Friday 6:00a Asana 1: Week 5 (May 29, 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.

Three students. Focus of class: lengthening space between hips and thighs to relieve lower back and sciatica pains.

1. Adho Mukha Svanasana
Heels at the wall;

2. Supta Padangusthasana
Two belts used: one at upper thigh, the other to hold upper foot;
a. Leg at 90 degrees
b. Leg out to the side
c. Leg crosses abdomen to other side

3. Adho Mukha Svanasana
Heels at the wall;

4. Gomukhasana
Sit on brick to lift the side chest;
Alternate both arms up on each side;
Maintain evenness at both sides of the body;

5. Adho Mukha Svanasana

6. Chair Sarvangasana
7-10 minutes

7. Viparita Karani
7-10 minutes

8. Savasana