Thursday 6.30p Intro: Week 5 (Feb 5, 2009)

Since the session is half over, and we will not admit any new students, we have begun to consolidate and pick up omitted poses from the last four weeks. Fewer new students allowed us to go faster than on Tuesday.

Next week we will work more on Paschima Baddha Hasta arm work, Rope 1, Sarvangasana variations in detail, as well as Ardha Chandrasana.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Tadasana/Samasthiti

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

3. Tadasana (Urdhva Baddhanguliyasana)

4. Tadasana (Namaskarasana)
a. Roll open the shoulders

5. Tadasana (Paschima Baddha Hasta arms)
a. Urdhva Namaskarasana inserted after Gomukhasana arms
b. Holding elbows, roll open from the sternum to the frontal shoulders.

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 (Urdhva Namaskarasana )
a. Variation 1: Stretching the side ribs, take the arms up at the side and “clap” hands. Hold a few moments.
b. Variation 2: From Urdhva Hastasana, hook the thumbs to bring the palms together. Triceps firm.
c. Classic pose: Take the arms up in front of you, combining actions of prior two variations.

8. Tadasana (Paschima Namaskarasana)

9. Utkatasana
a. Feet hip width apart, keep knee in line with foot and hip when bending.

10. Vrksasana
a. Fix your gaze on a non-moving point and press down inner edge of right foot.

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

14. Virabhadrasana II
a. Lift pubic plate.

15. Utthita Parsvakonasana

16. 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.

17. Virabhadrasana I
a. As in Vimanasana, keep the right hip back to turn in the left foot.

18. Parsvottanasana (hands on bricks, head down)
a. Turn back leg in; right hip back; left hip forward
b. Head on brick on chair seat. 2 min./side

19. Prasarita Padottanasana (hands on bricks, concave back)

20. Parsvottanasana R - Prasarita Padottanasana - Parsvottanasana L - Prasarita Padottanasana (2X, fast)
a. Hands on floor without bricks.
b. Going fast disarms the fear complex, and increases mobility.

21. Adho Mukha Svanasana
a. From Uttanasana.

22. Baddha Hasta Uttanasana
a. Substituted for Uttanasana (concave back)

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

24. Sarvangasana Cycle
a. Ardha Halasana with feet on chair seat.
b. Salamba Sarvangasana with belt around arms

25. 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.

26. Viparita Karani

27. Savasana