Tuesday 4.30p MS — Week 3 (September 15, 2009)

Focus: Shoulder and upper back to relieve neck strain and open the chest.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Urdhva Hastasana in Swastikasana
a. Hold the upper wall ropes while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest.

2. Urdhva Baddhanguliyasana in Chair Tadasana (2X)
a. Sitting erect in a chair, same actions as if standing in Tadasana.

3. Gomukhasana arms in Chair Tadasana (3X)
a. Ardha Gomukhasana arms: Sitting erect in a chair, take the right arm up, bend the right elbow. Hold the right elbow with the left hand and bring the elbow behind the head. Open the armpit.

4. Urdhva Baddhanguliyasana in Chair Tadasana
a. Repeat to feel the effect of Gomukhasana.

5. Rope Shoulder Harness in Chair Tadasana
a. Assisted to take the trapezius down, lift the chest, and free the neck.

6. Back Arch in Chair Tadasana
a. With chair back just below shoulder blades, Assistant helps Student back arch to open chest. Hold the back rung of the chair.

7. Virabhadrasana II
a. Omitted for time. Do next time.

8. Utthita Trikonasana
a. Omitted for time. Do next time.

9. Utthita Parsvakonasana
a. Omitted for time. Do next time.

10. Parsvottanasana (hands on wall ledge) 2X
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.

11. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.

12. Supta Baddha Konasana
a. Knees on a second bolster if hips are stiff.

13. Viparita Karani (15 min)
a. Omitted for time.