the back rung of the chair.
7. Virabhadrasana II
a. Omitted for time. Do next time.
8. Utthita Trikonasana
a. Omitted for time. Do next time.
9. Utthita Parsvakonasana
a. Omitted for time. Do next time.
10. Parsvottanasana (hands on wall ledge) 2X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
11. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
12. Supta Baddha Konasana
a. Knees on a second bolster if hips are stiff.
13. Viparita Karani (15 min)
a. Omitted for time.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Urdhva Hastasana in Swastikasana
a. Hold the upper wall ropes while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest.
2. Urdhva Baddhanguliyasana in Chair Tadasana (2X)
a. Sitting erect in a chair, same actions as if standing in Tadasana.
3. Gomukhasana arms in Chair Tadasana (3X)
a. Ardha Gomukhasana arms: Sitting erect in a chair, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and bring the elbow behind the head. Open the armpit.
4. Urdhva Baddhanguliyasana in Chair Tadasana
a. Repeat to feel the effect of Gomukhasana.
5. Rope Shoulder Harness in Chair Tadasana
a. Assisted to take the trapezius down, lift the chest, and free the neck.
6. Back Arch in Chair Tadasana
a. With chair back just below shoulder blades, Assistant helps Student back arch to open chest. Hold the back rung of the chair.
7. Virabhadrasana II
a. Omitted for time. Do next time.
8. Utthita Trikonasana
a. Omitted for time. Do next time.
9. Utthita Parsvakonasana
a. Omitted for time. Do next time.
10. Parsvottanasana (hands on wall ledge) 2X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
11. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
12. Supta Baddha Konasana
a. Knees on a second bolster if hips are stiff.
13. Viparita Karani (15 min)
a. Omitted for time.
Friday, September 11, 2009
Thursday 6.30p Intro — Week 2 (September 10, 2009)
1 new student
Focus: Pin the hips in standings. For pregnancy, short timings on standings to prevent fatigue, then sitting and supine poses.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Brick Tadasana (Brick between thighs)
a. Pin the hips.
2. Urdhva Hastasana
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Elbow behind the head. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Make a connection: Brick between thighs, lift the knees to lift the arms.
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskara and Urdhva Namaskara arms)
5. Utthita Hasta Padasana
6. Parsva Hasta Padasana
7. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. With the back to the wall to minimize fatigue, hold the wall ropes to lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.
8. Utthita Parsvakonasana
a. Straighten the right knee to:
9. Utthita Trikonasana
10. Parsvottanasana
a. Hands on wall, concave back. Right heel up on brick.
b. Baddha Hasta arms, pin the hips to go down.
11. For pregnancy and fatigue:
Upavistha Konasana (head on chair seat)
Baddha Konasana (upright, then head on chair seat)
Supta Baddha Konasana (sandbags on groins to relieve mental agitation)
12. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted for pregnancy. Do next week.
13. Forward Extensions (Substituted sitting and supine poses for pregnancy. Do next week.)
a. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
b. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
c. Paschimottanasana
14. Sarvangasana Cycle
a. Chair Sarvangasana (Omitted for pregnancy. Do next week.)
15. Savasana
Focus: Pin the hips in standings. For pregnancy, short timings on standings to prevent fatigue, then sitting and supine poses.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Brick Tadasana (Brick between thighs)
a. Pin the hips.
2. Urdhva Hastasana
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Elbow behind the head. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Make a connection: Brick between thighs, lift the knees to lift the arms.
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskara and Urdhva Namaskara arms)
5. Utthita Hasta Padasana
6. Parsva Hasta Padasana
7. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. With the back to the wall to minimize fatigue, hold the wall ropes to lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.
8. Utthita Parsvakonasana
a. Straighten the right knee to:
9. Utthita Trikonasana
10. Parsvottanasana
a. Hands on wall, concave back. Right heel up on brick.
b. Baddha Hasta arms, pin the hips to go down.
11. For pregnancy and fatigue:
Upavistha Konasana (head on chair seat)
Baddha Konasana (upright, then head on chair seat)
Supta Baddha Konasana (sandbags on groins to relieve mental agitation)
12. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted for pregnancy. Do next week.
13. Forward Extensions (Substituted sitting and supine poses for pregnancy. Do next week.)
a. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
b. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
c. Paschimottanasana
14. Sarvangasana Cycle
a. Chair Sarvangasana (Omitted for pregnancy. Do next week.)
