Friday 6:00a Asana 1: Week 5 (May 29, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

Three students. Focus of class: lengthening space between hips and thighs to relieve lower back and sciatica pains.

1. Adho Mukha Svanasana
Heels at the wall;

2. Supta Padangusthasana
Two belts used: one at upper thigh, the other to hold upper foot;
a. Leg at 90 degrees
b. Leg out to the side
c. Leg crosses abdomen to other side

3. Adho Mukha Svanasana
Heels at the wall;

4. Gomukhasana
Sit on brick to lift the side chest;
Alternate both arms up on each side;
Maintain evenness at both sides of the body;

5. Adho Mukha Svanasana

6. Chair Sarvangasana
7-10 minutes

7. Viparita Karani
7-10 minutes

8. Savasana

Friday 6:00a Asana 1: Week 2 (May 8, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

Four students, two on their menstrual cycle. Focus of class: Menstrual poses including standing poses at the wall and forward extensions.

1. Adho Mukha Svanasana from the wall ropes

2. Utthita Trikonasana at the wall
2x;
Hold rope with upper arm to get opening in shoulder;
2nd time: move into...

3. Ardha Chandrasana at the wall
2x;

4. Prasarita Padottanasana
Begin with buttocks on the wall, then move hips over heels;
Head down resting on brick or floor;

5. Virasana
2x; 2-3 min. each;
Rolled mat behind knees to open & release calves;
2nd time: remove mat, sit lower;

6. Supta Virasana
5 min.
Set up support as needed for knees, back, etc.

7. Matsyasana, Ardha Matsyasana or Supta Swastikasana
2.5 min. per side;
Matsya = Fish; (see Yoga: A Gem for Women, plate 62)
Begin in Padmasana for Matsyasana or Half Padmasana for Ardha Matsyasana;
If unable to sit in either, sit in Swastikasana (cross-legged pose);
Belt knees together so they don't splay out;
Recline back over blanket/bolster support from Supta Virasana set-up;

8. Supta Baddha Konasana
5 min;

9. Upavistha Konasana
Begin seated upright; take support under buttocks if pelvis rocks back;
Gradually extend forward, elbows or chest to bolster;

10. Parsva Upavistha Konasana
From Upavista Konasana, turn torso and extend forward and down toward leg;
Maintain extension in other leg, keep buttock down;

11. Parvritta Upavistha Konasana
From Upavista Konasana, turn torso toward leg, then reach other arm toward other leg, side bending;
Hold foot with thumb & index finger, palm up; bend elbow to move closer to thigh;
Chest remains forward, turning up toward ceiling; lay side body on same thigh;
Reach other arm over head and hold same foot already held by other hand;
Maintain extension in other leg, keep buttock down;

12. Triangmukhaikapada Paschimottanasana
1 min per side;
From Dandasana, bend one leg into Virasana, other extended;
Sit extended leg buttock on brick or blanket to balance pelvis;
Sit down into hip on Virasana side;
Take arms up to extend sides, then forward to hold foot or belt;

13. Savasana

Friday 6:00a Asana 1: Week 1 (May 1, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

4 students, new session. Focus of class: Discussion of the gunas: rajas (firey or active, also refers to instability or nervousness), tamas (lazy or passive, also stability), & sattva (clarity or lightness). Get 'em moving to work out the tamasic nature of the early, slow-moving morning and bring clarity to the body and mind.

1 minute per side, per pose timings except where noted.

1. Arch stretch
Toe mounds down, big toes touching;
Knees resting on brick, sit back towards raised heels;

2. Tadasana
Observe effects of pose #1 on stability;
Take "inventory" of parts, comparing/contrasting sides;

3. Utthita Trikonasana
Into...

4. Virabhadrasana 2
Repeat #'s 3 & 4 on 2nd side

5. Virabhadrasana 2
Into...

6. Utthita Parsva Konasana
Repeat #'s 5 & 6 on 2nd side;

7. Parsvottanasana
Hands to bricks;

8. Virbhadrasana 1
Keep side chest, arms extended upwards when turning;

9. Uttanasana
Center hips over heels;
Hands to bricks;

10. Virabhadrasana 3
3x; from Vira 1, 30 sec. timings;
1st in middle of room; students dropping back leg (tamasic), not taking chest to thigh in Vira 1;
2nd & 3rd @ wall, hands in rope holes, press down to extend;
Level pelvis, hit outer standing leg hip inwards to bring hip into the socket;
Back leg extend through heel, keep from lifting leg from upper buttock;

