Evaluation of the Effectiveness and Efficacy of Iyengar Yoga Therapy on Chronic Low Back Pain: Williams, Kimberly PhD, et al. Spine. 34(19):2066-2076, September 1, 2009.
"http://journals.lww.com/spinejournal/Abstract/2009/09010/Evaluation_of_the_Effectiveness_and_Efficacy_of.18.aspx"
A landmark Iyengar Yoga therapy study to help relieve chronic lower back pain was published at the beginning of September. The twice-weekly yoga class significantly relieved pain and depression.
The study, published in last month's issue of the journal Spine, was a three-year, $400,000 research project funded by National Institutes of Health. Researchers assigned 90 people with chronic low back pain to a yoga group or a control group that received standard medical care, such as pain medication.
Those in the yoga group participated in 24 weeks of biweekly Iyengar yoga classes designed for people with chronic lower-back pain. Six months after the study ended, those in the Iyengar yoga group reported significantly more improvements in pain and functionality compared with subjects in the other group. In addition, depression was much lower in the yoga subjects. The use of pain medication was reduced, but that reduction was similar in both groups.
"The yoga group had less pain, less functional disability and less depression compared with the control group," Kimberly Williams, the lead investigator, and an Iyengar yoga teacher from West Virginia University, said in a news release. "Proponents of yoga have long described its benefits in reducing back pain. But not everyone was convinced. This is a much bigger, much more rigorous evaluation than had been done before."
Bruce’s comments:
Back pain is ubiquitous and may encompass an extremely wide range of conditions — from minor discomfort to serious pathologies. The study abstract states that there were specific “exclusions,” meaning that the study was limited in some way to control the variables. Although I have only seen the abstract and not the text of the study, I presume that serious disk herniations, complications due to lumbar spinal fusions, and serious spondylolystheses, etc. have been excluded.
As news of this study has begun to spread — an article about it was published in the national magazine Parade on October 11 — we have begun to get calls from those seeking relief from some of the more serious diseases that cause lower back pain. While we seldom turn anyone away, some callers seem to think there is a quick and easy solution to long-standing problems. They ask, albeit innocently, for a list of exercises that can be done at home, completely disregarding that the study spanned six months of intensive training. In my twenty-five years of teaching, I have found it takes at least that long to make a significant change, although short term relief can be achieved much more quickly.
I founded Yoga St. Louis with the intention of proving that anyone, if only willing to dedicate the time and energy necessary to develop skill, could learn the art of yoga. I took my cue from the Bhagavad Gita, which proclaims, “Yoga is skill in action.” [Bhagavad Gita II.50] At a simple level this means that through intelligent action, one may achieve the intended results.
Patanjali says something similar: “The pain which is yet to come can, and is to be, avoided [Patanjali Yoga Sutra II.16].” Sage Vyasa explains that present pain cannot be avoided because it already exists, even though it can be reduced to some extent through yogic practice and discriminative knowledge. But future pain can be avoided through current yogic discipline.
Friday, October 16, 2009
Thursday 6.30p Intro — Week 32 (October 15, 2009)
No new students in class.
Focus: New poses from Sequence #8 in the Preliminary Course — Surya Namaskar and Ustrasana.
Discussion: Surya Namaskar
[See See Tuesday 6.30p Intro — Week 33 (October 13, 2009)]
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Ardha Gomukhasana arms in Tadasana
a. To lengthen side chest in Adho Mukha Svanasana.
3. Adho Mukha Svanasana
4. Surya Namaskar: Urdhva Hastasana - Uttanasana (5X — fast)
5. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Take one step in, feet together, and then bend the knees towards the chest to jump to Uttanasana.
6. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Bottom tips of the shoulder blades protract away from each other and outer shoulder blades extend towards the hands in Adho Mukha Svanasana. To come forward into Plank, raise the head up to lift the shoulders up, take the shoulder blades towards the tail bone, and retract the bottom tips of the shoulder blades towards each other.
7. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Chaturanga Dandasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Wall Utthita Chaturanga Dandasana in Tadasana
Facing a wall with forearms at the waist, as in Chaturanga, use the resisting friction of palms on the wall to pull down the shoulder blades towards the tail bone and retract the bottom tips of the shoulder blades towards each other.
b. Belt upper arms and rest ribs on belt in Chaturanga. Come into Chaturanga with the same shoulder blades towards the tail bone, etc., as in Plank. Lift inner knees and thighs, buttocks, and frontal shoulders up. Pull back with the hands and push forward with the feet.
c. Chaturanga three times without the belt.
8. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Urdhva Mukha Svanasana- Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Leg work of Chaturanga, widen the sternum towards the frontal shoulders in Urdhva Mukha Svanasana.
9. Ustrasana
a. Pelvis at the Rope Wall, pull down the lower wall ropes to open armpit chest and lift the sternum. Shoulder blades into the back body to support and open the chest.
b. Inner knees lift up, shins down, outer shins in. Shoulder blades towards the tail bone. If the legs do not participate, it causes a heaviness in the lower back.
c. Head back, towards the vastness.
d. Head back, back chest lifting, hands on inner thighs.
e. Walk the palms back to the heels.
f. Alternate way of coming up into the pose: Sit in Virasana, palms on heels, and lift pelvis.
10. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
11 Savasana
Focus: New poses from Sequence #8 in the Preliminary Course — Surya Namaskar and Ustrasana.
Discussion: Surya Namaskar
[See See Tuesday 6.30p Intro — Week 33 (October 13, 2009)]
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Ardha Gomukhasana arms in Tadasana
a. To lengthen side chest in Adho Mukha Svanasana.
3. Adho Mukha Svanasana
4. Surya Namaskar: Urdhva Hastasana - Uttanasana (5X — fast)
5. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Take one step in, feet together, and then bend the knees towards the chest to jump to Uttanasana.
6. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Bottom tips of the shoulder blades protract away from each other and outer shoulder blades extend towards the hands in Adho Mukha Svanasana. To come forward into Plank, raise the head up to lift the shoulders up, take the shoulder blades towards the tail bone, and retract the bottom tips of the shoulder blades towards each other.
7. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Chaturanga Dandasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Wall Utthita Chaturanga Dandasana in Tadasana
Facing a wall with forearms at the waist, as in Chaturanga, use the resisting friction of palms on the wall to pull down the shoulder blades towards the tail bone and retract the bottom tips of the shoulder blades towards each other.
b. Belt upper arms and rest ribs on belt in Chaturanga. Come into Chaturanga with the same shoulder blades towards the tail bone, etc., as in Plank. Lift inner knees and thighs, buttocks, and frontal shoulders up. Pull back with the hands and push forward with the feet.
c. Chaturanga three times without the belt.
8. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Urdhva Mukha Svanasana- Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Leg work of Chaturanga, widen the sternum towards the frontal shoulders in Urdhva Mukha Svanasana.
9. Ustrasana
a. Pelvis at the Rope Wall, pull down the lower wall ropes to open armpit chest and lift the sternum. Shoulder blades into the back body to support and open the chest.
b. Inner knees lift up, shins down, outer shins in. Shoulder blades towards the tail bone. If the legs do not participate, it causes a heaviness in the lower back.
c. Head back, towards the vastness.
d. Head back, back chest lifting, hands on inner thighs.
e. Walk the palms back to the heels.
f. Alternate way of coming up into the pose: Sit in Virasana, palms on heels, and lift pelvis.
10. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
11 Savasana
Thursday 9.30a Asana I — Week 33 (October 15, 2009)
Focus: Refining Surya Namaskar and Ustrasana from Sequence #8 in the Preliminary Course in bold face.
Discussion: Surya Namaskar
[See See Tuesday 6.30p Intro — Week 33 (October 13, 2009)]
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Ardha Gomukhasana arms in Tadasana
a. To lengthen side chest in Adho Mukha Svanasana.
3. Adho Mukha Svanasana
4. Surya Namaskar: Urdhva Hastasana - Uttanasana (5X — fast)
5. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Take one step in, feet together, and then bend the knees towards the chest to jump to Uttanasana.
6. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Bottom tips of the shoulder blades protract away from each other and outer shoulder blades extend towards the hands in Adho Mukha Svanasana. To come forward into Plank, raise the head up to lift the shoulders up, take the shoulder blades towards the tail bone, and retract the bottom tips of the shoulder blades towards each other.
7. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Chaturanga Dandasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Wall Utthita Chaturanga Dandasana in Tadasana
Facing a wall with forearms at the waist, as in Chaturanga, use the resisting friction of palms on the wall to pull down the shoulder blades towards the tail bone and retract the bottom tips of the shoulder blades towards each other.
b. Belt upper arms and rest ribs on belt in Chaturanga. Come into Chaturanga with the same shoulder blades towards the tail bone, etc., as in Plank. Lift inner knees and thighs, buttocks, and frontal shoulders up. Pull back with the hands and push forward with the feet.
c. Chaturanga three times without the belt.
8. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Urdhva Mukha Svanasana- Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Leg work of Chaturanga, widen the sternum towards the frontal shoulders in Urdhva Mukha Svanasana.
9. Ustrasana
a. Pelvis at the Rope Wall, pull down the lower wall ropes to open armpit chest and lift the sternum. Shoulder blades into the back body to support and open the chest.
b. Inner knees lift up, shins down, outer shins in. Shoulder blades towards the tail bone. If the legs do not participate, it causes a heaviness in the lower back.
c. Head back, towards the vastness.
d. Head back, back chest lifting, hands on inner thighs.
e. Walk the palms back to the heels.
f. Alternate way of coming up into the pose: Sit in Virasana, palms on heels, and lift pelvis.
10. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
11 Savasana
Discussion: Surya Namaskar
[See See Tuesday 6.30p Intro — Week 33 (October 13, 2009)]
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Ardha Gomukhasana arms in Tadasana
a. To lengthen side chest in Adho Mukha Svanasana.
3. Adho Mukha Svanasana
4. Surya Namaskar: Urdhva Hastasana - Uttanasana (5X — fast)
5. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Take one step in, feet together, and then bend the knees towards the chest to jump to Uttanasana.
6. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Bottom tips of the shoulder blades protract away from each other and outer shoulder blades extend towards the hands in Adho Mukha Svanasana. To come forward into Plank, raise the head up to lift the shoulders up, take the shoulder blades towards the tail bone, and retract the bottom tips of the shoulder blades towards each other.
7. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Chaturanga Dandasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Wall Utthita Chaturanga Dandasana in Tadasana
Facing a wall with forearms at the waist, as in Chaturanga, use the resisting friction of palms on the wall to pull down the shoulder blades towards the tail bone and retract the bottom tips of the shoulder blades towards each other.
b. Belt upper arms and rest ribs on belt in Chaturanga. Come into Chaturanga with the same shoulder blades towards the tail bone, etc., as in Plank. Lift inner knees and thighs, buttocks, and frontal shoulders up. Pull back with the hands and push forward with the feet.
c. Chaturanga three times without the belt.
8. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Urdhva Mukha Svanasana- Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Leg work of Chaturanga, widen the sternum towards the frontal shoulders in Urdhva Mukha Svanasana.
9. Ustrasana
a. Pelvis at the Rope Wall, pull down the lower wall ropes to open armpit chest and lift the sternum. Shoulder blades into the back body to support and open the chest.
b. Inner knees lift up, shins down, outer shins in. Shoulder blades towards the tail bone. If the legs do not participate, it causes a heaviness in the lower back.
c. Head back, towards the vastness.
d. Head back, back chest lifting, hands on inner thighs.
e. Walk the palms back to the heels.
f. Alternate way of coming up into the pose: Sit in Virasana, palms on heels, and lift pelvis.
10. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
11 Savasana
Tuesday 6.30p Intro — Week 33 (October 13, 2009)
Focus: New poses from Sequence #8 in the Preliminary Course — Surya Namaskar and Ustrasana.
Discussion: Surya Namaskar
As yoga has become more popular in the last decade, there are many American classes that base practice on Surya Namaskar. In the Iyengar method we have many ways of incorporating poses into Surya Namaskar and they are generally referred to as “jumpings.” (The term Surya Namaskar itself is generally held sacred and only refers to specific rites.) BKS Iyengar learned the jumpings from his guru, T. Krishnamacharya, and taught that way for his first 30 years. As his guru changed his method when he started teaching older students in the 1950’s, so did Iyengar change because the method did not work well for his pupils either. However, to this day, children and teens are still taught fast-moving jumpings as an introduction to yoga at the Iyengar Institute in Pune.
Jumpings are so fast that they tend to focus on motion. Motion is helpful when stiff, say in cold weather, or when joints need movement to “warm up.” Fast movements also help children focus on the task at hand. However movement alone is insufficient when it comes to learning yoga. The Bhagavad Gita discusses “action,” which BKS Iyengar defines as “movement plus intelligence.” To perform asana, the intelligence must penetrate to cultivate “the Self in every cell.” When this intelligence is lacking, there may be movement, but one lacks stability. If nothing else, yoga is the art of cultivating insight to still and stabilize the mind, else practice is dualistic.
Therefore, jumpings are not taught first to adults in the Iyengar method. Additionally, the component poses of Surya Namaskar are not easy for novices to master. The standings, forward extensions, and inversions teach the actions necessary in Surya Namaskar.
On a personal note, I have seen many students who come to my classes having practiced Surya Namaskar with the belief that any mechanical practice, or sacrificial tapas, will bring enlightenment. Experience teaches that without cultivation of intelligence and insight in yoga practice, suffering results.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Ardha Gomukhasana arms in Tadasana
a. To lengthen side chest in Adho Mukha Svanasana.
3. Adho Mukha Svanasana
4. Surya Namaskar: Urdhva Hastasana - Uttanasana (5X — fast)
5. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Take one step in, feet together, and then bend the knees towards the chest to jump to Uttanasana.
6. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Bottom tips of the shoulder blades protract away from each other and outer shoulder blades extend towards the hands in Adho Mukha Svanasana. To come forward into Plank, raise the head up to lift the shoulders up, take the shoulder blades towards the tail bone, and retract the bottom tips of the shoulder blades towards each other.
7. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Chaturanga Dandasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Wall Utthita Chaturanga Dandasana in Tadasana
Facing a wall with forearms at the waist, as in Chaturanga, use the resisting friction of palms on the wall to pull down the shoulder blades towards the tail bone and retract the bottom tips of the shoulder blades towards each other.
b. Belt upper arms and rest ribs on belt in Chaturanga. Come into Chaturanga with the same shoulder blades towards the tail bone, etc., as in Plank. Lift inner knees and thighs, buttocks, and frontal shoulders up. Pull back with the hands and push forward with the feet.
c. Chaturanga three times without the belt.
8. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Urdhva Mukha Svanasana- Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Leg work of Chaturanga, widen the sternum towards the frontal shoulders in Urdhva Mukha Svanasana.
9. Ustrasana
a. Pelvis at the Rope Wall, pull down the lower wall ropes to open armpit chest and lift the sternum. Shoulder blades into the back body to support and open the chest.
b. Inner knees lift up, shins down, outer shins in. Shoulder blades towards the tail bone. If the legs do not participate, it causes a heaviness in the lower back.
c. Head back, towards the vastness.
d. Head back, back chest lifting, hands on inner thighs.
e. Walk the palms back to the heels.
f. Alternate way of coming up into the pose: Sit in Virasana, palms on heels, and lift pelvis.
10. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
When rolling out, bend the knees and extend the arms in Urdhva Hastasana. Round the back to prevent the back “seizing up” afterwards.
11 Savasana
Discussion: Surya Namaskar
As yoga has become more popular in the last decade, there are many American classes that base practice on Surya Namaskar. In the Iyengar method we have many ways of incorporating poses into Surya Namaskar and they are generally referred to as “jumpings.” (The term Surya Namaskar itself is generally held sacred and only refers to specific rites.) BKS Iyengar learned the jumpings from his guru, T. Krishnamacharya, and taught that way for his first 30 years. As his guru changed his method when he started teaching older students in the 1950’s, so did Iyengar change because the method did not work well for his pupils either. However, to this day, children and teens are still taught fast-moving jumpings as an introduction to yoga at the Iyengar Institute in Pune.
Jumpings are so fast that they tend to focus on motion. Motion is helpful when stiff, say in cold weather, or when joints need movement to “warm up.” Fast movements also help children focus on the task at hand. However movement alone is insufficient when it comes to learning yoga. The Bhagavad Gita discusses “action,” which BKS Iyengar defines as “movement plus intelligence.” To perform asana, the intelligence must penetrate to cultivate “the Self in every cell.” When this intelligence is lacking, there may be movement, but one lacks stability. If nothing else, yoga is the art of cultivating insight to still and stabilize the mind, else practice is dualistic.
Therefore, jumpings are not taught first to adults in the Iyengar method. Additionally, the component poses of Surya Namaskar are not easy for novices to master. The standings, forward extensions, and inversions teach the actions necessary in Surya Namaskar.
On a personal note, I have seen many students who come to my classes having practiced Surya Namaskar with the belief that any mechanical practice, or sacrificial tapas, will bring enlightenment. Experience teaches that without cultivation of intelligence and insight in yoga practice, suffering results.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Ardha Gomukhasana arms in Tadasana
a. To lengthen side chest in Adho Mukha Svanasana.
