Thursday 6.30p Intro — Week 29 (September 17, 2009)

New student not in class
Focus: Week 8 of syllabus. Because there are no new students, this offers a rare opportunity to work on consolidating the Intro poses.

Discussion: Pratyahara and Dharana - Stabilizing the mind
[See Tuesday 6.30p Intro — Week 29 (September 15, 2009)]

Invocation in Swastikasana

1. Upavistha Konasana and Parsva Upavistha Konasana

2. Padangusthasana Dandasana

3. Tadasana/Samasthiti

4. Utthita Trikonasana
a. Outer hips in and criss cross action at sacrum for all standings.

5. Utthita Parsvakonasana

6. Virabhadrasana II

7. Virabhadrasana I
a. Omitted for time and emphasis.

8. Parivrtta Trikonasana
a. Pin the hips to bring the trunk towards the midline.

9. Ardha Chandrasana
a. Outer hips in and criss cross action at sacrum.

10. Uttanasana (Baddha Hasta arms)

11. Padangusthasana
a. Omitted for time and emphasis.

12. Virasana (Parvatasana arms)

13. Adho Mukha Virasana

14. Adho Mukha Svanasana

15. Urdhva Mukha Svanasana
a. Thighs on a brick to facilitate opeing the chest with less arm strength.

16. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana

17. Sirsasana Cycle
a. Stool Sirsasana

18. Sarvangasana Cycle
a. Salamba Sarvangasana

b. Ekapada Sarvangasana
Foot on chair seat or floor.

c. Halasana
Feet on chair seat or floor.

d. Chair Supta Konasana
Omitted for time.

e. Chair Karnapidasana
Omitted for time.

19. Paschimottanasana

20. Savasana