Monday 6.30p Asana 1 — Week 44 (November 23, 2009)

Focus: Backbends

Discussion: Patanjali Yoga Sutra II.30-39 — The Yamas
[See Tuesday 6.30p Intro — Week 3 (November 17, 2009)]

Invocation in Swastikasana

1. Adho Mukha Svanasana
a. Vitarka - badhane — Counteract over-aggressiveness in the elbows by belting the upper arms and then trying to “break the belt” to prevent elbows collapse.

2. Chair Viparita Dandasana
a. Vitarka - badhane — Lying on the Viparita Dandasana bench, counteract over-aggressiveness in the lumbar by pushing the feet into a belt that encircles the bottom sacrum to lengthen the lumbar. Pratipaksha - bhavanam — Break the cycle of pain and ignorance by using the belt and backbender to learn to balance violence and non-violence — open the back chest.

3. Adho Mukha Vrksasana

4. Adho Mukha Svanasana

5. Pincha Mayurasana

6. Urdhva Dhanurasana
a. Hands on bricks. Back trunk on bolster if difficult to get up.

7. Adho Mukha Svanasana

8. Sarvangasana Cycle
a. Halasana or Karnapidasana with knees on a chair seat

9. Savasana