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