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)