Tuesday 4.30p MS — Week 5 (September 29, 2009)

Focus: In restorative poses, recognize the difference between opening with support of the breath and props (such as a bolster beneath the knees in Supta Baddha Konasana), and “stretching” which, at its worst, is aggressively imposed on the body by the mind. Space, length, and freedom come naturally with the exhalation.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Bolster Supported Savasana (5 min)
a. Tilt the bolster to keep the mind awake and alert.
b. Bolster on thighs to reduce brain activity and cool the mind. To relieve knee pain and headache, 60# on thighs (BR).
c. Simhasana Box Supported Savasana to open intestines and release heat. (JM)

2. Ujjayi I and II in Bolster Supported Savasana (5 min)
a. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between.

3. Ujjayi I and II in Supta Baddha Konasana
a. Knees on a second bolster, especially if knees are stiff to relieve back pain and calm the mind. (AP) Less stretching sensation at inner thighs, but greater opening over time with support.
b. Arm support to prevent forcing open the chest.
c. Blanket beneath feet to keep feet warm. Less frequent myoclonus with bolster support than when legs straight and weighted in Savasana. (JM)
d. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between. The breath spreads more to the sides than when the legs are straight in Savasana.

3. Viparita Karani (15 min)
a. Staggered double-fold blankets (JC); others over bolster.
b. By the body for the mind