11. Parvritta Trikonasana
2x; hand to brick;

12. Uttanasana
Baddha hasta arms, hang to extend side chest;

13. Adho Mukha Svanasana
2x;

14. Chatushpadasana
2x; 30 sec. timings;
Blanket under shoulders, head on floor;
1st time, belt around ankles to pull shoulders under;
2nd time, stand heels on upward palms, thumbs out, roll upper arms out;
Students tend to turn toes out and grip from upper buttocks which takes knees apart;
Keep toes in, heels out;
Work towards keeping knees together/close, extend tailbone towards backs of knees;

15. Viparita Karani
5 min.

16. Savasana

Friday 6:00a Asana 1: Week 8 (April 24, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

Focus of class: inversions and restorative poses.

1. Adho Mukha Svanasana from rope wall
2x; thighs held by ropes crossed behind; head on soft support;
1st time: 6 minute timing - make adjustments to maintain alignment and comfort;
Discuss why 6 minutes was difficult to maintain; which gave first, physical or mental (ego)?
2nd time: 3 minutes;

2. Chair Sirsasana
6 minutes;
Shoulders on chair seats, head drops between;

3. Chair Sarvangasana
8-10 minutes;

4. Setubandha Sarvangasana
5 minutes; hips on bolster, legs on chair seat;

5. Savasana
2 blankets folded lengthwise under chest, staggered 1 inch, 3rd for head;
Bolster across upper thighs.

Friday 6:00a Asana 1: Week 6 (Apr 10, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

5 students, one on her menstrual period. Focus of the class on preparing for seated forward bends.

1. Tadasana

2. Virabhadrasana 2
2x;
2nd into...

3. Utthita Parsva Konasana

4. Uttanasana

5. Virabhadrasana 1

6. Uttanasana
Repeat and deepen;
Keep hips over heels, not leaning back;

7. Utthita Trikonasana
2x;
2nd into...

8. Utthita Parsva Konasana
Return to...

9. Utthita Trikonasana
Into...

10. Ardha Chandrasana
Into...

11. Parsvottanasana
Into...

12. Uttanasana
Return to Tadasana and repeat cycle of poses #7 - #12 on other side;

13. Virabhadrasana 1

14. Prasarita Padottanasana

15. Virasana
Sit on heels;

16. Adho Mukha Virasana
Knees apart;
Actively extend arms to prepare for...

17. Adho Mukha Svanasana
2x;

18. Purvottanasana
2x; roll upper arms back & push through palms, triceps firm;
1st: knees bent, feet on floor;
2nd: legs straight;

19. Adho Mukha Svanasana

20. Dandasana

21. Janu Sirsasana
If lifted, prop knee on brick or blanket;

22. Dandasana

23. Ardha Baddha Padma Paschimottanasana
Cradle ankle as you move it to upper thigh, bending forward to keep knee low;
If lifted, prop knee on brick or blanket;

24. Dandasana

25. Triang Mukhaikpada Paschimottanasana
Sit on brick or blanket under extended leg buttock to balance hips;
If cannot reach hands to foot, use belt;

26. Dandasana

27. Savasana

Friday 6:00a Asana 1: Week 5 (April 3, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

3 students. Per student request, focus on opening hips and shoulders.

1. Rope 1

2. Rope Utkatasana

3. Rope 2: Bhujangasana/Urdhva Mukha Pascimottanasana

4. Virbhadrasana 2
2x;
2nd time into...

5. Utthita Parsvakonasana

6/7. Prasarita Padottanasana/Parsvottanasana cycle
Concave back in first Prasarita & in Parsvottanasana;
Hands to bricks for Parsvottanasana;
Head down in Prasarita between each side of Parsvottanasana;
Into...

8. Uttanasana

9. Paschima Baddha Hastasana

10. Gomukhasana arms
Use wall or post to brace & open upper arm;

11. Adho Mukha Svanasana

12. Utthita Trikonasana
Into...

13. Utthita Parsvakonasana
Into...

14. Ardha Chandrasana
Turn to place both hands on the floor, turn hips & step back for...

15. Parsvottanasana
Hands on the floor;
Into...

16. Parvritta Trikonasana
Into...

17. Uttanasana

Repeat cycle on other side.

