Wednesday 6:30p Intro: Week 5 (June 3, 2009)

Poses were chosen at random (plus others added in to make the sequence more logical) from the list of poses on the Teacher In Training syllabus for Assessment. The three standing poses, one seated and two inversions are indicated by *. Focus of the class: lengthening the sides of the waist & hips.

New poses introduced are indicated in bold face.

1. Tadasana

2. Urdhva Hastasana
After taking both arms up, bend each elbow and side bend towards that side to open ribcage & waist;

3. Utthita Trikonasana
Into...

4. Utthita Parsvakonasana

5. * Parsvottanasana
Parsva = side, Ut = intense, Tana = stretch
2x;
Turning, hands to bricks, concave back;
Lift front forefoot off ground to get length of side leg/hip, extend through big toe mound to put foot back down;
Lift heel off ground to move outer hip forward, extend through heel & inner knee to put heel back down;

6. * Uttanasana
2x;
Hands to bricks;
Keep knees drawn up to support backs of thighs;
Concave back: reach side chest forward, arms straight;
Convex back: reach side chest down, elbows bent out to sides;

7. * Padahastasana
Pada = foot, Hasta = hand
2x;
Stand on palms of hands, big toes touching wrists;
Push-pull hands and feet, arms straight, to open chest;
If unable to straighten knees, keep them bent and work on pulling up through the arms to concave the back;

8. Dandasana
Danda = staff or stick
Sit on buttock bones, chest up;
Extend inner heels & big toe mounds away;
Draw outer heels back towards hips;
Take top of sacrum in and up;

9. * Marichiasana 1 (twist only)
Marichi was a sage, chief of the storm gods
Seated on blankets in Dandasana, bend one knee & place heel near buttock;
Keep other leg extended in Dandasana, on center of heel;
Raise bent-knee-side arm up to extend side body, turn torso away from bent knee and place outer upper arm to inner bent knee;
Place other hand on brick behind blankets for support in lifting the chest;

10. * Chatushpadasana
Chatush = four, Pada = foot
2x;
Blankets (4) stacked, set up for the following pose as well;
Head off blanket stack, shoulders on, buttocks on bricks;
Bring heels in close to buttocks, big toe mounds touching bricks;
Raise hips, clasp hands under buttocks, roll side to side to get on top of upper arms;
Palms up, stand heels on palms;
Move tailbone towards backs of knees;
Move top of shins towards head to raise the chest;

11. * Salamba Sarvangasana
Salamba = with support, Sarvanga = entire body
Same action to get on top of upper arms as in Chatushpadasana;
Upper arms belted, legs swing to Halasana on chair seat;
Keep knees straight; raise each leg up and join them as in Tadasana;
Press down upper arms and lift tailbone;
Extend up through inner heels as in Dandasana;

12. Savasana

Wednesday 6:30p Intro: Week 4 (May 27, 2009)

No new students. Focus of class: restorative poses and deep breathing.
New poses in bold face.

1. Adho Mukha Svanasana
2-3x;
Work on lifting evenly inner and outer arm to stabilize elbows;
Press upper thighs back to take all the weight out of the arms;

2. Virasana
Vir = virile/heroic
2x;
Sit on brick between heels;
Move calf flesh out to the side;
Sit on center of the shins, toes aim straight back, not turning inwards;
Accommodate for knee and ankle pains with props;
Press buttock bones down to lift the chest;

3. Supta Virasana
Supta = reclined
2x;
1st time: with brick under pelvis;
2nd time: without brick;
Compare/contrast affects of each;

4. Supta Swastikasana
10 min.
Simple cross-legged pose reclined over bolster;
Deep breathing;

5. Viparita Karani
5-7 min.

6. Savasana

Wednesday 6:30p Intro: Week 1 (May 6, 2009)

12 students, 5 new. Focus of class: do, re-do, learn, unlearn, re-learn to touch perfection. Begin to make the mind connect with the body in ways & places that have been unexplored before. Learn to use the legs/thighs to support the pelvis, spine & head.

Please note: The pose names are provided here in both Sanskrit and their English translation the first time they are listed in a session, and the first time taught in class. Ex: If Tadasana is taught twice in one class, the definition is given after the first listing (see #2 & 3 below). If taught the following week, the definition will not be provided again to encourage students to follow along from Week 1 and begin to learn the Sanskrit names of the poses.

