Sunday, May 31, 2009
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
Thursday, May 28, 2009
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
Tuesday 6.30p Intro — Week 13 (May 26, 2009)
Focus: Restoratives and deep breathing
One new students.
New poses in bold face.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Viparita Karani (10 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
4. Deep breathing in Viparita Karani (5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
5. Deep breathing in Blanket Supported Savasana (10 min)
a. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
6. Savasana
One new students.
New poses in bold face.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Viparita Karani (10 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
4. Deep breathing in Viparita Karani (5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
5. Deep breathing in Blanket Supported Savasana (10 min)
a. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
6. Savasana
Tuesday 4.30p MS — Week 4 (May 26, 2009)
Focus: Restoratives and deep breathing
One new student.
New poses in bold face.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
Invocation in Swastikasana
1. Supta Padangusthasana
a. Supta Tadasana (feet at wall)
b. Supta Padangusthasana I
2. Bolster Setubandha Sarvangasana, with feet on chair seat
a. Omitted for time.
3. Viparita Karani (10 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
4. Deep breathing in Viparita Karani (Swastikasana legs)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
5. Savasana in Supta Baddha Konasana (10 min)
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest. Sandbags on groins. Eyebags in palms, bandage forehead.
b. Omitted for time.
6. Ujjayi I in Supta Swastikasana (10 min)
a. Observe where the normal breath touches.
b. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
7. Ujjayi II in Bolster Supported Savasana (10 min)
a. Weight on thighs to reduce brain activity and cool the mind.
b. Omitted for time.
One new student.
New poses in bold face.
Discussion: Samskaras, malas, astanga yoga and the citta. See Saturday 10.30a Intro — Week 12 (May 23, 2009).
Invocation in Swastikasana
1. Supta Padangusthasana
a. Supta Tadasana (feet at wall)
b. Supta Padangusthasana I
2. Bolster Setubandha Sarvangasana, with feet on chair seat
a. Omitted for time.
3. Viparita Karani (10 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
4. Deep breathing in Viparita Karani (Swastikasana legs)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
5. Savasana in Supta Baddha Konasana (10 min)
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest. Sandbags on groins. Eyebags in palms, bandage forehead.
b. Omitted for time.
6. Ujjayi I in Supta Swastikasana (10 min)
a. Observe where the normal breath touches.
b. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
7. Ujjayi II in Bolster Supported Savasana (10 min)
a. Weight on thighs to reduce brain activity and cool the mind.
b. Omitted for time.
Tuesday, May 26, 2009
Saturday 10.30a Intro — Week 12 (May 23, 2009)
Focus: Deep breathing in supported poses. No new students.
Discussion: Samskara literally means “with a mark” and is commonly translated as “imprint.” Malas are impurities, as in malam sarirasya, the “impurities of the body” that are cited in the Patanjali invocation. Our impure thoughts and actions leave imprints. The body stores the physical samskaras; the citta, consciousness, stores the emotional, mental, and intellectual samskaras left by feelings, intentions, and words, etc. These impure imprints result in malam sarirasya, a defective body, and citta-mala, a scattered mind. [PYS IV.5] .
Samskaras multiply like the problems that result from a leaky roof: At first when the roof leaks, we catch the drip with a pan. But eventually, although the pan prevents damage to the floor, the leak may begin to cause mold or destroy the ceiling. Plus, there is the additional responsibility of emptying the pan. In the long run it causes less work and damage to fix the leak at its source.
Similarly, even if we bandage an ankle sprain, it must be correctly rehabbed, else it leaves a samskara that causes secondary samskara problems — in the knee or hip, perhaps.
Likewise, duhkha daurmanasya, sorrow and ill-mindedness, leave their marks in the citta. If these impurities are not washed away, secondary samskaras are formed, then tertiary samskaras based on the secondary ones, and so on.
Just as we repair and remodel our house, so can we remodel, reconstruct, and renew our citta. But, to purify citta, we have to purify our actions first. This is the purpose of .i.astanga yoga;, which leads to knowledge, jnana. [PYS II.28] The process of astanga yoga replaces these impure bhogic samskaras with pure yogic samskaras.
Anga Effect on Citta Yoga Sutra
yama prevents citta from gravitating towards bhoga II.29-31, II.35-39
niyama disciplines the citta II.32-34, II.40-45
asana purifies citta and eradicates duality II.46-48
pranayama energizes and invigorates the citta II.49-53
pratyahara re-channels, controls, and reverses the flow of citta II.54-55
dharana fixes citta on a goal III.1
dhyana propels citta centripetally towards the soul III.2, II.16, 11; I.39, 35; IV.6
samadhi makes the citta translucent, absorbing the rays of the soul III.3
Source: B.K.S. Iyengar, “A Thought on Dhyana”, Astadala Yogamala Vol. 8, Allied Publishers, Mumbai, 2008. P.181
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Baddha Konasana
4. Viparita Karani (10 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
b. Menstrual period: Supta Baddha Konasana.
5. Deep breathing in Viparita Karani (5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
d. Menstrual period: Deep breathing in Bolster Supta Baddha Konasana. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
6. Savasana
a. Blanket beneath head.
Discussion: Samskara literally means “with a mark” and is commonly translated as “imprint.” Malas are impurities, as in malam sarirasya, the “impurities of the body” that are cited in the Patanjali invocation. Our impure thoughts and actions leave imprints. The body stores the physical samskaras; the citta, consciousness, stores the emotional, mental, and intellectual samskaras left by feelings, intentions, and words, etc. These impure imprints result in malam sarirasya, a defective body, and citta-mala, a scattered mind. [PYS IV.5] .
Samskaras multiply like the problems that result from a leaky roof: At first when the roof leaks, we catch the drip with a pan. But eventually, although the pan prevents damage to the floor, the leak may begin to cause mold or destroy the ceiling. Plus, there is the additional responsibility of emptying the pan. In the long run it causes less work and damage to fix the leak at its source.
Similarly, even if we bandage an ankle sprain, it must be correctly rehabbed, else it leaves a samskara that causes secondary samskara problems — in the knee or hip, perhaps.
Likewise, duhkha daurmanasya, sorrow and ill-mindedness, leave their marks in the citta. If these impurities are not washed away, secondary samskaras are formed, then tertiary samskaras based on the secondary ones, and so on.
Just as we repair and remodel our house, so can we remodel, reconstruct, and renew our citta. But, to purify citta, we have to purify our actions first. This is the purpose of .i.astanga yoga;, which leads to knowledge, jnana. [PYS II.28] The process of astanga yoga replaces these impure bhogic samskaras with pure yogic samskaras.
Anga Effect on Citta Yoga Sutra
yama prevents citta from gravitating towards bhoga II.29-31, II.35-39
niyama disciplines the citta II.32-34, II.40-45
asana purifies citta and eradicates duality II.46-48
pranayama energizes and invigorates the citta II.49-53
pratyahara re-channels, controls, and reverses the flow of citta II.54-55
dharana fixes citta on a goal III.1
dhyana propels citta centripetally towards the soul III.2, II.16, 11; I.39, 35; IV.6
samadhi makes the citta translucent, absorbing the rays of the soul III.3
Source: B.K.S. Iyengar, “A Thought on Dhyana”, Astadala Yogamala Vol. 8, Allied Publishers, Mumbai, 2008. P.181
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Baddha Konasana
4. Viparita Karani (10 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
b. Menstrual period: Supta Baddha Konasana.
5. Deep breathing in Viparita Karani (5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
d. Menstrual period: Deep breathing in Bolster Supta Baddha Konasana. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
6. Savasana
a. Blanket beneath head.
Friday, May 22, 2009
Thursday 6.30p Intro — Week 12 (May 21, 2009)
Focus: Seated, supine, and inverted poses for pregnancy. Resume work on Week 7 of syllabus next week when other students return.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Baddha Konasana
a. With the back to the wall, sit high enough on stacked blankets that the knees are not above the hip crests. Support thighs and knees.
b. With the back to the wall, recline on mini backbender to keep baby up, off of bladder. Wedge a brick between heels and womb to keep baby lifted. (CHO)
c. Belt the legs to sit evenly on the buttock bones. (LS)
Variations not performed:
d. Narrow brick between the feet to open the groins. Sit higher if necessary.
e. Medium width brick between the feet to open the groins.
2. Upavistha Konasana
a. Facing the Rope Wall, sit on stacked blankets, feet at wall and belted to hold them upright (LS). Hold the wall ropes to lift the chest.
3. Baddha Konasana
a. Facing the Rope Wall, sit on stacked blankets. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up, off of baby. (CHO) Also to relieve upper back pain. (SS)
b. See photo in May 9, 2009 class.
4. Viparita Karani
a. Substituted for Sarvangasana Cycle due to pregnancy. Helps relieve ankle swelling in pregnancy. (CHO)
b. On mini backbender.
