Saturday 10.30a Intro: Week 7 (Feb 14, 2009)

Since the session 75% over, and we will not admit any new students, we continue to work on arm work in preparation for Sarvangasana, and basic standings.

Word-by-word explanation of Bhojaraja’s Patanjali Invocation

Discussion: Patanjali Yoga Sutra II.31, Yoga is universally applicable regardless of class, time or place, even though yoga has been appropriated through the ages to accomplish the needs of various religions and cultures.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Urdhva Hastasana
a. Navel back, stretch the armpits up

3. Tadasana (Urdhva Baddhanguliyasana)

4. Tadasana (Namaskarasana)
a. Omitted for lack of time.

5. Tadasana (Paschima Baddha Hasta arms)
a. Holding elbows, press floating ribs back into the arm to free the diaphragm. Then roll open from the sternum to the frontal shoulders.
b. If unable to hold elbows, Baddha - bind - the arms with a belt. (not done in this class)

6. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.

7. Tadasana (Paschima Namaskarasana)

8. Utkatasana

9. Vrksasana (bend right knee first)

10. Utthita Hasta Padasana
11. Parsva Hasta Padasana
12. Utthita Trikonasana

13. Virabhadrasana II
a. Lift pubic plate.

14. Utthita Parsvakonasana

15. Vimanasana
a. Arms to the side are like the poles of a palanquin. On top of these poles rested a cabin with seating. This ancient conveyance was shouldered by servants to carry their lord. In modern times “vimana” is used to denote an airplane.
b. Variation: Bend the right knee to 90 degrees, as in Virabhadrasana I, but allow the left heel to come up as little as possible. Then, keeping the left foot turned in 60 degrees, extend the calf to take the left heel to the floor
c. Perform classic pose without lifting the left heel.

16. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.
b. Lift pubic plate.
c. Beginners unable to do Urdhva Hastasana, should use the Vimanasana arms position.

17. Ardha Chandrasana
a. Keeping the front knee bent, and the right inner foot pressed down, lift up the left leg.

18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Preparation for Adho Mukha Svanasana.

19. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back feet apart and feet together)

20. Padangusthasana
a. Pull belt looped around feet to get concave back.

21. Adho Mukha Svanasana

22. Sarvangasana Cycle
a. Salamba Sarvangasana at wall
b. Holding rope hooks or, if shoulders too stiff, belts tied to the rope hooks, walk the feet up the wall. With the left foot on the wall, straighten the right leg vertically towards the ceiling. Then repeat on the other side.
c. Omitted for lack of time.

23. Forward Extensions
a. Substituted Urdhva Hasta Dandasana & Padangustha Dandasana for Paschimottanasana.
b. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
c. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
d. Omitted for lack of time. Will do next week.

24. Savasana
a. Prone for lower back pain