Tuesday 6.30p Intro — Week 28 (September 8, 2009)

Focus: Portion of Week 8 of syllabus. Because there are no new students, this offers a rare opportunity to begin work on Asana I poses. Hip actions in standings, twists, and forward extensions.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Adho Mukha Svanasana

2. Tadasana/Samasthiti

3. Utthita Trikonasana
a. Assistant rotates student’s right thigh to bring femur into the socket to relieve lower back strain.
b. Turn the left groin out.

4. Virabhadrasana II
a. Omitted for time and emphasis.

5. Utthita Parsvakonasana to Utthita Trikonasana
a. Assistant rotates student’s right thigh in Utthita Parsvakonasana to bring femur into the socket to relieve lower back strain.
b. Keeping that action, straighten the knee to Utthita Trikonasana.

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

7. Parivrtta Trikonasana
a. Omitted for time and emphasis.

8. Ardha Chandrasana
a. Femur into the socket to keep the inner edge of the right foot down.

9. Uttanasana
a. Belt outer femurs into the socket to relieve lower back tightness. Hands on floor.

10. Padangusthasana
a. Omitted for time and emphasis.

11. Prasarita Padottanasana (hands on bricks, concave back)
a. Belt outer femurs into the socket, spread the knees apart.

12. Virasana (Parvatasana arms)
a. Omitted for time and emphasis.

13. Adho Mukha Virasana
a. Omitted for time and emphasis.

14. Urdhva Mukha Svanasana
a. Omitted for time and emphasis.

15. Marichyasana III (3X)

16. Forward Extensions
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana (hold sides of the feet)
Janu Sirsasana (Omitted for time and emphasis.)
Paschimottanasana

17. Sirsasana Cycle
a. Salamba Sirsasana (Omitted for time and emphasis.)

18. Sarvangasana Cycle
a. Salamba Sarvangasana

b. Ekapada Sarvangasana
Foot on chair seat.

c. Halasana
Feet on floor.

d. Supta Konasana
Omitted for time. Will start work on it next week.

e. Parsva Halasana
Feet on floor.

f. Chair Karnapidasana
Omitted for time.

19. Paschimottanasana

20. Savasana