5. Adho Mukha Virasana
a. Two staggered bolsters support under chest to allow space for baby.
b. Relieve daily fatigue, heat in the head, and headache from coming out of Viparita Karani incorrectly. (CHO)
6. Supta Baddha Konasana
a. On flat bolster.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Baddha Konasana
a. With the back to the wall, sit high enough on stacked blankets that the knees are not above the hip crests. Support thighs and knees.
b. With the back to the wall, recline on mini backbender to keep baby up, off of bladder. Wedge a brick between heels and womb to keep baby lifted. (CHO)
c. Belt the legs to sit evenly on the buttock bones. (LS)
Variations not performed:
d. Narrow brick between the feet to open the groins. Sit higher if necessary.
e. Medium width brick between the feet to open the groins.
2. Upavistha Konasana
a. Facing the Rope Wall, sit on stacked blankets, feet at wall and belted to hold them upright (LS). Hold the wall ropes to lift the chest.
3. Baddha Konasana
a. Facing the Rope Wall, sit on stacked blankets. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up, off of baby. (CHO) Also to relieve upper back pain. (SS)
b. See photo in May 9, 2009 class.
4. Viparita Karani
a. Substituted for Sarvangasana Cycle due to pregnancy. Helps relieve ankle swelling in pregnancy. (CHO)
b. On mini backbender.
5. Adho Mukha Virasana
a. Two staggered bolsters support under chest to allow space for baby.
b. Relieve daily fatigue, heat in the head, and headache from coming out of Viparita Karani incorrectly. (CHO)
6. Supta Baddha Konasana
a. On flat bolster.
Thursday 9.30a Asana I — Week 12 (May 21, 2009)
Focus: Week 7 of syllabus. This sequence has a little bit of everything for the experienced student.
Discussion: How astanga yoga prepares the citta for dhyana.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. Vimanasana left leg.
8. Ardha Chandrasana
9. Parsvottanasana (hands on floor)
10. Uttanasana
a. Step forward from Parsvottanasana.
11. Padangusthasana
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time.
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Parsva Sarvangasana (turn only)
d. Halasana
e. Parsva Halasana
f. Supta Konasana
g. Karnapidasana
20. Paschimottanasana (forehead on brick)
21. Savasana (5 min)
Discussion: How astanga yoga prepares the citta for dhyana.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. Vimanasana left leg.
8. Ardha Chandrasana
9. Parsvottanasana (hands on floor)
10. Uttanasana
a. Step forward from Parsvottanasana.
11. Padangusthasana
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time.
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Parsva Sarvangasana (turn only)
d. Halasana
e. Parsva Halasana
f. Supta Konasana
g. Karnapidasana
20. Paschimottanasana (forehead on brick)
21. Savasana (5 min)
Wednesday 9.30a Intro — Week 12 (May 20, 2009)
Focus: Continue work on Week 7 of syllabus. Add Urdhva Mukha Svanasana, refine new standings and work on Sarvangasana with variations.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana
a. Omitted for time.
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana
a. Omitted for time.
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
Tuesday 6.30p Intro — Week 12 (May 19, 2009)
Focus: Continue work on Week 7 of syllabus. Add Urdhva Mukha Svanasana, refine new standings and work on Sarvangasana with variations.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
a. For post dental novocaine, and hay fever: Lift legs strongly, then extend from the tailbone to the crown of the head to bring sattvic clarity.
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana (Baddha Hasta arms)
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions (Quickly)
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat. Weight arms down for post dental novocaine.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
20. For hay fever (JS):
Halasana to Paschimottanasana “Brain-washing”
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
a. For post dental novocaine, and hay fever: Lift legs strongly, then extend from the tailbone to the crown of the head to bring sattvic clarity.
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana (Baddha Hasta arms)
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions (Quickly)
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat. Weight arms down for post dental novocaine.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
20. For hay fever (JS):
Halasana to Paschimottanasana “Brain-washing”
Tuesday 4.30p MS — Week 3 (May 19, 2009)
Focus: How to lift the legs in standings.
One new student.
New poses in bold face.
Invocation in Swastikasana
1. Utthita Trikonasana (2X each side)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
b. Lift the knee cap in front and the hamstrings in back to straighten the knee.
2. Tadasana (brick between the thighs)
3. Utthita Parsvakonasana (2X each side)
4. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
5. Adho Mukha Swastikasana (forehead on chair seat)
a. Upavistha Konasana (forehead on chair seat) if unable to bend knees. (MF)
b. Inserted as resting pose.
6. Virabhadrasana I
a. Press wrists into Upper Wall Rope to lift pubis and open chest.
b. Use the intelligence to “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
7. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the head on a brick.
8. Viparita Karani
One new student.
New poses in bold face.
Invocation in Swastikasana
1. Utthita Trikonasana (2X each side)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
b. Lift the knee cap in front and the hamstrings in back to straighten the knee.
2. Tadasana (brick between the thighs)
3. Utthita Parsvakonasana (2X each side)
4. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
5. Adho Mukha Swastikasana (forehead on chair seat)
a. Upavistha Konasana (forehead on chair seat) if unable to bend knees. (MF)
b. Inserted as resting pose.
6. Virabhadrasana I
a. Press wrists into Upper Wall Rope to lift pubis and open chest.
b. Use the intelligence to “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
7. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the head on a brick.
8. Viparita Karani
Friday, May 15, 2009
Thursday 6.30p Intro — Week 11 (May 14, 2009)
Focus: Week 7 of syllabus. New standings and add Sarvangasana with variations. Vimanasana leg actions in Parivrtta Trikonasana and Ardha Chandrasana. Because there are no new students, this offers a rare opportunity to begin work on Asana I poses. Just as we worked for about a month on Week 4 during the prior two month session, we’ll work a month or longer to master the Week 7 poses in a step-by-step fashion.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Virabhadrasana II
a. Omitted by mistake.
4. Vimanasana
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. The lift of the left thigh helps lift the pubic plate. Take the buttock flesh down.
b. Then extend the spine from the tail bone to the crown of the head.
5. Parivrtta Trikonasana
a. With the right side thigh at the wall for stability, learn the lift of the Vimanasana left leg to prevent left knee from locking backwards. (TD) The ascending action powers the turning and extension of the spine. It is prayatna saithilya , effortless effort. Then the mind exists in a sattvic passive state.
b. Support the left hand with as high brick as necessary to learn the leg action
.
c. Pin the hips to prevent falling.
6. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
b. Ascend the leg as in Vimanasana to extend the spine. Hand on floor.
7. Uttanasana
8. Padangusthasana
9. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins. Will work on in more depth next week.
10. Adho Mukha Virasana
a. Sit on brick. Feet apart and extend forward.
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana
a. Omitted for time and difficulty. Will start work on it in two weeks.
13. Forward Extensions
a. Omitted for time. Will start work on them next week.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
14. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only begin when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
15. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Will start work on it next week.
16. Adho Mukha Swastikasana (forehead on chair seat)
17. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Virabhadrasana II
a. Omitted by mistake.
4. Vimanasana
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. The lift of the left thigh helps lift the pubic plate. Take the buttock flesh down.
b. Then extend the spine from the tail bone to the crown of the head.
5. Parivrtta Trikonasana
a. With the right side thigh at the wall for stability, learn the lift of the Vimanasana left leg to prevent left knee from locking backwards. (TD) The ascending action powers the turning and extension of the spine. It is prayatna saithilya , effortless effort. Then the mind exists in a sattvic passive state.
b. Support the left hand with as high brick as necessary to learn the leg action
.
c. Pin the hips to prevent falling.
6. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
b. Ascend the leg as in Vimanasana to extend the spine. Hand on floor.
7. Uttanasana
8. Padangusthasana
9. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins. Will work on in more depth next week.
10. Adho Mukha Virasana
a. Sit on brick. Feet apart and extend forward.
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana
a. Omitted for time and difficulty. Will start work on it in two weeks.
13. Forward Extensions
a. Omitted for time. Will start work on them next week.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
14. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only begin when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
15. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Will start work on it next week.
16. Adho Mukha Swastikasana (forehead on chair seat)
17. Savasana (5 min)
Wednesday 9.30a Intro — Week 2 (May 13, 2009)
Focus: Week 7 of syllabus. Add new standings and work on Sarvangasana with variations. Two new students are young, without injuries, so we may proceed a little faster.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Lift back thigh up as well as front thigh.
2. Virabhadrasana II
a. Add next week.
3. Utthita Trikonasana to Utthita Parsvakonasana (3X each side)
a. Last time with Baddha Hasta arms to soften the throat and make the legs work more.
4. Virabhadrasana I (3X each side)
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
5. Parivrtta Trikonasana
a. Right outer thigh at wall.
b. Press the left hand down on the right ankle to keep the inner edge of the right foot down. Then extend the open the right arm.
6. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
7. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Add next week.
8. Prasarita Padottanasana (concave back)
a. Add next week.
9. Uttanasana (Baddha Hasta arms)
10. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
11. Adho Mukha Swastikasana (forehead on chair seat)
12. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Lift back thigh up as well as front thigh.
2. Virabhadrasana II
a. Add next week.
3. Utthita Trikonasana to Utthita Parsvakonasana (3X each side)
a. Last time with Baddha Hasta arms to soften the throat and make the legs work more.
