Saturday 10:30a Intro: Week 1 (May 2, 2009)

9 students, all returning from prior session. Focus of class: standings and brief discussion of the gunas: rajas (firey or active, also refers to instability or nervousness), tamas (lazy or passive, also stability), & sattva (clarity or lightness).

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 Utthita Trikonasana is taught twice in one class, the definition is given after the first listing (see #3 & 5). 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 the Invocation to Patanjali;

2. Tadasana / Samasthiti
Tada = Mountain / Sama = Same, Sthiti = Stable;
Compare/contrast sides, stability, ability, etc.

3. Utthita Trikonasana
Utthita = Extended, Tri = Three, Kona = Angle
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;
Move Into...

4. Virabhadrasana 2
Virabhadra = Warrior
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;

One student with pain/compression in forward ankle (left side) in Trikonasana and Virabhadrasana 2. She is hyper-extending or falling in the back of the knee in Trikonasana. Instruct on how to straighten the knee by lifting front and back of thighs to "pull" the compression out of the ankle. Repeat Trikonasana at the wall, foot angled up on brick to bring a more natural angle to the ankle, providing more power or ability to lift.

5. Utthita Trikonasana
@ the wall, toe mounds up on brick;
3-4x;
1st time addressing ankle pain;
2nd time addressing pain in lower back on back leg side (different student), and showing how similar compression happens in back when back thigh is forward (and/or knee bends);
3rd & 4th times work on keeping front leg stable, hitting outer hip in at the same time taking upper thigh of back leg towards the hamstring; making the hips compact to bring stability;

6. Parsvottanasana
Parsva = Side, Uttana = Intense;
2x; front heel up on 2 bricks;

7. Utthita Trikonasana
Compare after Parsvottanasana;
Into...

8. Virabhadrasana 2
Into...

9. Utthita Parsvakonasana
Utthita = Extended, Parsva = Side, Kona = Angle
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;

10. Dandasana
Danda = Staff or Rod
Seated up on 2 blankets, folded into 3rds; one blanket under knees;
Feet hip width apart;
Extend arms up to open side chest;
From hips move forward to hold ankles or feet, extend chest forward, concave back;

11. Janu Sirsasana
Janu = Knee, Sirsa = Head
From Dandasana, keep one leg straight, with hand pacify back of other knee as leg bends & turns to side;
Support bent knee with blanket or brick if raised off of floor;
Extend arms up to open side chest;
From hips move forward to hold ankles or feet, extend chest forward, concave back;

12. Savasana
Sava = Corpse
Rest with head on folded blanket;
Arms & legs extend out straight;
Eyes closed, breath soft & regular;
Relax everything.