Tuesday 6.30p Intro — Week 15 (June 9, 2009)

Focus: Continue work on Week 7 of syllabus. This sequence has a little bit of everything. Introduced menstrual sequence and headache sequence.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Upavistha Konasana

2. Parsva Upavistha Konasana

3. Tadasana/Samasthiti

4. Utthita Trikonasana (2 X)

5. Virabhadrasana II

6. Utthita Parsvakonasana

7. Prasarita Padottanasana
a. Added for rest.

8. Vimanasana

9. Parivrtta Trikonasana
a. Back leg action as in Vimanasana.
b. Pin the hips to bring the body to the midline and to facilitate extension of the spine from tail bone to crown of head.

10. Ardha Chandrasana

11. Uttanasana (Baddha Hasta arms)

12. Padangusthasana

13. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.

14. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.

15. Mayurasana palms
a. Teaches to keep entire palm on floor in Adho Mukha Svanasana.

16. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.

17. Brick Setubandha Sarvangasana
a. Vertical brick beneath sacrum teaches “tail bone in” action for Urdhva Mukha Svanasana. Get well on top of shoulders to relieve lower back pain.

18. Urdhva Mukha Svanasana
a.. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.

19. 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?

20. Sarvangasana Cycle
a. Salamba Sarvangasana
From Ardha Halasana with feet on chair seat. For ear pressure due to neck problems, roll shoulders out more and support trapezius with rolled hand towels to create space in neck. (PH)
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. Knees on chair seat.

21. Forward Extensions
Inserted after Sarvangasana so that Sarvangasana became the “neutral gear” after Urdhva Mukha Svanasana

Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana

22. Savasana (5 min)