3. Adho Mukha Svanasana
4. Surya Namaskar: Urdhva Hastasana - Uttanasana (5X — fast)
5. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Take one step in, feet together, and then bend the knees towards the chest to jump to Uttanasana.
6. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Bottom tips of the shoulder blades protract away from each other and outer shoulder blades extend towards the hands in Adho Mukha Svanasana. To come forward into Plank, raise the head up to lift the shoulders up, take the shoulder blades towards the tail bone, and retract the bottom tips of the shoulder blades towards each other.
7. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Chaturanga Dandasana - Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Wall Utthita Chaturanga Dandasana in Tadasana
Facing a wall with forearms at the waist, as in Chaturanga, use the resisting friction of palms on the wall to pull down the shoulder blades towards the tail bone and retract the bottom tips of the shoulder blades towards each other.
b. Belt upper arms and rest ribs on belt in Chaturanga. Come into Chaturanga with the same shoulder blades towards the tail bone, etc., as in Plank. Lift inner knees and thighs, buttocks, and frontal shoulders up. Pull back with the hands and push forward with the feet.
c. Chaturanga three times without the belt.
8. Surya Namaskar: Urdhva Hastasana - Uttanasana - Adho Mukha Svanasana - Plank - Urdhva Mukha Svanasana- Adho Mukha Svanasana - Uttanasana - Tadasana (5X)
a. Leg work of Chaturanga, widen the sternum towards the frontal shoulders in Urdhva Mukha Svanasana.
9. Ustrasana
a. Pelvis at the Rope Wall, pull down the lower wall ropes to open armpit chest and lift the sternum. Shoulder blades into the back body to support and open the chest.
b. Inner knees lift up, shins down, outer shins in. Shoulder blades towards the tail bone. If the legs do not participate, it causes a heaviness in the lower back.
c. Head back, towards the vastness.
d. Head back, back chest lifting, hands on inner thighs.
e. Walk the palms back to the heels.
f. Alternate way of coming up into the pose: Sit in Virasana, palms on heels, and lift pelvis.
10. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
When rolling out, bend the knees and extend the arms in Urdhva Hastasana. Round the back to prevent the back “seizing up” afterwards.
11 Savasana
Tuesday 4.30p MS — Week 7 (October 13, 2009)
Focus: Shoulder poses, keeping the spine erect, leading up to Chair Sarvangasana.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Sitting in a chair facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Externally rotate upper arms to relieve shoulder pain (JM).
2. Traction Supta Urdhva Hastasana
a. Assistant pulls arms into traction.
3. Wall Ardha Uttanasana
a. Keep the arms fully elevated, as in Urdhva Hastasana. Hands high enough on wall to open the shoulders and elongate the spine in line with the arms. Don’t drop the head — keep the ears in line with the arms. Don’t hunch the back — extend the paraspinals, along with the spine, towards the buttocks. Externally rotate upper arms to relieve shoulder pain (JM).
b. Corridor Ardha Uttanasana (variation)
Standing in a three foot wide corridor, press the hands into the wall to stretch the spine and push the buttock bones into the opposite wall. This variation is easier when the legs are unstable.
c. Rope Wall Ardha Uttanasana (variation)
Press ulnar wrists down into rope hook pockets to open chest.
4. Door Frame Rope 1
a. Standing in the middle of a door frame, with the hands at shoulder height on the jambs, lean the sternum forward to open the chest. Elbows forward to externally rotate the arms. For stability, you can take one foot forward as in Virabhadrasana I, but do not throw the pelvis or lower back forward to compensate for not opening the chest.
5. 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 and stretch the side chest.
6. Paschima Baddhanguliyasana in Chair Tadasana
a. Trapezius down, shoulder blades down, lift the chest, and free the neck.
7. Urdhva Hastasana in Chair Tadasana
a. Lift the outer shoulder blades, inner shoulder blades down.
8. Chair Sarvangasana
a. On three blankets folded in half to prevent over-flexing the neck or experiencing a choking sensation. Rolled hand towels under trapezius on both sides of the neck to lift C7 and to take the outer deltoids down. (JC, LS, BR)
b. Caution: When there are pre-existing neck and shoulder problems, perform only under direct supervision of an experienced teacher. The appropriate method of set up and individual adjustment are the keys to doing the pose effectively and safely. If there is any sharp pain or choking sensation that cannot be resolved by adjustment, come down immediately.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Sitting in a chair facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Externally rotate upper arms to relieve shoulder pain (JM).
2. Traction Supta Urdhva Hastasana
a. Assistant pulls arms into traction.
3. Wall Ardha Uttanasana
a. Keep the arms fully elevated, as in Urdhva Hastasana. Hands high enough on wall to open the shoulders and elongate the spine in line with the arms. Don’t drop the head — keep the ears in line with the arms. Don’t hunch the back — extend the paraspinals, along with the spine, towards the buttocks. Externally rotate upper arms to relieve shoulder pain (JM).
b. Corridor Ardha Uttanasana (variation)
Standing in a three foot wide corridor, press the hands into the wall to stretch the spine and push the buttock bones into the opposite wall. This variation is easier when the legs are unstable.
c. Rope Wall Ardha Uttanasana (variation)
Press ulnar wrists down into rope hook pockets to open chest.
4. Door Frame Rope 1
a. Standing in the middle of a door frame, with the hands at shoulder height on the jambs, lean the sternum forward to open the chest. Elbows forward to externally rotate the arms. For stability, you can take one foot forward as in Virabhadrasana I, but do not throw the pelvis or lower back forward to compensate for not opening the chest.
5. 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 and stretch the side chest.
6. Paschima Baddhanguliyasana in Chair Tadasana
a. Trapezius down, shoulder blades down, lift the chest, and free the neck.