15. Savasana
Thursday, September 10, 2009
Tuesday 6.30p Intro — Week 28 (September 8, 2009)
Focus: Portion of Week 8 of syllabus. Because there are no new students, this offers a rare opportunity to begin work on Asana I poses. Hip actions in standings, twists, and forward extensions.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Tadasana/Samasthiti
3. Utthita Trikonasana
a. Assistant rotates student’s right thigh to bring femur into the socket to relieve lower back strain.
b. Turn the left groin out.
4. Virabhadrasana II
a. Omitted for time and emphasis.
5. Utthita Parsvakonasana to Utthita Trikonasana
a. Assistant rotates student’s right thigh in Utthita Parsvakonasana to bring femur into the socket to relieve lower back strain.
b. Keeping that action, straighten the knee to Utthita Trikonasana.
6. Virabhadrasana I
a. Omitted for time and emphasis.
7. Parivrtta Trikonasana
a. Omitted for time and emphasis.
8. Ardha Chandrasana
a. Femur into the socket to keep the inner edge of the right foot down.
9. Uttanasana
a. Belt outer femurs into the socket to relieve lower back tightness. Hands on floor.
10. Padangusthasana
a. Omitted for time and emphasis.
11. Prasarita Padottanasana (hands on bricks, concave back)
a. Belt outer femurs into the socket, spread the knees apart.
12. Virasana (Parvatasana arms)
a. Omitted for time and emphasis.
13. Adho Mukha Virasana
a. Omitted for time and emphasis.
14. Urdhva Mukha Svanasana
a. Omitted for time and emphasis.
15. Marichyasana III (3X)
16. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana (hold sides of the feet)
Janu Sirsasana (Omitted for time and emphasis.)
Paschimottanasana
17. Sirsasana Cycle
a. Salamba Sirsasana (Omitted for time and emphasis.)
18. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on floor.
d. Supta Konasana
Omitted for time. Will start work on it next week.
e. Parsva Halasana
Feet on floor.
f. Chair Karnapidasana
Omitted for time.
19. Paschimottanasana
20. Savasana
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Tadasana/Samasthiti
3. Utthita Trikonasana
a. Assistant rotates student’s right thigh to bring femur into the socket to relieve lower back strain.
b. Turn the left groin out.
4. Virabhadrasana II
a. Omitted for time and emphasis.
5. Utthita Parsvakonasana to Utthita Trikonasana
a. Assistant rotates student’s right thigh in Utthita Parsvakonasana to bring femur into the socket to relieve lower back strain.
b. Keeping that action, straighten the knee to Utthita Trikonasana.
6. Virabhadrasana I
a. Omitted for time and emphasis.
7. Parivrtta Trikonasana
a. Omitted for time and emphasis.
8. Ardha Chandrasana
a. Femur into the socket to keep the inner edge of the right foot down.
9. Uttanasana
a. Belt outer femurs into the socket to relieve lower back tightness. Hands on floor.
10. Padangusthasana
a. Omitted for time and emphasis.
11. Prasarita Padottanasana (hands on bricks, concave back)
a. Belt outer femurs into the socket, spread the knees apart.
12. Virasana (Parvatasana arms)
a. Omitted for time and emphasis.
13. Adho Mukha Virasana
a. Omitted for time and emphasis.
14. Urdhva Mukha Svanasana
a. Omitted for time and emphasis.
15. Marichyasana III (3X)
16. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana (hold sides of the feet)
Janu Sirsasana (Omitted for time and emphasis.)
Paschimottanasana
17. Sirsasana Cycle
a. Salamba Sirsasana (Omitted for time and emphasis.)
18. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on floor.
d. Supta Konasana
Omitted for time. Will start work on it next week.
e. Parsva Halasana
Feet on floor.
f. Chair Karnapidasana
Omitted for time.
19. Paschimottanasana
20. Savasana
Tuesday 4.30p MS — Week 2 (September 8, 2009)
Invocation in Swastikasana
1. Urdhva Hastasana
For lack of stability and balance in Tadasana:
a. Halve the upper wall ropes and hold them while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest. (LS, JC, LL)
b. Halve the upper wall ropes and hold them while kneeling, facing the wall. With brick between the thighs, take the outer thighs and hips in. Use the inner thigh muscles to try to lift up the brick. (JM)
2. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Sitting on a bolster in Swastikasana, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
3. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable. (JM)
4. Parsvottanasana (hands on wall ledge) 3X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
5. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. JM: Stack folded blanket on bolster to free breath.
c. LS: Belt groins to prevent neck pressure.
d. Use as recovery pose in lieu of Chair Dandasana or Chair Urdhva Hasta Dandasana.
6. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
7. Savasana
1. Urdhva Hastasana
For lack of stability and balance in Tadasana:
a. Halve the upper wall ropes and hold them while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest. (LS, JC, LL)
b. Halve the upper wall ropes and hold them while kneeling, facing the wall. With brick between the thighs, take the outer thighs and hips in. Use the inner thigh muscles to try to lift up the brick. (JM)
2. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Sitting on a bolster in Swastikasana, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
3. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable. (JM)
4. Parsvottanasana (hands on wall ledge) 3X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
5. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. JM: Stack folded blanket on bolster to free breath.
c. LS: Belt groins to prevent neck pressure.
d. Use as recovery pose in lieu of Chair Dandasana or Chair Urdhva Hasta Dandasana.
6. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
7. Savasana
Monday, September 7, 2009
Saturday 10.30a Intro — Week 1 (September 5, 2009)
6 New students
Invocation in Swastikasana
1. Brick Tadasana (Brick between thighs)
a. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee, to make the back knee light. Don’t just throw the knees back. This prevents indentations at either the top or bottom knee.
b. Lift to straighten the knee, not straighten then lift. The latter locks the knee backwards and prevents lift of the leg.
c. Pin the hips.
2. Urdhva Hastasana
a. Brick between thighs, lift the knees to lift the arms.
3. Tadasana (Urdhva Baddhanguliyasana)
a. How is lifting the arms different when feet are apart or feet together?
4. Tadasana (Namaskara and Urdhva Namaskara arms)
a. Omitted. Do next week.
5. Utthita Hasta Padasana
6. Parsva Hasta Padasana
a. Align knee. Don’t let pelvis drop.
7. Virabhadrasana II (3X)
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.
8. Utthita Trikonasana
a. Similar as above.
9. Parsvottanasana (hands on wall, concave back)
a. Omitted. Do next week.
10. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted. Do next week.
11. Forward Extensions
a. Omitted. Do next week.
12. Savasana
Invocation in Swastikasana
1. Brick Tadasana (Brick between thighs)
a. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee, to make the back knee light. Don’t just throw the knees back. This prevents indentations at either the top or bottom knee.
b. Lift to straighten the knee, not straighten then lift. The latter locks the knee backwards and prevents lift of the leg.
c. Pin the hips.
2. Urdhva Hastasana
a. Brick between thighs, lift the knees to lift the arms.
3. Tadasana (Urdhva Baddhanguliyasana)
a. How is lifting the arms different when feet are apart or feet together?
4. Tadasana (Namaskara and Urdhva Namaskara arms)
a. Omitted. Do next week.
5. Utthita Hasta Padasana
6. Parsva Hasta Padasana
a. Align knee. Don’t let pelvis drop.
7. Virabhadrasana II (3X)
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.
8. Utthita Trikonasana
a. Similar as above.
9. Parsvottanasana (hands on wall, concave back)
a. Omitted. Do next week.
10. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted. Do next week.
11. Forward Extensions
a. Omitted. Do next week.
12. Savasana
Saturday 8.30a Asana 1 — Week 36 (September 5, 2009)
Focus: See Friday 6.00a Asana 1 — Week 35 (September 4, 2009)
Friday 6.00a Asana 1 — Week 35 (September 4, 2009)
Focus: Abdominal and twists from Sequence #6, Basic Guidelines for Teachers of Yoga, YOG: Pune, 2003.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Pin the hips.
2. Utthita Trikonasana
a. Pin the hips and criss cross action at sacrum.
3. Utthita Parsvakonasana
4. Prasarita Padottanasana
a. Prasarita = spread. Spread the inner knees apart, away from each other.
5. Supta Padangusthasana
a. Supta Tadasana
b. Supta Padangusthasana I
c. Supta Padangusthasana II
Brick beneath trochanter to keep femur in socket.
