Tuesday 4.30p MS — Week 1 (September 1, 2009)

Invocation in Swastikasana

1. Supine Tadasana

2. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable.

3. Rope Malasana
a. Arms up to open armpit chest while squatting

4. Virabhadrasana II [Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings] 3X
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina.
b. Turn right foot out. Right shin vertical to make a square.
c. Shoulders down. Buttocks down.
d. Lift right side chest up off of right thigh.

5. 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
b. Omitted for time. Do next time.

6. 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
b. Shin vertical at chair seat, hand on chair seat.
c. Alternate for lack of leg strength: Sit on 2 bricks on chair seat, facing wall. First work on right leg alignment. Once that is learned, work on stretch of left leg.

7. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. JM: Stack folded blanket on bolster to free breath.
c. LS: Belt groins to prevent neck pressure.
d. Use as recovery pose in lieu of Chair Dandasana or Chair Urdhva Hasta Dandasana.

8. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Omitted for time. Do next time.

Prasarita Padottanasana (concave back)
a. Omitted for time. Do next time.
b. Buttocks at wall, hands on chair seat

10. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle

11. Savasana