Tuesday 4.30p MS — Week 3 (November 17, 2009)

Focus: Restorative for fatigue.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Chair Pavanmuktasana
a. Feet on blanket to warm up hands.

2. Chair Bharadvajasana

3. Bolster Setubandha Sarvangasana (calves on chair seat)
a. Align the knee pit at the front edge of the chair seat to support the entire lower leg. To open chest, front edge of the bolster should be just below the shoulder blades, at the bra strap.

b. If back arch causes pain, lay over to staggered blankets folded in half lengthwise.

4. Viparita Karani

5. Supta Baddha Konasana
a. Knees on a second bolster. (LM)