4. Virabhadrasana I (3X each side)
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
5. Parivrtta Trikonasana
a. Right outer thigh at wall.
b. Press the left hand down on the right ankle to keep the inner edge of the right foot down. Then extend the open the right arm.
6. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
7. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Add next week.
8. Prasarita Padottanasana (concave back)
a. Add next week.
9. Uttanasana (Baddha Hasta arms)
10. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
11. Adho Mukha Swastikasana (forehead on chair seat)
12. Savasana (5 min)
Tuesday 6.30p Intro — Week 11 (May 12, 2009)
Focus: Week 7 of syllabus. Add new standings and work on Sarvangasana with variations. The new poses have to be broken down into component actions before the breathing can be taught. Because there are no new students, this offers a rare opportunity to begin work on Asana I poses.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Virabhadrasana II
4. Vimanasana
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
5. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. To keep heel down and get left hip forward in Vimanasana.
6. Parivrtta Trikonasana
a. Pin the hips to prevent falling.
b. Press the left hand down on the right ankle to keep the inner edge of the right foot down. Then extend the open the right arm.
7. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
8. Uttanasana (Baddha Hasta arms)
9. Padangusthasana
10. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins. Will work on in more depth next week.
11. Adho Mukha Virasana
a. Sit on brick. Will work on in more depth next week.
12. Wall Urdhva Prasarita Padasana (90°)
a. Get same extension of arms and spine in Adho Mukha Svanasana.
13. Adho Mukha Svanasana
14. Urdhva Mukha Svanasana
a. Omitted for time and difficulty. Will start work on it in two weeks.
15. Forward Extensions
a. Omitted for time. Will start work on them next week.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
16. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
17. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Will start work on it next week.
18. Paschimottanasana (forehead on chair seat)
19. Savasana (5 min)
20. For sinus pressure (MP):
Adho Mukha Swastikasana (forehead on chair seat)
Baddha Konasana (weight on groins to stop sniffles)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Virabhadrasana II
4. Vimanasana
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
5. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. To keep heel down and get left hip forward in Vimanasana.
6. Parivrtta Trikonasana
a. Pin the hips to prevent falling.
b. Press the left hand down on the right ankle to keep the inner edge of the right foot down. Then extend the open the right arm.
7. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
8. Uttanasana (Baddha Hasta arms)
9. Padangusthasana
10. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins. Will work on in more depth next week.
11. Adho Mukha Virasana
a. Sit on brick. Will work on in more depth next week.
12. Wall Urdhva Prasarita Padasana (90°)
a. Get same extension of arms and spine in Adho Mukha Svanasana.
13. Adho Mukha Svanasana
14. Urdhva Mukha Svanasana
a. Omitted for time and difficulty. Will start work on it in two weeks.
15. Forward Extensions
a. Omitted for time. Will start work on them next week.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
16. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
17. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Omitted for time. Will start work on it next week.
18. Paschimottanasana (forehead on chair seat)
19. Savasana (5 min)
20. For sinus pressure (MP):
Adho Mukha Swastikasana (forehead on chair seat)
Baddha Konasana (weight on groins to stop sniffles)
Tuesday 4.30p MS — Week 2 (May 12, 2009)
Focus: Chest opening and standings.
Two new students.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
b. With arm to side, assistant externally rotates humerus while pulling scapular ridge down and collar bone up. (KB)
c. Stretch side ribs evenly to avoid unnecessary pain. (AB)
2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Straighten the arms and drop the bottom towards the floor in a “seated” position to give traction stretch to side body and armpits
3. Upper Wall Rope Utkatasana [Back to the wall]
a. As above, but with Rope halved.
b. Roll upper arms from outside in (external rotation) to spread at upper back.
Gomukhasana upper arm only — With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)
Traction Urdhva Hastasana Elevated 90° — Assistant #1 externally rotates humerus and distracts it away from shoulder while pulling scapular ridge down. Assistant #2 gently opens palm to help it lie flat on table. Only meet the muscular resistance. (KB)
4. Utthita Trikonasana to Utthita Parsvakonasana (2X each side)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
5. Parsvottanasana (hands on chair seat, head on brick on chair seat)
6. Adho Mukha Swastikasana (forehead on chair seat)
7. Supta Baddha Konasana
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Chair Navasana
Tilt wheelchair back. Loop Wall Rope Sling behind back chest. (Extend length with black belts.) Two bolsters stacked on a stool with a blanket on top to support head. Straighten legs and put heels on firm bolster on stool. It initiated bladder fasiculation. Belt thighs to chair seat to lengthen lower spine. (KB)
Two new students.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
b. With arm to side, assistant externally rotates humerus while pulling scapular ridge down and collar bone up. (KB)
c. Stretch side ribs evenly to avoid unnecessary pain. (AB)
2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Straighten the arms and drop the bottom towards the floor in a “seated” position to give traction stretch to side body and armpits
3. Upper Wall Rope Utkatasana [Back to the wall]
a. As above, but with Rope halved.
b. Roll upper arms from outside in (external rotation) to spread at upper back.
Gomukhasana upper arm only — With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)
Traction Urdhva Hastasana Elevated 90° — Assistant #1 externally rotates humerus and distracts it away from shoulder while pulling scapular ridge down. Assistant #2 gently opens palm to help it lie flat on table. Only meet the muscular resistance. (KB)
4. Utthita Trikonasana to Utthita Parsvakonasana (2X each side)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
5. Parsvottanasana (hands on chair seat, head on brick on chair seat)
6. Adho Mukha Swastikasana (forehead on chair seat)
7. Supta Baddha Konasana
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Chair Navasana
Tilt wheelchair back. Loop Wall Rope Sling behind back chest. (Extend length with black belts.) Two bolsters stacked on a stool with a blanket on top to support head. Straighten legs and put heels on firm bolster on stool. It initiated bladder fasiculation. Belt thighs to chair seat to lengthen lower spine. (KB)
Monday, May 11, 2009
Saturday 10:30a Intro: Week 2 (May 9, 2009)
7 students. One student as well as teacher (me, KD) taking antibiotics for UTI infection. Discussion on how medications and illness can affect practice, the body and the mind. The antibiotics caused tamas or sluggishness in my body and a fuzziness in my head making it difficult to muster the energy to both speak and demonstrate the poses. When Bruce took over teaching Utthita Trikonasana I was able to demonstrate without speaking and focus my energies on the pose. Focus of the class: using the legs to charge the spine to combat tamas or heaviness in the poses.
Sit in Swastikasana for the invocation to Patanjali;
1. Tadasana
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Utthita Trikonasana
5. Supta Trikonasana
Supta = supine/reclined
Trikonasana performed lying on the floor with feet on the wall, head supported on a blanket;
6. Supta Padangusthasana 1
Supta = supine/reclined, Pada = foot, Angustha = big toe;
Use two belts: one around upper thigh of raised leg to foot of lower leg; other to hold raised leg @ heel;
Extend raised leg upward into belt at 90 degree angle to the floor;
Extend lower leg into wall & belt; keep top of thigh pressed down;
Keep shoulder blades on the floor as arms extend up to hold belt;
7. Supta Padangusthasana 2
Bolster support touching outer hip;
Hold raised leg's belt with same hand, other hand to top of lower leg's thigh or extended out to the side, palm up;
From Supta Padangusthasana 1, take raised leg out to the side to rest outer thigh on bolster;
Extend from groin to inner heel; draw in from outer heel to outer hip, pulling the femur into the socket;
Keep lower leg on the floor; do not let opposite hip roll with the action of the raised leg;
8. Supta Padangusthasana 3 Hold raised leg's belt with opposite hand, other hand/arm out to the side;
From Supta Padangusthasana 1, cross raised leg over to opposite side;
Keep both buttocks on the floor;
9. Supta Tadasana
10. Baddha Konasana facing the wall
Baddha = bound, Kona = angle;
(See above image)
Seated on bolster facing the wall; folded blanket support under each knee;
Wall rope around upper back chest, pull with arms to lift up through the chest;
Note: when Bruce pressed & spread on my sacrum with his feet the abdomen softened and the heaviness of the bladder ceased to exist.
11. Viparita Karani
Viparita = reverse, Karani = process;
"Legs-up-the-wall" pose; hips supported on bolster, shoudlers on the floor;
12. Savasana
Enlighten Up! — Film review (May 9, 2009)
Director: Kate Franklin; Cast: Nick Rosen and many yoga teachers (2009)
This documentary follows a twenty-nine year old unemployed journalist, Nick Rosen, in his search throughout the U.S. and India for authentic yoga teachers. Admittedly not searching for spiritual enlightenment, but unsure what he is searching for, he asks every teacher he encounters to help him define yoga. The ultimate answer he receives, from a fatherly teacher in Vrindivan, is “follow your own path,” a paraphrase of the Bhagavad Gita’s admonishment to follow your own dharma.
The pretense of the film is shaky. Nick was chosen because he wanted to be in a film, but not because of his own search for any deeper meaning in life. The director, Kate, attempts to use him as a stand-in for herself, and her own desire to seek enlightenment through yoga practice, but she is unable to elicit that drive in her subject. Kate’s off-screen questions put Nick on the spot, and come across as projections of Kate’s own need for validation. This sets up a conflict. At one point Nick rebels, “I only do for myself — eating, drinking, having sex,” implying, “What else is there?” Kate’s own immaturity allows this to go unchallenged, as if the yogic values of yama and niyama that lead to the distinction between the Seer and the Seen are not important in a fulfilled life.