18. Padangusthasana
Concave back into full pose, elbows wide;

19. Pada Hastasana
Concave back into full pose, elbows wide;

20. Halasana

21. Salamba Sarvangasana

22. Parsva Ekapada Sarvanagasana

23. Supta Konasana

24. Savasana

Friday 6:00a Asana 1: Week 4 (March 27, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

Week 4 resting poses. Focus on getting extension of side body in Rope Dogpose and length at lumbar spine and groins in Supta Padangusthasana.

1. Rope 1

2. Adho Mukha Svanasana
2x;
From ropes around upper thighs;

3/4/5. Supta Padangusthasana 1, 2 & 3
Belt around upper thigh of raised leg, pulled by lower leg around heel;
Belt to hold upper leg @ heel;
1: leg @ 90 degrees
2: leg out to the side, supported w/bolster @ hip
3: leg crosses to other side

6. Setubandha Sarvangasana
10 min.
Supported on bolster;

7. Viparita Karani
5 min.

Friday 6:00a Asana 1: Week 3 (March 20, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

4 students. One menstruating, she did all but Chair Sarvangasana, substituting with Supta Baddha Konasana.

Focus on how to make the brain rest or remain stable, unstressed while the body is active; effortless effort (please see Bruce's Thursday Intro, 6:30p Week 3 March 19th post).

1. Adho Mukha Svanasana
2x;
1st: @ wall;
2nd: away from wall, independent;

2. Parsvottanasana
2x;
1st: heel on blocks @ wall; walk hands down wall to bricks;
2nd: head on chair seat; compare 1st & 2nd;

3. Setubandha Sarvangasana
10 min.
Over lengthwise bolster, legs on chair;

4. Preparation for Eka Pada Rajakapotasana (arms)
Sit on block + blanket(s) facing away from chair seat;
Folded sticky mat on edge of chair seat to stick just below shoulder blades;
Hands hold back edge of chair seat, elbows close to turn upper arms in;
Blanket under back of head for support;

5. Chair Salamba Sarvangasana
Hook elbows around front legs of the chair to open chest;

6. Savasana

Friday 6:00a Asana 1: Week 2 (March 13, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

5 students. One menstruating followed the menstrual sequence card.

1. Urdhva Prasarita Padasana
Press the backs of legs against the wall;
Extend arms overhead, thumbs down;

2. Gomukhasana
Seated on block;
Use push-pull action in arms to open shoulders;

3. Bharadvajasana
Seated on block;
1st: back arm, hand on block;
2nd: Back arm, hold upper front arm;

4. Adho Mukha Svanasana
Done twice (2x);

5. Utthita Trikonasana
2x;
Back heel @ wall;

6. Utthita Parsvakonasana
3x;
Back heel @ wall;

7. Parivrtta Parsvakonasana

8. Adho Mukha Svanasana

9. Bharadvajasana
Hold upper arm;

10. Viparita Karani

Friday 6:00a Asana 1: Week 1 (March 6, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

5 students

Present analogy of taping and mudding drywall. The first coat of mud is like your first pose and perhaps even your first attempt at each pose: you probably won’t get it “right”, and the more you over-work or over-think it, the more of a mess you make or the more you waste your energy (brahmacharya). Apply what you know and whatever techniques you have for a short go, then “let the mud dry”. Come out of the pose, go again. Assess, sand your rough edges, and refine your actions.

1. Rope 1 & 2
See Geeta Iyengar’s “Yoga Gem for Women” for photos & explanations;

2. Utthita Trikonasana

3. Virabhadrasana 2

4. Utthita Parsvakonasana

5. Trikonasana
Into…

6. Parsvakonasana

7. Vrksasana

8. Trikonasana
Into…

9. Ardha Chandrasana
Into…

10. Parsvottanasana

11. Trikonasana
Into…

12. Ardha Chandrasana

13. Vrksasana

14. Prasarita Padottanasana
Into…

15. Parsvottanasana
Buttocks down to come up, keep legs firm;

16. Adho Mukha Svanasana
@ wall;
Hands bisected on edges of bricks;
2nd time, no bricks;

17. Sirsasana
Brick “house” @ wall for upper back;
“Roller skate wheels” that spin opposite each other = mound of the big toe and the inner heel, to sharpen the inner leg;

