Thursday 6.30p Intro — Week 2 (September 10, 2009)

1 new student
Focus: Pin the hips in standings. For pregnancy, short timings on standings to prevent fatigue, then sitting and supine poses.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Brick Tadasana (Brick between thighs)
a. Pin the hips.

2. Urdhva Hastasana
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Elbow behind the head. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Make a connection: Brick between thighs, lift the knees to lift the arms.

3. Tadasana (Urdhva Baddhanguliyasana)

4. Tadasana (Namaskara and Urdhva Namaskara arms)

5. Utthita Hasta Padasana

6. Parsva Hasta Padasana

7. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. With the back to the wall to minimize fatigue, hold the wall ropes to lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.

8. Utthita Parsvakonasana
a. Straighten the right knee to:

9. Utthita Trikonasana

10. Parsvottanasana
a. Hands on wall, concave back. Right heel up on brick.
b. Baddha Hasta arms, pin the hips to go down.

11. For pregnancy and fatigue:
Upavistha Konasana (head on chair seat)
Baddha Konasana (upright, then head on chair seat)
Supta Baddha Konasana (sandbags on groins to relieve mental agitation)

12. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted for pregnancy. Do next week.

13. Forward Extensions (Substituted sitting and supine poses for pregnancy. Do next week.)
a. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
b. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
c. Paschimottanasana

14. Sarvangasana Cycle
a. Chair Sarvangasana (Omitted for pregnancy. Do next week.)

15. Savasana