The film falls apart for two reasons: Most of the teachers Nick encounters are unable to explain to him, in a language he understands, how to find the underlying spirituality in practice. The American teachers, a “Who’s Who” of faculty at any Yoga Journal Conference, are portrayed as relying on platitudes, stock phrases, and even intimidation that hide their own lack of spiritual depth. It is unclear if this reflects Kate’s limited editorial viewpoint, or if it is an accurate representation of the teachers’ lack of insight.
Secondly, Nick is both too inexperienced as a practitioner, and too immature to comprehend what he does encounter. Even B.K.S. Iyengar concedes on screen that he only began to understand yoga as a spiritual practice at the age of forty-two, after more than twenty-five years of practice. The viewer is left constantly wondering, “Is Nick going to get it?” It’s as painful as watching young children repeatedly fail at a task that you know they’ll be able to master later in life. But Nick’s not a young kid. He’s too old to be a slacker. His responses are superficial and unsatisfying. Ultimately, the film lacks the character development and successful transformation of a typical “coming of age” film.
Only during the final scene on his departure from India does Nick relax and display confidence. This interview takes place with an ironic sign in the background, “Do not leave anything behind.”
Although the film did not resonate with me, there are many aspects of the plot that paralleled my life story a generation ago. I found yoga at the same age, after a painful divorce and losing my job. I, too, started for purely physical reasons and was equally unimpressed by many of the teachers I encountered until I found Judith Lasater, who is briefly shown in the film. That led me to B.K.S. Iyengar, her teacher, who is featured in the film.
Afterwards, I also sought out Pattabhi Jois, who Nick found first, after studying with some of his pupils in the U.S. Nick, after studying with Jois, went to Iyengar. Then Nick, as I did, went to Vrindaban, the home of the Hare Krishna movement in North India, to study with a bhakta. Similarly, I met a yogi who spent thirty years in a cave. The yogi gave two of us a private audience, with his student translating. I was fascinated by his words of wisdom, but the other young man, like Nick, was homesick.
There are several themes that could have been explored to make this a more relevant film.
1. The need for spirituality in America’s material culture.
2. The need for spiritual pluralism in a predominantly Christian culture.
3. Spirituality that addresses the “gray” areas of adult life, beyond the “black and white” extremes of childhood religious education.
4. An exploration of how the tenets of non-violence, etc., that are expressed in the yamas and niyamas and permeate so much of Indian culture, are applied to yoga practice.
5. An exploration of how the language of yoga helps give voice to the latent spiritual drive that underlies even the most “physical” practice.
6. A polemic that shows how the promise, by reputation that yoga may meet spiritual purposes, remains unfulfilled in the U.S. due, in part, to co-optation by the “fitness industry.” Missing the essence yoga is not new. Even among some pandits in India, as this film shows, there are those who practice physically but teach philosophy separately, and, thus, are beset by the basic problem of dualism, or a lack of integration. As BKS Iyengar urges, “By the body, for the mind.”
This documentary follows a twenty-nine year old unemployed journalist, Nick Rosen, in his search throughout the U.S. and India for authentic yoga teachers. Admittedly not searching for spiritual enlightenment, but unsure what he is searching for, he asks every teacher he encounters to help him define yoga. The ultimate answer he receives, from a fatherly teacher in Vrindivan, is “follow your own path,” a paraphrase of the Bhagavad Gita’s admonishment to follow your own dharma.
The pretense of the film is shaky. Nick was chosen because he wanted to be in a film, but not because of his own search for any deeper meaning in life. The director, Kate, attempts to use him as a stand-in for herself, and her own desire to seek enlightenment through yoga practice, but she is unable to elicit that drive in her subject. Kate’s off-screen questions put Nick on the spot, and come across as projections of Kate’s own need for validation. This sets up a conflict. At one point Nick rebels, “I only do for myself — eating, drinking, having sex,” implying, “What else is there?” Kate’s own immaturity allows this to go unchallenged, as if the yogic values of yama and niyama that lead to the distinction between the Seer and the Seen are not important in a fulfilled life.
The film falls apart for two reasons: Most of the teachers Nick encounters are unable to explain to him, in a language he understands, how to find the underlying spirituality in practice. The American teachers, a “Who’s Who” of faculty at any Yoga Journal Conference, are portrayed as relying on platitudes, stock phrases, and even intimidation that hide their own lack of spiritual depth. It is unclear if this reflects Kate’s limited editorial viewpoint, or if it is an accurate representation of the teachers’ lack of insight.
Secondly, Nick is both too inexperienced as a practitioner, and too immature to comprehend what he does encounter. Even B.K.S. Iyengar concedes on screen that he only began to understand yoga as a spiritual practice at the age of forty-two, after more than twenty-five years of practice. The viewer is left constantly wondering, “Is Nick going to get it?” It’s as painful as watching young children repeatedly fail at a task that you know they’ll be able to master later in life. But Nick’s not a young kid. He’s too old to be a slacker. His responses are superficial and unsatisfying. Ultimately, the film lacks the character development and successful transformation of a typical “coming of age” film.
Only during the final scene on his departure from India does Nick relax and display confidence. This interview takes place with an ironic sign in the background, “Do not leave anything behind.”
Although the film did not resonate with me, there are many aspects of the plot that paralleled my life story a generation ago. I found yoga at the same age, after a painful divorce and losing my job. I, too, started for purely physical reasons and was equally unimpressed by many of the teachers I encountered until I found Judith Lasater, who is briefly shown in the film. That led me to B.K.S. Iyengar, her teacher, who is featured in the film.
Afterwards, I also sought out Pattabhi Jois, who Nick found first, after studying with some of his pupils in the U.S. Nick, after studying with Jois, went to Iyengar. Then Nick, as I did, went to Vrindaban, the home of the Hare Krishna movement in North India, to study with a bhakta. Similarly, I met a yogi who spent thirty years in a cave. The yogi gave two of us a private audience, with his student translating. I was fascinated by his words of wisdom, but the other young man, like Nick, was homesick.
There are several themes that could have been explored to make this a more relevant film.
1. The need for spirituality in America’s material culture.
2. The need for spiritual pluralism in a predominantly Christian culture.
3. Spirituality that addresses the “gray” areas of adult life, beyond the “black and white” extremes of childhood religious education.
4. An exploration of how the tenets of non-violence, etc., that are expressed in the yamas and niyamas and permeate so much of Indian culture, are applied to yoga practice.
5. An exploration of how the language of yoga helps give voice to the latent spiritual drive that underlies even the most “physical” practice.
6. A polemic that shows how the promise, by reputation that yoga may meet spiritual purposes, remains unfulfilled in the U.S. due, in part, to co-optation by the “fitness industry.” Missing the essence yoga is not new. Even among some pandits in India, as this film shows, there are those who practice physically but teach philosophy separately, and, thus, are beset by the basic problem of dualism, or a lack of integration. As BKS Iyengar urges, “By the body, for the mind.”
Thursday 6.30p Intro — Week 10 (May 7, 2009)
Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
a. Omitted
10. Utthita Parsvakonasana
11. Vimanasana
a. Perform classic pose without lifting the left heel.
12. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
13. Ardha Chandrasana
a. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
14. Parsvottanasana (hands on chair seat, head on brick on chair seat)
15. Adho Mukha Svanasana
16. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
17. Padangusthasana
18. Uttanasana (hands on floor, feet apart)
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
20. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
21. Viparita Karani
a. Helps relieve ankle swelling in pregnancy.
22. Savasana
23. Menstrual cramping:
Supta Virasana
Supta Baddha Konasana
Adho Mukha Virasana (tennis balls at groins)
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
a. Omitted
10. Utthita Parsvakonasana
11. Vimanasana
a. Perform classic pose without lifting the left heel.
12. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
13. Ardha Chandrasana
a. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
14. Parsvottanasana (hands on chair seat, head on brick on chair seat)
15. Adho Mukha Svanasana
16. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
17. Padangusthasana
18. Uttanasana (hands on floor, feet apart)
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
20. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
21. Viparita Karani
a. Helps relieve ankle swelling in pregnancy.
22. Savasana
23. Menstrual cramping:
Supta Virasana
Supta Baddha Konasana
Adho Mukha Virasana (tennis balls at groins)
Wednesday 9.30a Intro — Week 10 (May 6, 2009)
Wednesday 9.30a Intro — Week 1 (May 6, 2009)
Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
10. Utthita Parsvakonasana
11. Vimanasana
a. Perform classic pose without lifting the left heel.
12. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
13. Prasarita Padottanasana (concave back)
a. Head on brick as restorative pose. If losing equanimity, support higher.
14. Ardha Chandrasana
a. Right hip at the wall. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
b. Extend the left leg through the left heel, else it becomes tamasic and heavy. Take it away from the wall to prevent pain in the lumbar.
c. Inject the right femur into the socket.