18. Halasana
Into…

19. Salamba Sarvangasana
No chair for Halasana;
“Roller skates”;

20. Eka Pada Sarvangasana

21. Virasana in Sarvangasana

22. Savasana

Friday 6:00a Asana 1: Week 9 (Feb 27, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

7 students

1. Adho Mukha Svanasana
2-5 min;
From the wall;
Upper thighs held using one rope across both;

2. Uttanasana
1-2 min;
Walk forward from Adho Mukha Svanasana until rope taut across thighs;
Hips over heels;

3. Rope 1

4. Adho Mukha Svanasana
30 sec. to 1 min;
Independent/away from wall;

5. Sirsasana
2-5 min;
Support at the wall;
Using the brick “house” set-up to bring the shoulder blades into the upper back;

6. Salamba Sarvangasana
5-7 min.;

7. Upavista Konasana

8. Janu Sirsasana

9. Pachimottanasana
Poses 7, 8 & 9 done with head resting on chair seat;
1-2 min. per side, per pose;

10. Adho Mukha Svanasana
30 sec. to 1 min.;

11. Supta Virasana
1-2 min. or longer per capacity;
Knees belted;

12. Supta Baddha Konasana
5 min.;
Legs & feet belted;

Friday 6:00a Asana 1: Week 8 (Feb 20, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

4 students. One menstruating.

Focus on widening & opening area under breast and narrowing corresponding area at the back as well as opening armpits & armpit chest.

1. Adho Mukha Svanasana
Four times (4x);
1st: No props, middle of the room;
2nd: Block between upper thighs; move from Uttanasana to keep heels down;
3rd: Go for maximum extension, take head down (pulse) to open armpits; still using block at thighs;
4th: Repeat 1st & compare;

2. Rope 1

3. Paschima Baddha Hastasana

4. Gomukhasana
Arms only;

5. Paschima Baddha Hastasana
Hold wall ropes; climb the grip up while raising the heels up, then maintain grip as heel lower back down;

At this point the menstruating student followed the menstrual sequence card provided by Chris Saudek. The rest of the class did the following:

6. Utthita Trikonasana
2x;

7. Parsvottanasana
Hands on bricks or floor;
Stay forward & turn, move into…

8. Prasarita Padottanasana
1st side: head up, concave back;
2nd side: head down

9. Parivrtta Trikonasana
2x;

10. Adho Mukha Svanasana

11. Chatusch Padasana
2x;
1st: Hold & pull belt around ankles;
2nd: Hold ankles;

12. Halasana
Into…

13. Salamba Sarvangasana

14. Savasana

Friday 6:00a Asana 1: Week 7 (Feb 13, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

6 students. One student menstruating.

1. Adho Mukha Virasana
5 min.
Bolster support under chest;

2. Adho Mukha Svanasana
Three times (3x);
w/ head support;

3. Adho Mukha Virasana
No bolster;
Extend arms actively;

4. Virabhadrasana 2
2x; 2nd time into…

5. Utthita Parsvakonasana

6. Utthita Trikonasana
Into…

7. Ardha Chandrasana
Into…

8. Parsvottanasana
Turn w/hands on the floor to…

9. Prasarita Padottanasana
1st side: head up, concave back;
Repeat sequence (6-9), 2nd side, head down;

10. Adho Mukha Svanasana

11. Parsvottanasana
2x;
1st: hands on chair seat;
2nd: head down on chair seat or higher support;

12. Parivrtta Trikonasana
3x;
1st & 2nd: hand to chair seat;
3rd: hand to floor @ outer ankle;

13. Parivrtta Parsvakonasana
Back heel @ wall;

14. Adho Mukha Svanasana

15. Halasana
Into…

16. Salamba Sarvangasana

17. Setubandha Sarvangasana
As a rest;

18. Savasana

Friday 6:00a Asana 1: Week 6 (Feb 6, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

5 students. One student with sinus problems, one with clogged ear from airplane travel.

Class discussion from BKS Iyengar talking about asana (“Devotion: An Interview With Guruji” by Linda Di Carlo, Yoga Samachar Vol. 12 No. 2):
“Asanas are like the sun. As the rays of the sun touch the earth evenly if there are no clouds. But in us as sadhakas (a seeker, an aspirant), there are a lot of thick clouds in our intelligence as well as in our mind. … That is why so many asanas are given, to remove the clouds that cover the intelligence and consciousness.”