7. Urdhva Hastasana in Chair Tadasana
a. Lift the outer shoulder blades, inner shoulder blades down.
8. Chair Sarvangasana
a. On three blankets folded in half to prevent over-flexing the neck or experiencing a choking sensation. Rolled hand towels under trapezius on both sides of the neck to lift C7 and to take the outer deltoids down. (JC, LS, BR)
b. Caution: When there are pre-existing neck and shoulder problems, perform only under direct supervision of an experienced teacher. The appropriate method of set up and individual adjustment are the keys to doing the pose effectively and safely. If there is any sharp pain or choking sensation that cannot be resolved by adjustment, come down immediately.
Thursday 6.30p Intro — Week 31 (October 8, 2009)
No new students in class
Focus: Pinning the hips in more difficult standings, as taught by Geeta Iyengar in 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. Lift the spine. Shoulder blades down the back body.
2. Rope 1— Adho Mukha Svanasana to Urdhva Mukha Svanasana
3. Tadasana/Samasthiti
4. Urdhva Hastasana
5. Tadasana (Gomukhasana arms)
6. Tadasana (Paschima Namaskarasana)
7. Utthita Trikonasana
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. Pressing down the ball of the big toe, lift the toes to lift the inner ankle bone and inner knee prevents the knee from turning in. Reverse the mistaken tendency to allow the right hip to fall towards the right knee. This is preparation for Ardha Chandrasana.
8. Utthita Parsvakonasana
a. Same action as in Trikonasana.
9. Ardha Chandrasana
a. Same action as in Trikonasana.
10. Virabhadrasana I
11. Virabhadrasana III
a. Belt greater trochanters in to facilitate balance.
12. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Belt greater trochanters in to facilitate greater range of motion.
13. Adho Mukha Svanasana
a. Belt greater trochanters in to soften the abdomen and take the navel back.
15. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
Focus: Pinning the hips in more difficult standings, as taught by Geeta Iyengar in 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. Lift the spine. Shoulder blades down the back body.
2. Rope 1— Adho Mukha Svanasana to Urdhva Mukha Svanasana
3. Tadasana/Samasthiti
4. Urdhva Hastasana
5. Tadasana (Gomukhasana arms)
6. Tadasana (Paschima Namaskarasana)
7. Utthita Trikonasana
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. Pressing down the ball of the big toe, lift the toes to lift the inner ankle bone and inner knee prevents the knee from turning in. Reverse the mistaken tendency to allow the right hip to fall towards the right knee. This is preparation for Ardha Chandrasana.
8. Utthita Parsvakonasana
a. Same action as in Trikonasana.
9. Ardha Chandrasana
a. Same action as in Trikonasana.
10. Virabhadrasana I
11. Virabhadrasana III
a. Belt greater trochanters in to facilitate balance.
12. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Belt greater trochanters in to facilitate greater range of motion.
13. Adho Mukha Svanasana
a. Belt greater trochanters in to soften the abdomen and take the navel back.
15. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
Tuesday 6.30p Intro — Week 32 (October 6, 2009)
Focus: Week 22 of syllabus. Shoulders and hips in standings, seated forward extensions, and inversions. Outer thighs in as taught by Geeta Iyengar in 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. Lift the spine. Shoulder blades down the back body.
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. Tadasana/Samasthiti
4. Urdhva Hastasana
5. Tadasana (Gomukhasana arms)
6. Tadasana (Paschima Namaskarasana)
7. Utthita Trikonasana
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. Pressing down the ball of the big toe, lift the toes to lift the inner ankle bone and inner knee prevents the knee from turning in. Reverse the mistaken tendency to allow the right hip to fall towards the right knee. This is preparation for Ardha Chandrasana.
8. Utthita Parsvakonasana
a. Same action as in Trikonasana.
9. Ardha Chandrasana
a. Same action as in Trikonasana.
10. Virabhadrasana I
11. Virabhadrasana III
a. Belt greater trochanters in to facilitate balance.
12. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Belt greater trochanters in to facilitate greater range of motion.
13. Adho Mukha Svanasana
a. Belt greater trochanters in to soften the abdomen and take the navel back.
14. Forward Extensions
a. Dandasana
b. Urdhva Hasta Dandasana
c. Padangusthasana Dandasana
d. Paschimottanasana
Belt greater trochanters in to facilitate greater range of motion. Extend the back body forward.
15. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. Soft, slow, smooth inhalation. Soft, slow, smooth exhalation. Lift the spine. Shoulder blades down the back body.
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. Tadasana/Samasthiti
4. Urdhva Hastasana
5. Tadasana (Gomukhasana arms)
6. Tadasana (Paschima Namaskarasana)
7. Utthita Trikonasana
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. Pressing down the ball of the big toe, lift the toes to lift the inner ankle bone and inner knee prevents the knee from turning in. Reverse the mistaken tendency to allow the right hip to fall towards the right knee. This is preparation for Ardha Chandrasana.
8. Utthita Parsvakonasana
a. Same action as in Trikonasana.
9. Ardha Chandrasana
a. Same action as in Trikonasana.
10. Virabhadrasana I
11. Virabhadrasana III
a. Belt greater trochanters in to facilitate balance.
12. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Belt greater trochanters in to facilitate greater range of motion.
13. Adho Mukha Svanasana
a. Belt greater trochanters in to soften the abdomen and take the navel back.
14. Forward Extensions
a. Dandasana
b. Urdhva Hasta Dandasana
c. Padangusthasana Dandasana
d. Paschimottanasana
Belt greater trochanters in to facilitate greater range of motion. Extend the back body forward.
15. Sarvangasana Cycle
a. Salamba Sarvangasana I
b. Ekapada Sarvangasana
c. Halasana
Tuesday 4.30p MS — Week 6 (October 6, 2009)
Focus: Leg actions in standing poses against the wall.
