Thursday 6.30p Intro — Week 39 (December 17, 2009)

No new students.

Focus: Remedial shoulder work from AM Intensive, then restorative supine poses.

Invocation in Swastikasana

1. Rope 1
a. Belt upper arms as in Sarvangasana.

2. Rope 1 — Urdhva Mukha Svanasana
a. Knees on bolster to open dorsal spine.

3. Virabhadrasana I
a. Palms together, pressing the wrists into the upper wall rope, ascend the biceps to suck in the ulnar elbow to reduce the elbow carrying angle. It automatically helps lift the pubis.; Then do without the wall ropes.

4. Bolster Setubandha Sarvangasana
a. Belt the femoral heads into the sockets to prevent lower back pain. Slow smooth inhalation and exhalation.

5. Supta Baddha Konasana
a. Bolster beneath knees. Slow smooth inhalation and exhalation.