Tuesday 4.30p MS — Week 2 (September 8, 2009)

Invocation in Swastikasana

1. Urdhva Hastasana
For lack of stability and balance in Tadasana:
a. Halve the upper wall ropes and hold them while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest. (LS, JC, LL)
b. Halve the upper wall ropes and hold them while kneeling, facing the wall. With brick between the thighs, take the outer thighs and hips in. Use the inner thigh muscles to try to lift up the brick. (JM)

2. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Sitting on a bolster in Swastikasana, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.

3. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable. (JM)

4. Parsvottanasana (hands on wall ledge) 3X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.

5. 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.

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

7. Savasana