6. Urdhva Prasarita Padasana
7. Paripurna Navasana
8. Marichyasana III (10X)
9. Paschimottanasana
10. Adho Mukha Svanasana
11. Sirsasana Cycle
a. Salamba Sirsasana
12. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Parsvaikapada Sarvangasana
d. Halasana
e. Karnapidasana
Omitted for time.
f. Supta Konasana
Omitted for time.
g. Parsva Halasana
Omitted for time.
13. Savasana (5 min)
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Pin the hips.
2. Utthita Trikonasana
a. Pin the hips and criss cross action at sacrum.
3. Utthita Parsvakonasana
4. Prasarita Padottanasana
a. Prasarita = spread. Spread the inner knees apart, away from each other.
5. Supta Padangusthasana
a. Supta Tadasana
b. Supta Padangusthasana I
c. Supta Padangusthasana II
Brick beneath trochanter to keep femur in socket.
6. Urdhva Prasarita Padasana
7. Paripurna Navasana
8. Marichyasana III (10X)
9. Paschimottanasana
10. Adho Mukha Svanasana
11. Sirsasana Cycle
a. Salamba Sirsasana
12. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Parsvaikapada Sarvangasana
d. Halasana
e. Karnapidasana
Omitted for time.
f. Supta Konasana
Omitted for time.
g. Parsva Halasana
Omitted for time.
13. Savasana (5 min)
Thursday 6.30p Intro — Week 1 (September 3, 2009)
1 new student
Focus: Legs in standings.
Invocation in Swastikasana
1. Rope 1
a. Shoulder blades down, head up.
2. Brick Tadasana (Brick between thighs)
a. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee, to make the back knee light. Don’t just throw the knees back. This prevents indentations at either the top or bottom knee.
b. Lift to straighten the knee, not straighten then lift. The latter locks the knee backwards and prevents lift of the leg.
c. Pin the hips.
3. Urdhva Hastasana
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Elbow behind the head. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Make a connection: Brick between thighs, lift the knees to lift the arms.
4. Tadasana (Urdhva Baddhanguliyasana)
a. Omitted. Do next week.
Tadasana (Namaskara and Urdhva Namaskara arms)
a. Omitted. Do next week.
5. Utthita Hasta Padasana
a. Left heel at the wall. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip.
6. Parsva Hasta Padasana
a. Left heel at the wall. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip.
7. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.
d. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip. This also prepares for Prasarita Padottanasana.
8. Utthita Trikonasana
a. Similar as above.
9. Parsvottanasana (hands on wall, concave back)
a. Right heel up on brick.
10. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted. Do next week.
b. Prasarita = spread. Spread the inner knees apart, away from each other.
11. Forward Extensions
a. Omitted. Do next week.
12. Viparita Karani (5 min)
a. Substituted for Sarvangasana Cycle
13. Savasana
Focus: Legs in standings.
Invocation in Swastikasana
1. Rope 1
a. Shoulder blades down, head up.
2. Brick Tadasana (Brick between thighs)
a. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee, to make the back knee light. Don’t just throw the knees back. This prevents indentations at either the top or bottom knee.
b. Lift to straighten the knee, not straighten then lift. The latter locks the knee backwards and prevents lift of the leg.
c. Pin the hips.
3. Urdhva Hastasana
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Elbow behind the head. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Make a connection: Brick between thighs, lift the knees to lift the arms.
4. Tadasana (Urdhva Baddhanguliyasana)
a. Omitted. Do next week.
Tadasana (Namaskara and Urdhva Namaskara arms)
a. Omitted. Do next week.
5. Utthita Hasta Padasana
a. Left heel at the wall. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip.
6. Parsva Hasta Padasana
a. Left heel at the wall. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip.
7. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.
d. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip. This also prepares for Prasarita Padottanasana.
8. Utthita Trikonasana
a. Similar as above.
9. Parsvottanasana (hands on wall, concave back)
a. Right heel up on brick.
10. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted. Do next week.
b. Prasarita = spread. Spread the inner knees apart, away from each other.
11. Forward Extensions
a. Omitted. Do next week.
12. Viparita Karani (5 min)
a. Substituted for Sarvangasana Cycle
13. Savasana
Thursday 9.30a Asana I — Week 27 (September 3, 2009)
Focus: Twists taught by Geetaji and Guruji in Pune July, 2009.
Discussion: Connecting mind to body.
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Baddha Konasana
4. Marichyasana III
5. Paschimottanasana
6. Ardha Matsyendrasana
7. Brick Setubandha
Discussion: Connecting mind to body.