1.) Tadasana

— Observe, compare, contrast & find where you are “cloudy”, where the intelligence cannot yet penetrate;

2.) Utthita Trikonasana

Move into…

3.) Utthita Parsvakonasana

Move into…

4.) Utthita Trikonasana

Move into…

5.) Utthita Parsvakonasana

6.) Tadasana

— Reevaluate cloudiness, where you are stuck;

7.) Virabhadrasana 2

Move into…

8.) Utthita Parsvakonasana

Move into…

9.) Utthita Trikonasana

Move into…

10.) Utthita Parsvakonasana

Move into…

11.) Ardha Chandrasana

Move into…

12.) Parsvottanasana

— No bricks, hands on floor;

13.) Uttanasana

14.) Tadasana

15.) Paschima Baddha Hastasana
Paschima = West, back side of body

— Hold elbows, upper arms belted;

16.) Utthita Trikonasana

— With arms belted;

17.) Gomukhasana (2x) arms only
Go = cow, Mukha = face

18.) Virabhadrasana 1

19.) Virbhadrasana 3 (3x)

— First time, middle of room;

— Second & third times at wall, arms/hands supported in rope holes;

— Extend through back heel;

20.) Uttanasana

21.) Adho Mukha Svanasana (3x)

— First time, palms turned out & bisected on edge of bricks; work on not dumping into wrists, press into mounds of fingers to open shoulders;

— Second time, same bricks at hands, add brick between upper thighs; compare how different from first dog pose – lighter on hands?;

— Third time, no bricks;

22.) Halasana

23.) Salamba Sarvangasana

24.) Baddha Konasana in Sarvangasana

— Feet together, knees apart to move tailbone up; rejoin legs;

25.) Ekapada Sarvangasana

26.) Halasana

27.) Setu Bandha Sarvangasana

28.) Savasana

Friday 6:00a Asana 1: Week 5 (Jan 30, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

6 students. The focus of class was observing each asana’s effects on the throat and the abdomen and how to keep them soft.

1.) Tadasana

2.) Utthita Trikonasana

3.) Virabhadrasana 2

4.) Utthita Parsvakonasana

5.) Utthita Hasta Padangusthasana
Padangustha = big toe

— Heel at armpit height, foot on wall “drags” downward to take outer hip down;

— Several students cramping in standing leg;

6.) Supta Padangusthasana 1

— Upper leg, thigh belted to lower heel; take tailbone towards wall, not hardening the abdomen;

— Lower leg extend heel into wall, press thigh towards floor;

7.) Supta Padangusthasana 2

— Upper leg to the side, extend inner thigh towards inner heel & draw outer thigh towards hip;

— Spread/widen abdomen away from upper leg;

8.) Supta Tadasana

— KD pressed upper thighs towards floor on each student, feel effects on abdomen, lower back and throat;

9.) Tadasana

10.) Ekapada Rajakapotasana 2 preparation
Eka = one, Pada = leg, Raja = king; Kapot = pidgeon

— Lunge with chair support for hands/upper body; front knee bent, back leg extended to open groins;

— Most had outer hip on bent leg side lifting up towards armpit; use belt to pull down & back to keep hips even, not twisted;

11.) Dhanurasana (2x)
Dhanu = bow

— Lift & widen pubic plate, take hip bones to the floor;

— Simultaneously press ankles into hands and pull ankles to lift up;

12.) Adho Mukha Virasana

13.) Savasana

— Shins on chair seat.

Friday 6:00a Asana 1: Week 4 (Jan 23, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

5 students. Class based from the post-menstrual sequence from Lois Steinberg’s book, Geeta S. Iyengar’s Guide to a Woman’s Yoga Practice (Volume 1). This sequence is not only ideal for the week just after the period ends but also for changes in the weather and, according to Lois re-balancing all the systems of the body, especially the hormonal system.