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. Soft, slow, smooth inhalation. Soft, slow, smooth exhalation. Lift the spine. Shoulder blades down the back body.
2. Tadasana/Samasthiti
a. Backs of the thighs away from each other. Lift inner knees with brick between inner thighs.
b. Lift the kneecap and back knee towards the buttock bone to prevent collapsing into the back of the knee, especially in Trikonasana.
c. Shoulder blades down the back body. Paschima Baddhanguliyasana arms to roll open shoulders.
3. 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. Lift the kneecap and back knee towards the buttock bone to prevent knee or right posterior ankle pain.
c. Keep the femur in the socket, lifting from outer knee towards outer hip, when coming into the pose.
4. 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. 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. Pressing down the ball of the big toe, lift the toes to lift the inner ankle bone and inner knee prevents the knee from turning in.
5. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
Note new poses for this week are in bold face.
1. Invocation in Swastikasana
a. Soft, slow, smooth inhalation. Soft, slow, smooth exhalation. Lift the spine. Shoulder blades down the back body.
2. Tadasana/Samasthiti
a. Backs of the thighs away from each other. Lift inner knees with brick between inner thighs.
b. Lift the kneecap and back knee towards the buttock bone to prevent collapsing into the back of the knee, especially in Trikonasana.
c. Shoulder blades down the back body. Paschima Baddhanguliyasana arms to roll open shoulders.
3. 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. Lift the kneecap and back knee towards the buttock bone to prevent knee or right posterior ankle pain.
c. Keep the femur in the socket, lifting from outer knee towards outer hip, when coming into the pose.
4. 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. 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. Pressing down the ball of the big toe, lift the toes to lift the inner ankle bone and inner knee prevents the knee from turning in.
5. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
Saturday 8.30a Asana 1 — Week 40 (October 3, 2009)
Focus: Chakras, koshas and cells taught by Geeta Iyengar in Pune July, 2009.
Discussion: annamaya kosha becomes pranamaya kosha
(See below.)
The fear complex
Geeta Iyengar has often scolded us in class for giving less than our maximum, in effect “protecting” ourselves by reducing our participation during class out of the fear that we may not have sufficient endurance to finish class. This tamasic behavior also crops up during the semi-annual Yoga St. Louis Intensive. The fear often peaks on the third day, when students realize that, although they have already practiced for five hours that week, the intensive “is not over yet.” Upon acceptance of a longer daily practice, their available energy is increased.
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.
b. From the inner cellular body, you have to keep yourself open because the cells are receptacles that receive that energy.
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.
If the nerve fibers fluctuate anywhere, or get inflated, the energy will get sucked up by those nerve cells. Don’t deflate them, as though the air is taken out from those areas, [else the prana will leak from them].
c. Quietly and silently, lift from the outer body, as the subtle body settles deeper into the core, the inner sheath, where it can remain restful.
[Geeta Iyengar — Pune July, 2009]
2. Upavistha Konasana
3. Parsva Upavistha Konasana
4. Baddha Konasana
5. Utthita Trikonasana
a. “Outer hip, deeper inside. Skin to muscle, and muscle to bone, so that it feels and nourishes that area. Bring it inside.” Outer hips in to stabilize pelvis and lengthen spine, else the pose becomes tamasic.
b. “This muladhara chakra is the base. If the base works, the other things begin to work. You can’t catch the chakras somewhere midway.... You have to know the base of the action. Using the name of a chakra [merely] explains its involvement. We may not use the name of the chakras, “That is muladhara, that is svadhistana, etc.” But I may say, “Move the buttock inside — muladhara. Or say, “Open the pubic bone to the navel — svadisthana. Open the sternum, navel band completely to the sides — manipuraka.”
[Geeta Iyengar — Pune July, 2009]
6. Utthita Parsvakonasana
a. Same actions as above. If breathing is restricted, the right femur has not been brought into the socket enough.
7. Parsvottanasana
a. Head on chair seat.
a. Same actions as Trikonasana
8. Uttanasana
a. Shoulders on blanket on a chair.
b. “Back thighs well open. Make space. You can’t push all the weight onto the hamstrings... Extreme top end of the outer thigh, bring it closer, towards the center... in a pincer action — as if the outer thighs are jamming into the inner edges of the body. And then exhale and take the head down. Don’t allow the muscles to spin out from that region, because it breaks the skin fiber to come out. That’s why it rests on the inner walls of the skin.”
[Geeta Iyengar — Pune July, 2009]
“Stretching” the back thighs connotes an aggressive mechanical action whereas “opening” has a less forceful feel. We hold the breath when “stretching” but tend to breathe normally when “opening.”
9. Savasana
Discussion: annamaya kosha becomes pranamaya kosha
(See below.)
The fear complex
Geeta Iyengar has often scolded us in class for giving less than our maximum, in effect “protecting” ourselves by reducing our participation during class out of the fear that we may not have sufficient endurance to finish class. This tamasic behavior also crops up during the semi-annual Yoga St. Louis Intensive. The fear often peaks on the third day, when students realize that, although they have already practiced for five hours that week, the intensive “is not over yet.” Upon acceptance of a longer daily practice, their available energy is increased.
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.
b. From the inner cellular body, you have to keep yourself open because the cells are receptacles that receive that energy.
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.
If the nerve fibers fluctuate anywhere, or get inflated, the energy will get sucked up by those nerve cells. Don’t deflate them, as though the air is taken out from those areas, [else the prana will leak from them].
c. Quietly and silently, lift from the outer body, as the subtle body settles deeper into the core, the inner sheath, where it can remain restful.
