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)