15. Parsvottanasana (hands on chair seat, head on brick on chair seat)
16. Adho Mukha Svanasana
17. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
18. Padangusthasana
19. Uttanasana (hands on floor, feet apart)
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
21. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
22. Savasana
Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
10. Utthita Parsvakonasana
11. Vimanasana
a. Perform classic pose without lifting the left heel.
12. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
13. Prasarita Padottanasana (concave back)
a. Head on brick as restorative pose. If losing equanimity, support higher.
14. Ardha Chandrasana
a. Right hip at the wall. Keeping the right knee bent, and the right inner foot pressed down, lift up the left leg. Don’t allow the right foot to rajasically “dance” up and down. Make it tamasic, firm and stable.
b. Extend the left leg through the left heel, else it becomes tamasic and heavy. Take it away from the wall to prevent pain in the lumbar.
c. Inject the right femur into the socket.
15. Parsvottanasana (hands on chair seat, head on brick on chair seat)
16. Adho Mukha Svanasana
17. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
18. Padangusthasana
19. Uttanasana (hands on floor, feet apart)
20. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
21. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
22. Savasana
Tuesday 6.30p Intro — Week 10 (May 5, 2009)
Focus: Week 6 of syllabus. Consolidate standings and add Sarvangasana with variations. Coordinate breath with movement.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
a. Omitted
10. Utthita Parsvakonasana
11. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. To keep heel down and get left hip forward in Vimanasana.
12. Vimanasana
a. Perform classic pose without lifting the left heel.
13. Calf Stretcher Tadasana
14. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
15. Ardha Chandrasana
16. Parsvottanasana (hands on chair seat, head on brick on chair seat)
17. Adho Mukha Svanasana
18. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
19. Padangusthasana
20. Uttanasana (hands on floor, feet apart)
21. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
22. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
Omit for time.
23. Blanket Supported Savasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
No new students.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
Continued discussion from last week.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Urdhva Baddhanguliyasana)
3. Tadasana (Paschima Baddha Hasta arms)
4. Tadasana (Gomukhasana arms)
5. Tadasana (Paschima Namaskarasana)
6. Utkatasana
7. Vrksasana
8. Utthita Trikonasana
a. Make the legs rajasic to remove the tamas in head and chest.
b. Exhale and go down in one movement to create sattvic lightness.
9. Virabhadrasana II
a. Omitted
10. Utthita Parsvakonasana
11. Calf Stretcher Tadasana
a. Soles on inverted chair seat, facing wall and holding lower ropes. To keep heel down and get left hip forward in Vimanasana.
12. Vimanasana
a. Perform classic pose without lifting the left heel.
13. Calf Stretcher Tadasana
14. Virabhadrasana I
a. Using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. This makes a heavy, tamasic, pose lighter, more sattvic. Then the mind becomes more sattvic.
15. Ardha Chandrasana
16. Parsvottanasana (hands on chair seat, head on brick on chair seat)
17. Adho Mukha Svanasana
18. Chair Kurmasana
a. Thighs on chair seat, bend forward from the hips. Head on brick. Hold back rung of chair.
19. Padangusthasana
20. Uttanasana (hands on floor, feet apart)
21. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
22. Forward Extensions
a. Adho Mukha Swastikasana (forehead on chair seat)
b. Paschimottanasana (forehead on chair seat)
Omit for time.
23. Blanket Supported Savasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
Tuesday 4.30p MS — Week 1 (May 5, 2009)
Focus: Chest opening and restorative.
Two new students.
Discussion: Guidelines for Practice
[See Free Friday 6.00p Intro — Week 1 (Mar 6, 2009) for other parts.]
Learn the “direction” of the asana. In order to understand the “shape” of the pose, we break it down into component actions. Like in math, we add up all of these actions. But, unlike math, the sum is “greater than the parts.” The sum is the “rhythm” of the pose.
In order to learn the rhythm of the pose, we have to factor in “timing;” the pose is then transformed into a “sequence of actions.” Many actions are sequentially contiguous. In other words, an action will depend on a prior action, such as, “First lift the knee cap. Then, not losing that lift, bend forward.”
To employ another analogy: Having learned the basic dance steps, the mind then becomes absorbed in the divine rhythm of the pose. This makes the mind a passive observer of the soul’s merging into the cosmic dance.
To overcome Patanjali’s first three obstacles to yoga — disease, lack of perseverence, and doubt [PYS I.30] — it requires starting with “baby steps” — how to straighten the knee — even if the completed pose seems unobtainable.
Invocation in Swastikasana
1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
b. With arm to side, assistant externally rotates humerus while pulling scapular ridge down and collar bone up. (KB)
2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Straighten the arms and drop the bottom towards the floor in a “seated” position to give traction stretch to side body and armpits
c. Roll upper arms from outside in (external rotation) to spread at upper back
3. 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. With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)
4. Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. Unlatch seat belt. Can belt thighs to chair seat. Extend forward onto blankets on lap and on stool. (KB)
c. Chair Parsva Pavanmuktasana: Stool to side at 10 o’clock. (KB)
5. Supta Baddha Konasana (BR)
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Tilt chair back. Loop Wall Rope Sling behind back chest. (Extend length with black belts.) Two bolsters stacked on a stool with a blanket on top to support head. Next week: Put legs in Baddha Konasana? (KB)
Two new students.
Discussion: Guidelines for Practice
[See Free Friday 6.00p Intro — Week 1 (Mar 6, 2009) for other parts.]
Learn the “direction” of the asana. In order to understand the “shape” of the pose, we break it down into component actions. Like in math, we add up all of these actions. But, unlike math, the sum is “greater than the parts.” The sum is the “rhythm” of the pose.
In order to learn the rhythm of the pose, we have to factor in “timing;” the pose is then transformed into a “sequence of actions.” Many actions are sequentially contiguous. In other words, an action will depend on a prior action, such as, “First lift the knee cap. Then, not losing that lift, bend forward.”
To employ another analogy: Having learned the basic dance steps, the mind then becomes absorbed in the divine rhythm of the pose. This makes the mind a passive observer of the soul’s merging into the cosmic dance.
To overcome Patanjali’s first three obstacles to yoga — disease, lack of perseverence, and doubt [PYS I.30] — it requires starting with “baby steps” — how to straighten the knee — even if the completed pose seems unobtainable.
Invocation in Swastikasana
1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
b. With arm to side, assistant externally rotates humerus while pulling scapular ridge down and collar bone up. (KB)
2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Straighten the arms and drop the bottom towards the floor in a “seated” position to give traction stretch to side body and armpits
c. Roll upper arms from outside in (external rotation) to spread at upper back
3. 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. With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)
4. Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. Unlatch seat belt. Can belt thighs to chair seat. Extend forward onto blankets on lap and on stool. (KB)
c. Chair Parsva Pavanmuktasana: Stool to side at 10 o’clock. (KB)
5. Supta Baddha Konasana (BR)
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Tilt chair back. Loop Wall Rope Sling behind back chest. (Extend length with black belts.) Two bolsters stacked on a stool with a blanket on top to support head. Next week: Put legs in Baddha Konasana? (KB)
Thursday 6.30p Intro — Week 9 (April 30, 2009)
Focus: Restorative and pranayama.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Sarvangasana Cycle (5 min)
a. Chair Sarvangasana
Compare the depth and placement of the breath when feet on the chair back versus feet on the wall.
Which is longer, inhalation or exhalation?
When the heart is above the head, it “dictates” the terms and the brain becomes silent. When the brain becomes silent, the consciousness becomes more sattvic and less rajasic. When inverted the mind also becomes less tamasic; the eyes open and then you can see with sattvic clarity.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Supta Baddha Konasana
4. Adho Mukha Swastikasana (forehead on chair seat) (5 min)
a. Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana, but then the consciousness is a little more tamasic, heavy.
5. Ujjayi I in Chair Pranayama (5 min)
a. Sitting backwards in the chair, pin the scapular ridge to the wall. Hold the chair arms, forearms level.
b. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
c. The sound of the glottal breath is as subtle as the wind moving over a rock. Keep the trachea open and take the sound to the back of the throat, to keep it more in the bass register than the treble register.
6. Ujjayi I in Blanket Supported Savasana (10 min)
a. Observe where the breath touches.
b. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
7. Blanket Supported Savasana (5 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
b. Savasana after pranayama is a “re-entry”.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana
3. Sarvangasana Cycle (5 min)
a. Chair Sarvangasana
Compare the depth and placement of the breath when feet on the chair back versus feet on the wall.
Which is longer, inhalation or exhalation?
When the heart is above the head, it “dictates” the terms and the brain becomes silent. When the brain becomes silent, the consciousness becomes more sattvic and less rajasic. When inverted the mind also becomes less tamasic; the eyes open and then you can see with sattvic clarity.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Supta Baddha Konasana
4. Adho Mukha Swastikasana (forehead on chair seat) (5 min)
a. Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana, but then the consciousness is a little more tamasic, heavy.
