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.