Tuesday 4.30p MS — Week 7 (June 16, 2009)

Focus: Review of Preliminary Course poses and how adapted for this class. Parivrtta Trikonasana and Rope Wall Uttanasana for scoliosis. Viparita Karani for knee swelling.

No new students.

Invocation in Swastikasana

1. Tadasana/Samasthiti (back to the wall)
a. Lift kneecaps.

2. 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

3. Utthita Parsvakonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina

4. Prasarita Padottanasana
a. Buttocks at wall for stability, hands on chair seat.
b. Bend the knees, wident the inner thighs away from each other, and lift back knees up to buttocks to straighten the knees. (BR)
c. Stand evenly on both feet. Move left inner thigh more away from midline. (LM)

5. Wall Parivrtta Trikonasana
a. Stage 1, upright and turn only.
b. Left hand pulls rope hook; right hand pushes wall.
c. Navel back and lift pubic plate to lengthen lumbar spine and soften lumbar muscles. Then turn. (LM)

6. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.
b. Front thigh to femur to back thigh, into wall.

7. Viparita Karani (45 minutes)
a. Buttocks and upper back supported on folded blanket atop firm blue bolster; blanket under head. Thighs belted to Rope Wall to take front thigh to femur to back thigh, into wall.
b. Quiets the brain and reduces knee inflammation. Afterwards could bend knees, without bearing weight, with less pain. (MF)