Friday 6.00a Asana 1 — Week 35 (September 4, 2009)

Focus: Abdominal and twists from Sequence #6, Basic Guidelines for Teachers of Yoga, YOG: Pune, 2003.

Invocation in Swastikasana

1. Tadasana/Samasthiti
a. Pin the hips.

2. Utthita Trikonasana
a. Pin the hips and criss cross action at sacrum.

3. Utthita Parsvakonasana

4. Prasarita Padottanasana
a. Prasarita = spread. Spread the inner knees apart, away from each other.

5. Supta Padangusthasana
a. Supta Tadasana
b. Supta Padangusthasana I
c. Supta Padangusthasana II
Brick beneath trochanter to keep femur in socket.

6. Urdhva Prasarita Padasana

7. Paripurna Navasana

8. Marichyasana III (10X)

9. Paschimottanasana

10. Adho Mukha Svanasana

11. Sirsasana Cycle
a. Salamba Sirsasana

12. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Parsvaikapada Sarvangasana

d. Halasana

e. Karnapidasana
Omitted for time.

f. Supta Konasana
Omitted for time.

g. Parsva Halasana
Omitted for time.

13. Savasana (5 min)