5. Ujjayi I in Chair Pranayama (5 min)
a. Sitting backwards in the chair, pin the scapular ridge to the wall. Hold the chair arms, forearms level.
b. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
c. The sound of the glottal breath is as subtle as the wind moving over a rock. Keep the trachea open and take the sound to the back of the throat, to keep it more in the bass register than the treble register.
6. Ujjayi I in Blanket Supported Savasana (10 min)
a. Observe where the breath touches.
b. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
7. Blanket Supported Savasana (5 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
b. Savasana after pranayama is a “re-entry”.
Thursday 9.30a Asana I — Week 9 (April 30, 2009)
Focus: Restorative and pranayama.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Sarvangasana Cycle (5 min)
a. Chair Sarvangasana
Compare the depth and placement of the breath when feet on the chair back versus feet on the wall.
Which is longer, inhalation or exhalation?
When the heart is above the head, it “dictates” the terms and the brain becomes silent. When the brain becomes silent, the consciousness becomes more sattvic and less rajasic. When inverted the mind also becomes less tamasic; the eyes open and then you can see with sattvic clarity.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Supta Baddha Konasana
2. Adho Mukha Swastikasana (forehead on chair seat) (5 min)
a. Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana, but then the consciousness is a little more tamasic, heavy.
3. Viloma I in Chair Pranayama (5 min)
a. Sitting backwards in the chair, pin the scapular ridge to the wall. Hold the chair arms, forearms level.
b. Stepped inhalation. Slow, soft, smooth exhalation.
c. The sound of the glottal breath is as subtle as the wind moving over a rock. Keep the trachea open and take the sound to the back of the throat, to keep it more in the bass register than the treble register.
4. Viloma II in Chair Pranayama (5 min)
a. Sitting backwards in the chair, pin the scapular ridge to the wall. Hold the chair arms, forearms level.
b. Stepped exhalation. Slow, soft, smooth inhalation.
c. Savor the sattvic emptiness at the end, before rajas demands an inhalation.
5. Blanket Supported Savasana (5 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
6. Ujjayi IV in Blanket Supported Savasana (5 min)
7. Blanket Supported Savasana (5 min)
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Sarvangasana Cycle (5 min)
a. Chair Sarvangasana
Compare the depth and placement of the breath when feet on the chair back versus feet on the wall.
Which is longer, inhalation or exhalation?
When the heart is above the head, it “dictates” the terms and the brain becomes silent. When the brain becomes silent, the consciousness becomes more sattvic and less rajasic. When inverted the mind also becomes less tamasic; the eyes open and then you can see with sattvic clarity.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Supta Baddha Konasana
2. Adho Mukha Swastikasana (forehead on chair seat) (5 min)
a. Head on chair seat, hands up holding the arms of the chair. Relieves pressure in the head from Sarvangasana, but then the consciousness is a little more tamasic, heavy.
3. Viloma I in Chair Pranayama (5 min)
a. Sitting backwards in the chair, pin the scapular ridge to the wall. Hold the chair arms, forearms level.
b. Stepped inhalation. Slow, soft, smooth exhalation.
c. The sound of the glottal breath is as subtle as the wind moving over a rock. Keep the trachea open and take the sound to the back of the throat, to keep it more in the bass register than the treble register.
4. Viloma II in Chair Pranayama (5 min)
a. Sitting backwards in the chair, pin the scapular ridge to the wall. Hold the chair arms, forearms level.
b. Stepped exhalation. Slow, soft, smooth inhalation.
c. Savor the sattvic emptiness at the end, before rajas demands an inhalation.
5. Blanket Supported Savasana (5 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
6. Ujjayi IV in Blanket Supported Savasana (5 min)
7. Blanket Supported Savasana (5 min)
Wednesday 9.30a Intro — Week 9 (April 29, 2009)
Focus: Restorative and pranayama.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
b. Lower back pain: Sit buttock bones on firm 2X6 atop blankets. Navel back and lift up. This reveals the underlying tightness of the thoracic, instead of the lumbar. Touch the breath to the posterior thoracic area to make it more sattvic and less rajasic. (DN)
2. Ujjayi in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
3. Ujjayi II in Baddha Konasana (5 min)
a. Slow, soft, smooth inhalation. Slow, soft, smooth, slightly longer exhalation.
b. The sound of the glottal breath is as subtle as the wind moving over a rock. Keep the trachea open and take the sound to the back of the throat, to keep it more in the bass register than the treble register.
4. Blanket Supported Savasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
b. Lower back pain: Sit buttock bones on firm 2X6 atop blankets. Navel back and lift up. This reveals the underlying tightness of the thoracic, instead of the lumbar. Touch the breath to the posterior thoracic area to make it more sattvic and less rajasic. (DN)
2. Ujjayi in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
3. Ujjayi II in Baddha Konasana (5 min)
a. Slow, soft, smooth inhalation. Slow, soft, smooth, slightly longer exhalation.
b. The sound of the glottal breath is as subtle as the wind moving over a rock. Keep the trachea open and take the sound to the back of the throat, to keep it more in the bass register than the treble register.
4. Blanket Supported Savasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
Tuesday 6.30p Intro — Week 9 (April 28, 2009)
Focus: Restorative and pranayama.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra I.3, What is Yoga?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
Review above sutras for absent students. The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
3. Ujjayi I in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
4. Ujjayi I & II in Blanket Supported Savasana (10 min)
a. Observe where the breath touches.
b. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
5. Ujjayi I & II in Supta Baddha Konasana (5 min)
a. Sloped bolster to keep the mind alert.
6. Savasana
a. Blanket beneath head.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra I.3, What is Yoga?
[See Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
Review above sutras for absent students. The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Upavistha Konasana
2. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
3. Ujjayi I in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
4. Ujjayi I & II in Blanket Supported Savasana (10 min)
a. Observe where the breath touches.
b. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
5. Ujjayi I & II in Supta Baddha Konasana (5 min)
a. Sloped bolster to keep the mind alert.
6. Savasana
a. Blanket beneath head.
Tuesday 4.30p MS — Week 9 (April 28, 2009)
Focus: Standings and a varied practice because all students have strength and next week will introduce new students.
Invocation in Swastikasana
1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
2. Rope 2
a. Pull down Upper Wall Ropes looped in half to lift sternum. Keep elbows at the side and don’t shrug the shoulders. Roll upper arms out to open shoulders.
b. The key to back arching is lifting the sternum, not bending backward at the waist or just falling backward.
3. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings
b. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
4. Utthita Trikonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
5. Utthita Parsvakonasana
a. Connecting the femur into the socket to turn open the pelvis and trunk.
6. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
7. Chair Sarvangasana
a. No dizziness or reflux when coming out of pose. (BR)
8. Viparita Karani
9. Savasana
a. Blanket beneath head.
Invocation in Swastikasana
1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
2. Rope 2
a. Pull down Upper Wall Ropes looped in half to lift sternum. Keep elbows at the side and don’t shrug the shoulders. Roll upper arms out to open shoulders.
b. The key to back arching is lifting the sternum, not bending backward at the waist or just falling backward.
3. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings
b. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
4. Utthita Trikonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
5. Utthita Parsvakonasana
a. Connecting the femur into the socket to turn open the pelvis and trunk.
6. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
7. Chair Sarvangasana
a. No dizziness or reflux when coming out of pose. (BR)
8. Viparita Karani
9. Savasana
a. Blanket beneath head.
Monday 6.30p Asana I — Week 9 (April 27, 2009)
Focus: Restorative and pranayama.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
PYS II.49 tasmin sati svasa - prasvasayoh gati-vicchedah pranayamah
This (asana) having been perfected, regulation of the incoming (svasa) and outgoing (prasvasa) flow of breath with retention (gati viccheda) is pranayama.
PYS II.50 bahya abhyantara stambha vrttih desa kala samkhyabhih paridrstah dirgha suksmah
(Pranayama has three) movements (vrttis): prolonged and fine (suksma) inhalation (abhyantara), exhalation (bahya) and retention (stambha vrtti); (all) regulated with precision (according to) duration and place (desa; referring to lungs).
“The body is tamasic, the mind rajasic and the Self sattvic. Develop body intelligence to the level of the mind through asanas. Then raise both body and mind to the level of the Self through pranayama for the prana to move throughout the body. This in turn keeps the body agile, the mind steady and the Self attentive.”
Prana and Pranayama
Prana is energy, the life force. It is the Seer that permeates all forms of matter. The breath is a physical manifestation of prana. Ayama is ascension, extension, and expansion. In pranayama the buddhi (intelligence) guides the breath so that the Self touches every cell. [See Thursday 6.30p Intro — Week 6 (April 9, 2009): Asana — aligning the body with the Self]
Pranayama is the “bridge” between the external practices of yama, niyama, and asana, and the internal practices of dharana, dhyana, and samadhi. Learning how to internalize in pranayama teaches how to transform yama, niyama, and asana into more subtle, internal, practices.
Patanjali begins Yoga Sutra II.49 with tasmin sati, “on this being accomplished.” “This” refers to Yoga Sutra II.48, the prior sutra that cites the “cessation of dualities” that results from the mastery of asana. This qualifying step is unique in Patanjali’s astanga yoga. It is the reason that B.K.S. Iyengar waits until there is “some proficiency in asana” before teaching pranayama to beginners.
