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.