1.) Adho Mukha Virasana (5 minutes)
Adho = downward, Mukha = face, Vira = hero

— Bolster over brick support under torso, blanket under shins;

— Folded blanket under abdomen and another under buttocks if they don’t touch the heels;

— Option to keep chin lifted or head down;

2.) Adho Mukha Svanasana (2 – 3x; 5 min.)
Svana = dog

— Support under head (bolster or blanket);

— Optional, hold sides of mat to open & extend arms;

3.) Adho Mukha Svanasana (2x)

— Variation with feet on sticky mat on edge of chair seat;

4.) Uttanasana (2 – 3 min.)
Uttan = extended

— Head supported on chair or brick(s) per capability;

5.) Parsvottanasana (5 min. per side)
Parsva = side, Uttan = extended

— Arms folded on bolster on chair seat, head resting on arms;

6.) Prasarita Padottanasana (3 – 5 min.)
Prasarita = wide spread, Pada = foot, Uttan = extended

— Head on bricks or floor;

— Lift inner knees; press palms to lift shoulders towards buttocks;

— Variation, holding ankles to widen and lift shoulders;

7.) Sirsasana (1 – 5 min.)
Sirsa = head

— At wall, 4-brick “house” to support upper back and take shoulder blades in;

— Student with neck/cervical problems to do between 2 porter stools to get length in cervical spine;

8.) Halasana
Hala = plough

— Optional chair support for feet; move into…

9.) Salamba Sarvangasana (5 – 10 min.)
Salamba = with support, Sarvanga = entire body

10.) Eka Pada Sarvangasana
Eka = one, Pada = foot

11.) Halasana

12.) Setubandha Sarvangasana (5 min.)
Setu = bridge, Bandha = formation

— Roll out of Halasana, slide upper body off blanket stack, keep buttocks and thighs on; tuck shoulders under to keep chest open; close eyes and rest;

13.) Savasana (5 min.)
Sava = corpse

Friday 6:00a Asana 1: Week 3 (Jan 16, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

Seven students attended class on Friday. One student was on her menstrual cycle (day 4). VERY cold today (below zero at 6a).

1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable

— Use brick to awaken legs; extend through arms to warm up;

2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand

— Half the class sinking in the back ribs with thighs forward; cannot feel alignment (too cold/stiff/early?)

3.) Urdhva Baddhanguilyasana
Urdhva = upward, Baddha = bound, Guily = fingers

4.) Virabhadrasana 2 (3x)
Virabhadra = warrior

— First by itself, second and third times immediately preceding…

5.) Utthita Parsvakonasana (2x)
Utthita = extended, Parsva = side, Kona = angle

— Return to…

6.) Tadasana / Samasthiti

7.) Utthita Trikonasana
Utthita = extended, Tri = three, Kona = angle

— Move into…

8.) Utthita Parsvakonasana

— Move into…

9.) Ardha Chandrasana
Ardha = half, Chandra = moon

— Turn from hips, place both hands on the floor, step left leg back for…

10.) Parsvottanasana
Parsva = side, Uttan = extended

— “Walk” hands and feet towards long end of the mat, spread feet further apart, toes turned in to parallel outer edges of feet to short ends of mat for…

11.) Prasarita Padottanasana
Prasarita = wide spread, Pada = foot, Uttan = extended

— First, look forward with concave back; palms on the floor under shoulders; second, take crown of head down to floor or brick(s), folding from hips;

— To come out, look forward with arms straight, step or hop feet together and stand up (inhale!);

— Repeat asanas 7 through 11 on second side;

12.) Utkatasana (3x)
Utkata = mighty, powerful

— First time, feet together in middle of room; lift from pubic plate;

— Second, feet together with sacrum at wall; same lift but easier to control at wall;

— Third, feet apart with sacrum at wall;

13.) Rope Utkatasana

— Get length at side body, armpits, repeat/learn action of legs and pubic plate from Utkatasana at wall;

14.) Vimanasana
Vimana = flying machine

— Preliminary pose to teach extension of back leg, open frontal hip flexor; back inner heel presses into wall to stabilize balance;

15.) Virabhadrasana 1

— Capitalize on length gained at side body from rope Utkatasana and action of sacrum learned from Utkatasana at the wall;

16.) Vrksasana
Vrksa = tree

— Arms in Urdhva Hastasana; get same length as learned in rope Utkatasana and Virabhadrasana 1;

17.) Parsvottanasana

— Hands on bricks

18.) Halasana / Salamba Sarvangasana
Hala = plough / Salamba = supported, Sarvanga = entire body

19.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation, Sarvanga = entire body

— Coming out from Halasana / Salamba Sarvangasana, hips on blankets, shoulders on floor to rest.

— Student on menstrual period (plus one other) in Supta Baddha Konasana (Supta = supine, Baddha = bound, Kona = angle); student with unstable neck in bench Sirsasana (Sirsa = head).