1. Swastikasana
Swastika = Cross, Asana = Pose
We begin each class in cross-legged pose, seated on a bolster with blankets supporting under the feet and knees to level the height of the knees;
Observe and make it so the buttock bones are balanced;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Bring the palms together, elbows down, chest broad & head level for chanting AUM 3x;

2. Tadasana / Samasthiti
Tada = Mountain / Sama = Same, Sthiti = Stable
Make 4 points of the feet* press evenly like 4 wheels on a car;
*Big toe mound, little toe mound, inner heel, outer heel;
Lift knee caps up by contracting the frontal thigh muscles;
Roll inner thighs inwards/back & outer thighs forward;
Move frontal thighs back, buttocks back;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Extend arms down through the fingers;

3. Tadasana w/ brick
Place foam brick between upper thighs;
"Eject" the brick backwards & use thighs to lift;

4. Urdhva Hastasana in brick Tadasana
Urdhva = Upward, Hasta = Hand
In Tadasana, raise arms up w/straight elbows;
Don't allow frontal thighs to come forward;
Extend from hips to finger tips opening the side body;
Which is easier? With or without the brick?
Compare / contrast effects on arms, on length of side body & on the mind;

5. Virabhadrasana 2
Virabhadra = Warrior
2-3x;
Bend front knee to a right angle over the ankle, open inner thigh;
Back leg straight, inner knee lifted;
4 points of each foot planted firmly;
Lift evenly the sides of waist & chest;
Arms extended, "shoot spaghetti" through finger tips to activate entire arm;
3rd time: move into...

6. Utthita Parsva Konasana
Utthita = Extended, Parsva = Side, Kona = Angle
2x;
1st time: From Virabhadrasana 2, reach front arm out and down, hand to brick;
Extend side waist over bent thigh;
Back leg straight, knee firm;
Upper arm extend towards ceiling;
2nd time: take upper arm alongside upper ear & extend entire side body;

7. Utthita Trikonasana
Utthita = Extended, Tri = Three, Kona = Angle
2x;
In triangle pose, both legs are straight, both arms are straight;
Lift knee caps up, 4 points of feet press firmly down;
Back foot turns in about 30 degrees;
Front foot, knee & thigh turn out so inner edge of foot is parallel to front edge of mat;
Move from hip joint to take hand to shin or brick; other hand/arm extend toward ceiling;

8. Chatuschpadasana
Chatusch = Four, Pada = Foot
Similar to Setubandha Sarvangasana (bridge pose)
2x;
Two blankets stacked under shoulders, head on the floor;
Brick placed under hips/sacrum; belt around front of ankles with reach of heels;
Knees bent, feet beneath knees near buttocks, toes turned in/heels out;
Press heels down, raise hips up;
Clasp hands under buttocks;
Roll shoulders to the right to tuck left arm under chest & roll left to tuck right arm under;
Press upper arms down into blanket to lift chest up;
Lift hips towards ceiling;
Find belt & pull with arms to pull shoulders under & left chest towards chin;
If able, hold ankles or stand heels on upward facing palms;
Keep head straight, eyes soft;

9. Savasana
Sava = Corpse
Rest with head on folded blanket;
Arms & legs extend out straight;
Eyes closed, breath soft & regular;
Relax everything.

Wednesday 6:30p Intro: Week 9 (Apr 29, 2009)

8 students. Focus on how to sit upright at the wall, comparing how sitting in the middle of the room differs (see Monday 9:30AM, April 27th post).

1. Swastikasana
Back to wall, seated on bolster, blanket support for shins, knees belted;

2. Rope 1
Work on keeping triceps engaged when extending;

3. Tadasana
Extend each finger to feel corresponding action in upper arm;

4. Adho Mukha Svanasana
3-4x; heels at the wall;

5. Parsvottanasana
2-3 min. each side;
Head to chair seat/props;

6. Swastikasana
Reprise to observe effects of prior poses;
KD press frontal deltoids, widening chest so student can observe action of shoulder blades;

7. Savasana
Legs over bolster.

Wednesday 6:30p Intro: Week 4 (Jan 28, 2009)

2 students – 1 new

Student reported recent diagnosis of polycystic ovary syndrome (PCOS). Since there were so few students, the main focus of practice was to keep abdomen soft and observe effects of practice on the throat / thyroid.

NOTE: No claims can be made to the effectiveness of yoga practice on PCOS, or any other diagnosis that is presented by our students. We base our teachings from the examples given by the Iyengars and in the spirit of Ahimsa, non-harming. We want our students to develop that spirit in their own practice as well as develop the awareness and sensitivity as to how their practice effects whatever symptoms they are experiencing.

