Tuesday 4.30p MS — Week 6 (December 8, 2009)

Focus: Chest opening and Virasana.
No new students.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Salamba Purvottanasana

2. Chair Bharadvajasana

3. Virasana
a. Folded sticky mat behind knee for knee pain (MF)
b. Shins on two bolsters if unable to plantar flex (LM)

4. Parvatasana in Virasana

5. Parsva Virasana
a. As in Bharadvajasana, take both legs to the left, but do not cross the left ankle on the right instep. Instead, keep the shins parallel. Sit on a brick

b. Looping a belt around the left thigh at the groin, hitch it at the top and pull down to externally rotate the thigh and descend the left hip.

6. Savasana on spinewise blankets