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Baddha Konasana
4. Marichyasana III
5. Paschimottanasana
6. Ardha Matsyendrasana
7. Brick Setubandha
Tuesday 6.30p Intro — Week 27 (September 1, 2009)
Focus: Week 8 of syllabus. Because there are no new students, this offers a rare opportunity to begin work on Asana I poses. Arm actions in Adho Mukha Svanasana,
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Virabhadrasana II
4. Virabhadrasana I
5. Parivrtta Trikonasana
a. Pin the hips to prevent falling.
6. Ardha Chandrasana
a. Keep the inner edge of the right foot down.
7. Uttanasana (Baddha Hasta arms)
a. Omitted. Will work on in more depth next week.
8. Padangusthasana
a. Omitted. Will work on in more depth next week.
9. Virasana (Parvatasana arms)
a. Omitted. Will work on in more depth next week.
10. Adho Mukha Virasana
a. Sit on brick. Will work on in more depth next week.
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana
a. Omitted for time and difficulty. Will start work on it in two weeks.
13. Forward Extensions
a. Omitted for time. Will start work on them next week.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
14. Sirsasana Cycle
a. Salamba Sirsasana
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
Omitted for time. Will start work on it next week.
16. Paschimottanasana (forehead on chair seat)
17. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Virabhadrasana II
4. Virabhadrasana I
5. Parivrtta Trikonasana
a. Pin the hips to prevent falling.
6. Ardha Chandrasana
a. Keep the inner edge of the right foot down.
7. Uttanasana (Baddha Hasta arms)
a. Omitted. Will work on in more depth next week.
8. Padangusthasana
a. Omitted. Will work on in more depth next week.
9. Virasana (Parvatasana arms)
a. Omitted. Will work on in more depth next week.
10. Adho Mukha Virasana
a. Sit on brick. Will work on in more depth next week.
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana
a. Omitted for time and difficulty. Will start work on it in two weeks.
13. Forward Extensions
a. Omitted for time. Will start work on them next week.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
14. Sirsasana Cycle
a. Salamba Sirsasana
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
Omitted for time. Will start work on it next week.
16. Paschimottanasana (forehead on chair seat)
17. Savasana (5 min)
Tuesday 4.30p MS — Week 1 (September 1, 2009)
Invocation in Swastikasana
1. Supine Tadasana
2. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable.
3. Rope Malasana
a. Arms up to open armpit chest while squatting
4. Virabhadrasana II [Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings] 3X
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina.
b. Turn right foot out. Right shin vertical to make a square.
c. Shoulders down. Buttocks down.
d. Lift right side chest up off of right thigh.
5. 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
b. Omitted for time. Do next time.
6. 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
b. Shin vertical at chair seat, hand on chair seat.
c. Alternate for lack of leg strength: Sit on 2 bricks on chair seat, facing wall. First work on right leg alignment. Once that is learned, work on stretch of left leg.
7. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. JM: Stack folded blanket on bolster to free breath.
c. LS: Belt groins to prevent neck pressure.
d. Use as recovery pose in lieu of Chair Dandasana or Chair Urdhva Hasta Dandasana.
8. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Omitted for time. Do next time.
Prasarita Padottanasana (concave back)
a. Omitted for time. Do next time.
b. Buttocks at wall, hands on chair seat
10. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
11. Savasana
1. Supine Tadasana
2. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable.
3. Rope Malasana
a. Arms up to open armpit chest while squatting
4. Virabhadrasana II [Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings] 3X
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina.
b. Turn right foot out. Right shin vertical to make a square.
c. Shoulders down. Buttocks down.
d. Lift right side chest up off of right thigh.
5. 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
b. Omitted for time. Do next time.
6. 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
b. Shin vertical at chair seat, hand on chair seat.
c. Alternate for lack of leg strength: Sit on 2 bricks on chair seat, facing wall. First work on right leg alignment. Once that is learned, work on stretch of left leg.
7. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. JM: Stack folded blanket on bolster to free breath.
c. LS: Belt groins to prevent neck pressure.
d. Use as recovery pose in lieu of Chair Dandasana or Chair Urdhva Hasta Dandasana.
8. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Omitted for time. Do next time.
Prasarita Padottanasana (concave back)
a. Omitted for time. Do next time.
b. Buttocks at wall, hands on chair seat
10. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
11. Savasana
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