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

— Back at wall, foam bricks behind heels and upper back thighs; press front of thighs with slanting plank to feel effect on lower back, abdomen & throat;

2.) Supta Tadasana
Supta = supine, reclined

— Press backs of thighs towards floor, same actions as Tadasana; observe ribcage & lower back, use lift of pubis to reduce (but not eliminate) lumbar curve;

3.) Supta Padangusthasana (5 min. / side)
Pada = foot, Angustha = big toe

— Modification for new student: to keep abdomen & throat soft, belt from the upper thigh of the raised leg to the heel of the lower leg to pull raised leg thigh away from abdomen; rest raised leg on column & KD press lower leg thigh with brick to take back thigh towards the floor;

4.) Rope Sirsasana (5 min.)
Sirsa = head

— Inverted from the wall ropes / inversion sling with legs straight, slanting plank at upper thighs to keep from falling out as well as get same effect as the earlier Tadasana;

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

— Rest in child’s pose over the bolster after coming down from Rope Sirsasana, especially if dizzy or light-headed;

6.) Angular Trikonasana
Tri = three, Kona = angle

— At trestle, mat set at slight angle, alignment of back heel at outer edge of mat, front heel at inner edge; rest head on blanket on top of trestle;

— Effect: to open inner thigh, groins gently;

7.) Baddha Konasana in Setubandha Sarvangasana
Baddha = bound, Kona = angle, Setu = bridge, Bandha = formation, Sarvanga = entire body

— Setubandha Sarvangasana over bolster, head & shoulders on blanket, edge of bolster below shoulder blades, supporting back, buttocks, & legs; feet belted together in Baddha Konasana, knees apart, supported by additional bolsters;

8.) Savasana
Sava = corpse

— Slide off bolster until head, shoulders, back & buttocks are on the floor, legs remain on/over bolster.

Wednesday 6:30p Intro: Week 3 (Jan 21, 2009)

3 students

1.) Tadasana / Samasthiti
Tada = mountain, asana = posture
Sama = same, sthiti = stable

— Foam brick at inner knee to awaken thighs & learn lift;

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

3.) Utthita Trikonasana (2x)
Utthita = extended, Tri = three, Kona = angle

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

— First time done by itself; second time move into…

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

6.) Virabhadrasana 2

Move into…

7.) Utthita Parsvakonasana

8.) Virabhadrasana 1 (2x)

— First time, practice turning feet & trunk, hands on hips;

— Second time, arms up;

9.) Vrksasana
Vrksa = tree

— Near wall, stand firm on Tadasana leg; arms up as in Virabhadrasana 1;

10.) Parsvottanasana (2x)
Parsva = side, Uttan = extended

— Front heel up on two bricks: one on wide flat side, short end 2 – 3 inches from wall; the other propped at an angle on edge of long side;

— Bring both hips parallel to wall; front leg: draw hip away from wall, stretch back and side of leg; back leg: hip draws towards wall & calf stretches; lift both knees;

— First time, hands on wall & lift chest;

— Second time, hands move down wall towards bricks;

11.) Uttanasana
Uttan = extended

— Arms in Baddha Hastasana (Baddha = bound, Hasta = hands/arms; holding the elbows near the crown of the head);

12.) Ardha Halasana
Ardha = half, Hala = plough

— Swing up from the floor to place feet on folding chair; 4 blankets under shoulders, head on the floor, elbows belted behind back, place hands on upper back;

— Toe tips on chair seat, keep knees straight, inner knees moving up towards ceiling; press upper arms down into blankets to lift the chest;

Move into…

13.) Eka Pada Sarvangasana
Eka = one, Pada = foot, Sarvanga = entire body

— Keep toes of one foot on chair seat, extend other leg upwards 90 degrees, both knees straight;

— Alternate legs; then extend both legs up into…

14.) Salamba Sarvangasana
Salamba = supported

— Full shoulder stand, press upper arms into blankets; extend tailbone up towards heels, legs in Tadasana;

— Return to…

15.) Ardha Halasana

16.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation

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

14.) Savasana
Sava = corpse

— From Setubandha Sarvangasana, move further off blankets so entire back & buttocks are on floor, rest with legs on blankets.

Wednesday 6:30p Intro: Week 2 (Jan 14, 2009)

3 students – 2 new, one returning

Opening talk about ahimsa or non-harming, how it relates to practice, why we discuss physical ailments before class and how not to further aggravate a problem (ex. headache).

