Thursday 6.30p Intro — Week 16 (June 18, 2009)

Focus: Continue work on Week 7 of syllabus, where we left off in Week 15, with special emphasis on Parsvottanasana legs in Parivrtta Trikonasana: lift and lengthen the right leg from the ankle up to the hip.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Tadasana/Samasthiti
a. Don’t shrug the shoulders. Extend the arms away from you.
b. Roll open shoulders and move inner edge of shoulder blades into the back body without throwing the navel or thighs forward.

2. Utthita Trikonasana
a. Jumping to Utthita Hasta Padasana, extend the “wings of the shoulder blades away from each other. Sharp action makes the arms vibrant. It keeps the mind sattvic.
b. When turning the right foot out, don’t let the left shoulder wander and turn with the leg. Keep it open and extending towards the fingertips.
c. Lift and lengthen the right leg from the ankle up to the hip.

3. Utthita Parsvakonasana

4. Vimanasana

5. Parivrtta Trikonasana (multiple times)
a. Left hand on right ankle, press down and lift up to bring left inner shoulder blade into the back body.
b. At the wall, lift and lengthen the right leg from the ankle up to the hip.

6. Sirsasana Cycle
a. Chair Sirsasana: Each shoulder on a chair seat to prevent shrugging the shoulders. Roll back and forth to massage shoulders. (Next week.)

7. Sarvangasana Cycle
a. Salamba Sarvangasana

b. Ekapada Sarvangasana
Omitted for time.

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.

8. Savasana (5 min)