Patanjali Asta Pranayama
B.K.S. Iyengar has derived an eight stage process in Patanjali’s pranayama, ranging from novice to adept in samadhi. Novices pay attention to the movement of breath itself, which labeled sa-bija (“with-seed;” i.e. with the breath as an object) pranayama.
Stage Description Sutra
1. svasa - prasvasa gati
normal undisciplined movement of breath PYS II.49
2. bahya abhyantara vrtti
deep channeled exhalation and deep channeled inhalation PYS II.50
3. bahya abhyantara stambha vrtti
deep exhalation and inhalation with kumbhaka (retention) PYS II.50
4. bahya abhyantara stambha vrtti
a. desa: place (lung)
b. kala: duration
deep exhalation and inhalation with kumbhaka; all four movements are done with steady intelligence. PYS II.50
5. dirgha gross prolonged PYS II.50
6. suksma subtle prolonged PYS II.50
7. samkhya precise PYS II.50
8. bahya abhyantara visayaksepi
nirbija pranayama: transcends movement of the breath and retention PYS II.51
Gati viccheda — stopping erratic breathing
Although at first glance, Yoga Sutras II.49 and 50 appear to be redundant, B.K.S. Iyengar portrays the second as more controlled than the first. Patanjali Yoga Sutra II.49 defines inhalation - exhalation as svasa - prasvasa, the same as the obstacle of labored breathing in Patanjali Yoga Sutra I.31 [See Tuesday 4.30p MS — Week 1 (Mar 3, 2009)]. This normal svasa - prasvasa is inconsistent, lacking rhythm and depth. It occurs “the moment citta becomes distracted,” and is unable to maintain samadhi. This type of breathing hinders emotional well-being, mental concentration, and spiritual understanding. To counteract svasa - prasvasa, the yogin begins to regulate it with simple Ujjayi pranayama, without retention. This level of practice is analogous to mastering Patanjali’s first stage (see chart above).
According to the commentators, gati viccheda not only means “retention,” but also applies to controlling (viccheda ) the erratic movements (gati)of inhalation - exhalation. “Viccheda is a process of piercing, cutting, and dividing; or cutting and diverting,” writes B.K.S. Iyengar. In learning pranayama, the yogin first observes, then, using the buddhi, cuts, divides, and diverts the breath to guide the prana.
Tasmin sati — on this being accomplished
As we have seen, Yoga Sutra II.49 begins with these words. But, there is another reason to have developed some proficiency in asana. Deep breathing in various asanas teaches how the prana flows according the position of the body, to make it less tamasic: Like water taking the shape of its container, the prana follows the contours of the body. Here are some examples:
The next sutra, Yoga Sutra II.50, delves into retention in more depth. Iyengar yoga uses the terminology of the Hatha Yoga Pradipika, which calls retention kumbhaka. Kumbhaka is derived from the “pot analogy.” In retention the prana is held still like the water in a kumbha, pot. From there it touches the side walls of the lungs, its container.
Stambha vrtti — stopping movements of consciousness
The words for “retention” that Patanjali uses in the next sutra, Yoga Sutra II.50, stambha vrtti, indicate a “definite course of stoppage.” Stambha means “restraint,” as well as, “to fix and establish firmly.” Vrtti, as in PYS I.2-I.3, means “movement.” Once again, Patanjali has referenced citta vrtti - nirodhah, the cessation of movements of consciousness — to allow the Seer to abide in his own true form.
Patanjali describes the quality of the breath as suksma, subtle and refined, as opposed to sthula, gross. Many beginners believe that pranayama is primarily about prolongation of the breath. If the ego predominates, prolongation is as crude as child boasting, “Watch how long I can hold my breath!” This premature concern with prolongation may rest in the interpretation of Patanjali’s term samkhya. Some commentators translate it as “count,” as in the ratio between inhalation-retention-exhalation-retention. B.K.S. Iyengar defines it as “precise,” and ranks it as Patanjali’s seventh of eight stages. (See Patanjali Asta Pranayama chart, above.) At Yoga St Louis we don’t introduce these retentions until the Asana III class. Moreover, B.K.S. Iyengar describes the practices involving irregular ratios as only for highly intense practitioners with years of experience “under the personal supervision of an experienced guru.”
Only “when the Self comes into contact with the physical body” is the inhalation complete, writes B.K.S. Iyengar. Inhalation is the merging of the individual soul with the cosmic soul. Amidst a slight pause at the end of inhalation, there is a fullness that can be felt. This allows time for the prana to penetrate the furthest reaches of body and mind. But, if either the inhalation or the retention is held too long, it feels as if the brain may explode. The mind becomes rajasic and loses its equanimity.
Suksma practice requires learning technical expertise, similar to how, with the correct action, a difficult pose such as Virabhadrasana I can be converted from rajasic to sattvic. Therefore, to begin learning about retention, Patanjali’s second of eight stages, observe the pause that occurs naturally at the end of inhalation. It is similar to when a ball is thrown upward, and, at the very top of its arc, it seems to be suspended. Although its upward trajectory has ceased, it has not yet been sufficiently overpowered by gravity to begin its descent.
Similarly, as the body moves towards the Seer; during exhalation, the natural pause at the end of a well timed exhalation is empty and tranquil, a sign of citta vrtti nirodha. As B.K.S. Iyengar put it,
To achieve this, the yogin descends the mind by bowing the head, and ascends the heart, the seat of the soul, by lifting the chest. This makes pranayama humble.
If exhalation is held too long, the fear of death arises; there will be a reflexive and greedy inhalation to save life. The rhythm is lost. By analogy, the chef must add precisely enough water into the pot to completely cook the rice. If it’s not enough, the rice will be hard and indigestible. The same applies to pranayama practice: It takes precisely the right timing and subtlety to keep the breath smooth and bring about equanimity.
B.K.S. Iyengar has characterized the succeeding two sutras on pranayama, Yoga Sutras II.51-52 as a sacred sacrifice:
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Sarvangasana Cycle
a. Chair Karnapidasana
Knees on chair seat. To quiet the mind.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Wall Rope Baddha Konasana
Sit in Baddha Konasana facing the Rope Wall. Loop long wall rope around upper back and through Lower Rope Hook. Frontal ribs back. Pull the rope to lift and open upper back while descending buttock flesh to remove tamasic heaviness in the pelvic region. (JD)
3. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
b. Lower back pain: Sit buttock bones on firm 2X6 atop blankets. Navel back and lift up. This reveals the underlying tightness of the thoracic, instead of the lumbar. Touch the breath to the posterior thoracic area to make it more sattvic and less rajasic. (DN)
4. Ujjayi in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
5. Ujjayi II in Blanket Supported Savasana (10 min)
a. Observe where the breath touches.
b. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
6. Savasana
a. Blanket beneath head.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra II.49-50, What is Pranayama?
The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
PYS II.49 tasmin sati svasa - prasvasayoh gati-vicchedah pranayamah
This (asana) having been perfected, regulation of the incoming (svasa) and outgoing (prasvasa) flow of breath with retention (gati viccheda) is pranayama.
PYS II.50 bahya abhyantara stambha vrttih desa kala samkhyabhih paridrstah dirgha suksmah
(Pranayama has three) movements (vrttis): prolonged and fine (suksma) inhalation (abhyantara), exhalation (bahya) and retention (stambha vrtti); (all) regulated with precision (according to) duration and place (desa; referring to lungs).
“The body is tamasic, the mind rajasic and the Self sattvic. Develop body intelligence to the level of the mind through asanas. Then raise both body and mind to the level of the Self through pranayama for the prana to move throughout the body. This in turn keeps the body agile, the mind steady and the Self attentive.”
Prana and Pranayama
Prana is energy, the life force. It is the Seer that permeates all forms of matter. The breath is a physical manifestation of prana. Ayama is ascension, extension, and expansion. In pranayama the buddhi (intelligence) guides the breath so that the Self touches every cell. [See Thursday 6.30p Intro — Week 6 (April 9, 2009): Asana — aligning the body with the Self]
Pranayama is the “bridge” between the external practices of yama, niyama, and asana, and the internal practices of dharana, dhyana, and samadhi. Learning how to internalize in pranayama teaches how to transform yama, niyama, and asana into more subtle, internal, practices.
Patanjali begins Yoga Sutra II.49 with tasmin sati, “on this being accomplished.” “This” refers to Yoga Sutra II.48, the prior sutra that cites the “cessation of dualities” that results from the mastery of asana. This qualifying step is unique in Patanjali’s astanga yoga. It is the reason that B.K.S. Iyengar waits until there is “some proficiency in asana” before teaching pranayama to beginners.
Patanjali Asta Pranayama
B.K.S. Iyengar has derived an eight stage process in Patanjali’s pranayama, ranging from novice to adept in samadhi. Novices pay attention to the movement of breath itself, which labeled sa-bija (“with-seed;” i.e. with the breath as an object) pranayama.