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

— Learn order of action in straightening the knees: with knees slightly bent, lift thighs strongly in order to straighten – NOT straightening knees by throwing back then lifting;

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

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

— Mats in middle of room; not getting the lift of the knees;

— Asanas 4, 5 and 6 performed with short end of mat at the rope wall and two bricks – one on wide flat side, the other propped on first at an angle on edge of long side – under heel so foot is at a natural angle for the ankle;

4.) Utthita Trikonasana (2x)

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

— First time done by itself, keep torso erect (do not lean towards bent knee); work on bending the knee, opening the inner thigh; back leg straight;

— Second time move into…

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

— “Sit” the buttock bone down, extend the side body with palm pressing the wall;

7.) Utthita Trikonasana

Come up, then move into…

8.) Virabhadrasana 2

Move into…

9.) Utthita Parsvakonasana

— Asanas 7, 8 and 9 performed with back heel at the wall;

10.) Parsvottanasana (2x)
Parsva = side, Uttan = extended

— Use same brick set up as earlier, front heel on bricks; bring both hips parallel to wall; front leg: draw hip away from wall stretch back and side of leg; back leg: hip draws towards wall & calf stretches; lift both knees;

— First time, fingertips on wall, chest up and shoulders down;

— Second time, hands move down wall towards bricks;

11.) Paschima Baddha Hastasana
Paschima = back, Baddha = bound, Hasta = hand

— Students hold elbows, arms behind back to open the chest while they observe demonstration of…

12.) Halasana
Hala = plough

— Swing up from the floor to place feet on folding chair; 4 blankets under shoulders, head on the floor; elbows belted behind back, place hands on upper back;

— Toe tips on chair seat, keep knees straight, inner knees moving up towards ceiling; press upper arms down into blankets to lift the chest;

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

— Come 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;

14.) Savasana
Sava = corpse

— From Setubandha Sarvangasana, move further off blankets so entire back & buttocks are on floor, rest with legs on blankets.

Wednesday 6:30p Intro: Week 1 (Jan 7, 2009)

Six students - two returning, four brand new - attended class on Wednesday. One new student had a sinus headache, which was addressed before class. Bruce (BR) put student in Adho Mukha Virasana (child’s pose) with bolster support under chest, blanket under shins. Headache reduced greatly and sinus clearer by start of class.

Because there were four students brand new to class, slightly more detail is given here in describing the poses than for Saturday and Monday, Week 1 in which there were no new students.

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

— Spread weight in feet evenly; pull up thigh muscles lifting kneecaps; take fronts of thighs back; spread backs of thighs from inside out;

— Lift the chest; roll arm bones back; shoulder blades down and into back body; extend arms down in line with hips;

— Move ribcage back so no pressure on heart, diaphragm, internal organs;

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

— Inhale to take arms up in line with ears, palms facing, elbows straight;

Everyone had arms bent & pushed thighs, waist & ribcage forward to take arms up;

3.) Supine Urdhva Hastasana (students in groups of 3)

— “The rack” traction: partner #1 supine on mat, buttocks near end of mat; arms extended over head, fingers interlaced around partner #2’s lower calf/upper ankle; partner #3 stands over #1, straddling waist just above hip bones to “block” pelvis from moving with arms; partner #2 moves foot away from #1’s head, dragging forefoot on sticky mat to extend their arms more and stretch sides;

4.) Urdhva Hastasana

— Repeat to feel effects of supine stretch;

5.) Utthita Hasta Padasana
Utthita = extended, Hasta = hand, Pada = foot

6.) Parsva Hasta Padasana
Parsva = side, Hasta = hand, Pada = foot

Utthita Hasta Padasana and Parsva Hasta Padasana are poses in and of themselves, but they are also a means to get into the side-to-side poses; their importance is not to be minimized and it should be understood that they will always precede the side-to-side poses even if their listing is not repeated.

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

— Keep knees drawn up, legs straight, extend trunk to right; place right hand on brick near ankle; extend left arm up; turn chest, waist and face towards rope wall; repeat on left side;

8.) Urdhva Baddhanguliyasana
Urdhva = upward, Baddha = bound, Guily = fingers

— Interlock fingers in front of chest; rotate palms to open and face away; straighten elbows; extend arms up towards ceiling, upper arms in line with ears; same stretch to side body as Urdhva Hastasana;

— Change interlock of fingers and repeat;

9.) Utthita Trikonasana (2x)

— Back against wall for balance; more attention on arm extension & shoulder blades moving away from ears;

— Face wall; upper palm presses brick to learn action of shoulder blade;

10.) Urdhva Hastasana

— Repeat as earlier;

Student reporting numbness in hands when arms overhead; BR belted upper arms together (across forehead) in Urdhva Hastasana – numbness relieved;

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

— Spread legs 4 to 5 feet apart; extend trunk forward from hips; place fingertips on floor (or bricks if spine rounding upwards) under shoulders, shoulder-width apart; look forward, lift chest;

12.) Savasana
Sava = corpse

— Head on folded blanket; shoulder blades tucked under, palms turned up, arms away from trunk; rest legs & breathe normally.