[Geeta Iyengar — Pune July, 2009]
2. Upavistha Konasana
3. Parsva Upavistha Konasana
4. Baddha Konasana
5. Utthita Trikonasana
a. “Outer hip, deeper inside. Skin to muscle, and muscle to bone, so that it feels and nourishes that area. Bring it inside.” Outer hips in to stabilize pelvis and lengthen spine, else the pose becomes tamasic.
b. “This muladhara chakra is the base. If the base works, the other things begin to work. You can’t catch the chakras somewhere midway.... You have to know the base of the action. Using the name of a chakra [merely] explains its involvement. We may not use the name of the chakras, “That is muladhara, that is svadhistana, etc.” But I may say, “Move the buttock inside — muladhara. Or say, “Open the pubic bone to the navel — svadisthana. Open the sternum, navel band completely to the sides — manipuraka.”
[Geeta Iyengar — Pune July, 2009]
6. Utthita Parsvakonasana
a. Same actions as above. If breathing is restricted, the right femur has not been brought into the socket enough.
7. Parsvottanasana
a. Head on chair seat.
a. Same actions as Trikonasana
8. Uttanasana
a. Shoulders on blanket on a chair.
b. “Back thighs well open. Make space. You can’t push all the weight onto the hamstrings... Extreme top end of the outer thigh, bring it closer, towards the center... in a pincer action — as if the outer thighs are jamming into the inner edges of the body. And then exhale and take the head down. Don’t allow the muscles to spin out from that region, because it breaks the skin fiber to come out. That’s why it rests on the inner walls of the skin.”
[Geeta Iyengar — Pune July, 2009]
“Stretching” the back thighs connotes an aggressive mechanical action whereas “opening” has a less forceful feel. We hold the breath when “stretching” but tend to breathe normally when “opening.”
9. Savasana
Thursday 6.30p Intro — Week 3 (October 1, 2009)
New student in class
Focus: “Bodification” of the breath” taught by Geeta and Prashant Iyengar in Pune July, 2009.
Discussion: annamaya kosha becomes pranamaya kosha
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.
b. From the inner cellular body, you have to keep yourself open because the cells are receptacles that receive that energy.
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.
If the nerve fibers fluctuate anywhere, or get inflated, the energy will get sucked up by those nerve cells. Don’t deflate them, as though the air is taken out from those areas, [else the prana will leak from them].
c. Quietly and silently, lift from the outer body, as the subtle body settles deeper into the core, the inner sheath, where it can remain restful.
[Geeta Iyengar — Pune July, 2009]
d. For sciatica and mid-back pain during pregnancy, sit on four evenly-stacked blankets, with part of the thigh on the blanket. Don’t let the baby sink into the right side of the pelvis.(NB)
2. a. “Stretching” the back thighs connotes an aggressive mechanical action whereas “opening” has a less forceful feel. We hold the breath when “stretching” but tend to breathe normally when “opening.”
3. Upavistha Konasana
4. Parsva Upavistha Konasana
5. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
b. On stacked blankets, substitute for Upavistha Konasana, for sciatica and mid-back pain during pregnancy. (NB)
6. Ujjayi I in Supported Supta Baddha Konasana
a. Breath awareness
b. Belt each leg independently to make space in the groins and abdomen. (NB)
7. Ujjayi III in Supported Supta Baddha Konasana
a. Slightly longer exhalation towards the infinite vastness within.
b. “If you only labor with your body, you will be weaned away from the culture of yoga. So become breath aware.”
c. “The breath should become muscle, skin, bones, tissue, cells, fibers through the “bodification” of the breath.”
[Prashant Iyengar: Pune July, 2009]
8. Viparita Karani
9. Ardha Parsvottanasana (hands on wall, upright)
a. Prior to class, left heel up on brick for sciatica during pregnancy, especially after driving. (NB).
Focus: “Bodification” of the breath” taught by Geeta and Prashant Iyengar in Pune July, 2009.
Discussion: annamaya kosha becomes pranamaya kosha
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.
b. From the inner cellular body, you have to keep yourself open because the cells are receptacles that receive that energy.
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.
If the nerve fibers fluctuate anywhere, or get inflated, the energy will get sucked up by those nerve cells. Don’t deflate them, as though the air is taken out from those areas, [else the prana will leak from them].
c. Quietly and silently, lift from the outer body, as the subtle body settles deeper into the core, the inner sheath, where it can remain restful.
[Geeta Iyengar — Pune July, 2009]
d. For sciatica and mid-back pain during pregnancy, sit on four evenly-stacked blankets, with part of the thigh on the blanket. Don’t let the baby sink into the right side of the pelvis.(NB)
2. a. “Stretching” the back thighs connotes an aggressive mechanical action whereas “opening” has a less forceful feel. We hold the breath when “stretching” but tend to breathe normally when “opening.”
3. Upavistha Konasana
4. Parsva Upavistha Konasana
5. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
b. On stacked blankets, substitute for Upavistha Konasana, for sciatica and mid-back pain during pregnancy. (NB)
6. Ujjayi I in Supported Supta Baddha Konasana
a. Breath awareness
b. Belt each leg independently to make space in the groins and abdomen. (NB)
7. Ujjayi III in Supported Supta Baddha Konasana
a. Slightly longer exhalation towards the infinite vastness within.
b. “If you only labor with your body, you will be weaned away from the culture of yoga. So become breath aware.”
c. “The breath should become muscle, skin, bones, tissue, cells, fibers through the “bodification” of the breath.”
[Prashant Iyengar: Pune July, 2009]
8. Viparita Karani
9. Ardha Parsvottanasana (hands on wall, upright)
a. Prior to class, left heel up on brick for sciatica during pregnancy, especially after driving. (NB).
Thursday 9.30a Asana I — Week 31 (October 1, 2009)
Focus: “Bodification” of the breath” taught by Geeta and Prashant Iyengar in Pune July, 2009.
Discussion: By the body - working from the root
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.
b. From the inner cellular body, you have to keep yourself open because the cells are receptacles that receive that energy.