Stage Description Sutra
1. svasa - prasvasa gati
normal undisciplined movement of breath PYS II.49
2. bahya abhyantara vrtti
deep channeled exhalation and deep channeled inhalation PYS II.50
3. bahya abhyantara stambha vrtti
deep exhalation and inhalation with kumbhaka (retention) PYS II.50
4. bahya abhyantara stambha vrtti
a. desa: place (lung)
b. kala: duration
deep exhalation and inhalation with kumbhaka; all four movements are done with steady intelligence. PYS II.50
5. dirgha gross prolonged PYS II.50
6. suksma subtle prolonged PYS II.50
7. samkhya precise PYS II.50
8. bahya abhyantara visayaksepi
nirbija pranayama: transcends movement of the breath and retention PYS II.51
Gati viccheda — stopping erratic breathing
Although at first glance, Yoga Sutras II.49 and 50 appear to be redundant, B.K.S. Iyengar portrays the second as more controlled than the first. Patanjali Yoga Sutra II.49 defines inhalation - exhalation as svasa - prasvasa, the same as the obstacle of labored breathing in Patanjali Yoga Sutra I.31 [See Tuesday 4.30p MS — Week 1 (Mar 3, 2009)]. This normal svasa - prasvasa is inconsistent, lacking rhythm and depth. It occurs “the moment citta becomes distracted,” and is unable to maintain samadhi. This type of breathing hinders emotional well-being, mental concentration, and spiritual understanding. To counteract svasa - prasvasa, the yogin begins to regulate it with simple Ujjayi pranayama, without retention. This level of practice is analogous to mastering Patanjali’s first stage (see chart above).
According to the commentators, gati viccheda not only means “retention,” but also applies to controlling (viccheda ) the erratic movements (gati)of inhalation - exhalation. “Viccheda is a process of piercing, cutting, and dividing; or cutting and diverting,” writes B.K.S. Iyengar. In learning pranayama, the yogin first observes, then, using the buddhi, cuts, divides, and diverts the breath to guide the prana.
Tasmin sati — on this being accomplished
As we have seen, Yoga Sutra II.49 begins with these words. But, there is another reason to have developed some proficiency in asana. Deep breathing in various asanas teaches how the prana flows according the position of the body, to make it less tamasic: Like water taking the shape of its container, the prana follows the contours of the body. Here are some examples:
In Baddha Konasana the breath naturally flows towards the side trunk, because the thighs are spread apart. To paraphrase the sutra, the movement of the breath is “diverted” (gati viccheda) to the sides.
In supine pranayama, because the back chest is supported, it is easier to feel the breath move progressively up the back body. However, lack of lung capacity, skill, and the association of sleep with lying down often make the mind tamasic, sleepy. To remain alert, slope the bolster to re-orient the head in a more upright position.
When sitting in Swastikasana, or upright in a chair, it is easier to feel the breath ascend through the expansion of the back and sides. But, it is also more difficult to keep the head down, making the mind more rajasic. For those without any proficiency in asana, sitting in Swastikasana is fatiguing because the body is so tamasic.
The next sutra, Yoga Sutra II.50, delves into retention in more depth. Iyengar yoga uses the terminology of the Hatha Yoga Pradipika, which calls retention kumbhaka. Kumbhaka is derived from the “pot analogy.” In retention the prana is held still like the water in a kumbha, pot. From there it touches the side walls of the lungs, its container.
Stambha vrtti — stopping movements of consciousness
The words for “retention” that Patanjali uses in the next sutra, Yoga Sutra II.50, stambha vrtti, indicate a “definite course of stoppage.” Stambha means “restraint,” as well as, “to fix and establish firmly.” Vrtti, as in PYS I.2-I.3, means “movement.” Once again, Patanjali has referenced citta vrtti - nirodhah, the cessation of movements of consciousness — to allow the Seer to abide in his own true form.
Patanjali describes the quality of the breath as suksma, subtle and refined, as opposed to sthula, gross. Many beginners believe that pranayama is primarily about prolongation of the breath. If the ego predominates, prolongation is as crude as child boasting, “Watch how long I can hold my breath!” This premature concern with prolongation may rest in the interpretation of Patanjali’s term samkhya. Some commentators translate it as “count,” as in the ratio between inhalation-retention-exhalation-retention. B.K.S. Iyengar defines it as “precise,” and ranks it as Patanjali’s seventh of eight stages. (See Patanjali Asta Pranayama chart, above.) At Yoga St Louis we don’t introduce these retentions until the Asana III class. Moreover, B.K.S. Iyengar describes the practices involving irregular ratios as only for highly intense practitioners with years of experience “under the personal supervision of an experienced guru.”
Only “when the Self comes into contact with the physical body” is the inhalation complete, writes B.K.S. Iyengar. Inhalation is the merging of the individual soul with the cosmic soul. Amidst a slight pause at the end of inhalation, there is a fullness that can be felt. This allows time for the prana to penetrate the furthest reaches of body and mind. But, if either the inhalation or the retention is held too long, it feels as if the brain may explode. The mind becomes rajasic and loses its equanimity.
Suksma practice requires learning technical expertise, similar to how, with the correct action, a difficult pose such as Virabhadrasana I can be converted from rajasic to sattvic. Therefore, to begin learning about retention, Patanjali’s second of eight stages, observe the pause that occurs naturally at the end of inhalation. It is similar to when a ball is thrown upward, and, at the very top of its arc, it seems to be suspended. Although its upward trajectory has ceased, it has not yet been sufficiently overpowered by gravity to begin its descent.
Similarly, as the body moves towards the Seer; during exhalation, the natural pause at the end of a well timed exhalation is empty and tranquil, a sign of citta vrtti nirodha. As B.K.S. Iyengar put it,
“When the breath is gently exhaled toward the heart, the heart is purified from desires and emotions that disturb it.”
To achieve this, the yogin descends the mind by bowing the head, and ascends the heart, the seat of the soul, by lifting the chest. This makes pranayama humble.
If exhalation is held too long, the fear of death arises; there will be a reflexive and greedy inhalation to save life. The rhythm is lost. By analogy, the chef must add precisely enough water into the pot to completely cook the rice. If it’s not enough, the rice will be hard and indigestible. The same applies to pranayama practice: It takes precisely the right timing and subtlety to keep the breath smooth and bring about equanimity.
B.K.S. Iyengar has characterized the succeeding two sutras on pranayama, Yoga Sutras II.51-52 as a sacred sacrifice:
“By inspiration we receive our life from God, retention is the sweet savoring of the Lord in the depths of the heart; exhalation is the highest form of surrendering to the Lord.”
Invocation in Swastikasana
1. Adho Mukha Svanasana
2. Sarvangasana Cycle
a. Chair Karnapidasana
Knees on chair seat. To quiet the mind.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Wall Rope Baddha Konasana
Sit in Baddha Konasana facing the Rope Wall. Loop long wall rope around upper back and through Lower Rope Hook. Frontal ribs back. Pull the rope to lift and open upper back while descending buttock flesh to remove tamasic heaviness in the pelvic region. (JD)
3. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
b. Lower back pain: Sit buttock bones on firm 2X6 atop blankets. Navel back and lift up. This reveals the underlying tightness of the thoracic, instead of the lumbar. Touch the breath to the posterior thoracic area to make it more sattvic and less rajasic. (DN)
4. Ujjayi in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
5. Ujjayi II in Blanket Supported Savasana (10 min)
a. Observe where the breath touches.
b. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Widen the back body.
6. Savasana
a. Blanket beneath head.
Monday 4.30p Intro — Week 9 (April 27, 2009)
Focus: Restorative and pranayama.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra I.2-3, What is Yoga?
[See also Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
Review above sutras for absent students. The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Sarvangasana Cycle
a. Chair Karnapidasana
Knees on chair seat. To quiet the mind.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Supta Baddha Konasana
2. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
3. Ujjayi I in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
4. Ujjayi I in Supta Baddha Konasana (5 min)
5. Savasana
a. Blanket beneath head.
Note new poses for this week are in bold face.
Discussion: Patanjali Yoga Sutra I.2-3, What is Yoga?
[See also Monday 6.30p Asana I — Week 9 (April 27, 2009) discussion.]
Review above sutras for absent students. The body is tamasic, the mind rajasic and the Self sattvic. The buddhi reflects the light of the soul onto the citta. In pranayama the process is the same — the sattvic buddhi guides the breath to make the inner walls of the chest more sattvic.
Invocation in Swastikasana
1. Sarvangasana Cycle
a. Chair Karnapidasana
Knees on chair seat. To quiet the mind.
b. Blanket Setubandha Sarvangasana
Slide shoulders off of blanket stack to open chest.
c. Menstrual: Supta Baddha Konasana
2. Baddha Konasana (10 min)
a. Sit on two blankets folded in half lengthwise, with back to the wall for support.
3. Ujjayi I in Baddha Konasana (5 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.
b. Observe where the normal breath touches. Spreading the thighs laterally automatically directs the breath to the side ribs.
c. Slow, soft, smooth inhalation. Slow, soft, smooth exhalation.
4. Ujjayi I in Supta Baddha Konasana (5 min)
5. Savasana
a. Blanket beneath head.
Sunday, May 10, 2009
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
Thursday, May 7, 2009
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.
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