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.
If the nerve fibers fluctuate anywhere, or get inflated, the energy will get sucked up by those nerve cells. Don’t deflate them, as though the air is taken out from those areas, [else the prana will leak from them].
c. Quietly and silently, lift from the outer body, as the subtle body settles deeper into the core, the inner sheath, where it can remain restful.
[Geeta Iyengar — Pune July, 2009]
2. a. “This muladhara chakra is the base. If the base works, the other things begin to work. You can’t catch the chakras somewhere midway.... You have to know the base of the action. Using the name of a chakra [merely] explains its involvement. We may not use the name of the chakras, “That is muladhara, that is svadhistana, etc.” But I may say, “Move the buttock inside — muladhara. Or say, “Open the pubic bone to the navel — svadisthana. Open the sternum, navel band completely to the sides — manipuraka.”
[Geeta Iyengar — Pune July, 2009]
b. Utthita Trikonasana
“Outer hip, deeper inside. Skin to muscle, and muscle to bone, so that it feels and nourishes that area. Bring it inside.” Outer hips in to stabilize pelvis and lengthen spine, else the pose becomes tamasic.
c. Uttanasana
“Back thighs well open. Make space. You can’t push all the weight onto the hamstrings... Extreme top end of the outer thigh, bring it closer, towards the center... in a pincer action — as if the outer thighs are jamming into the inner edges of the body. And then exhale and take the head down. Don’t allow the muscles to spin out from that region, because it breaks the skin fiber to come out. That’s why it rests on the inner walls of the skin.”
“Stretching” the back thighs connotes an aggressive mechanical action whereas “opening” has a less forceful feel. We hold the breath when “stretching” but tend to breathe normally when “opening.”
3. Upavistha Konasana
4. Parsva Upavistha Konasana
a. 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.
b. By the breath for the body: At the termination of exhalation, there is a slight bahya, pause. Extend into that vastness, ananta. It brings space in the body as well as the mind.
5. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
6. Ujjayi I in Supported Savasana
a. Breath awareness
7. Ujjayi III
a. Slightly longer exhalation towards the infinite vastness within.
b. If you only labor with your body, you will be weaned away from the culture of yoga. So become breath aware. Settle down to orbital breathing between the anterior and posterior body. A few clockwise cycles then counterclockwise cycles in an oval shape without any dents. Don’t jerk the body. Orbits have to have an artistic beauty.
c. Make the orbit of the breath larger and larger, like S-M-L-XL. Then reverse the orbit, making it smaller and smaller. Sustained progression.
d. “The breath should become muscle, skin, bones, tissue, cells, fibers through the “bodification” of the breath.”
[Prashant Iyengar — Pune July, 2009]
8. Anuloma Ia
a. Exhale with both nostrils partially closed. Feel the vibration of the breath on the finger tips.
Discussion: By the body - working from the root
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.
b. From the inner cellular body, you have to keep yourself open because the cells are receptacles that receive that energy.
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.
If the nerve fibers fluctuate anywhere, or get inflated, the energy will get sucked up by those nerve cells. Don’t deflate them, as though the air is taken out from those areas, [else the prana will leak from them].
c. Quietly and silently, lift from the outer body, as the subtle body settles deeper into the core, the inner sheath, where it can remain restful.
[Geeta Iyengar — Pune July, 2009]
2. a. “This muladhara chakra is the base. If the base works, the other things begin to work. You can’t catch the chakras somewhere midway.... You have to know the base of the action. Using the name of a chakra [merely] explains its involvement. We may not use the name of the chakras, “That is muladhara, that is svadhistana, etc.” But I may say, “Move the buttock inside — muladhara. Or say, “Open the pubic bone to the navel — svadisthana. Open the sternum, navel band completely to the sides — manipuraka.”
[Geeta Iyengar — Pune July, 2009]
b. Utthita Trikonasana
“Outer hip, deeper inside. Skin to muscle, and muscle to bone, so that it feels and nourishes that area. Bring it inside.” Outer hips in to stabilize pelvis and lengthen spine, else the pose becomes tamasic.
c. Uttanasana
“Back thighs well open. Make space. You can’t push all the weight onto the hamstrings... Extreme top end of the outer thigh, bring it closer, towards the center... in a pincer action — as if the outer thighs are jamming into the inner edges of the body. And then exhale and take the head down. Don’t allow the muscles to spin out from that region, because it breaks the skin fiber to come out. That’s why it rests on the inner walls of the skin.”
“Stretching” the back thighs connotes an aggressive mechanical action whereas “opening” has a less forceful feel. We hold the breath when “stretching” but tend to breathe normally when “opening.”
3. Upavistha Konasana
4. Parsva Upavistha Konasana
a. 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.
b. By the breath for the body: At the termination of exhalation, there is a slight bahya, pause. Extend into that vastness, ananta. It brings space in the body as well as the mind.
5. Baddha Konasana
a. Reinforce the spine by lifting the inner buttock bones and pelvic floor.
6. Ujjayi I in Supported Savasana
a. Breath awareness
7. Ujjayi III
a. Slightly longer exhalation towards the infinite vastness within.
b. If you only labor with your body, you will be weaned away from the culture of yoga. So become breath aware. Settle down to orbital breathing between the anterior and posterior body. A few clockwise cycles then counterclockwise cycles in an oval shape without any dents. Don’t jerk the body. Orbits have to have an artistic beauty.
c. Make the orbit of the breath larger and larger, like S-M-L-XL. Then reverse the orbit, making it smaller and smaller. Sustained progression.
d. “The breath should become muscle, skin, bones, tissue, cells, fibers through the “bodification” of the breath.”
[Prashant Iyengar — Pune July, 2009]
8. Anuloma Ia
a. Exhale with both nostrils partially closed. Feel the vibration of the breath on the finger tips.
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