Tuesday 6.30p Intro — Week 30 (September 22, 2009)

Focus: the fear complex

Discussion: Body - mind - breath
See [Monday 6.30p Asana I — Week 35 (September 21, 2009)]

By the body for the body
By the body for the mind
By the body for the breath, etc.

1. Invocation in Swastikasana
a. By the body for the body: Reinforce the spine with the paraspinal muscles... back ribs, shoulder blades, latissimus dorsi.
b. By the breath for the body: apanic cycles with mulabandha and uddiyana kriya to reinforce the spine at the root.

2. Upavistha Konasana
a. mulabandha and uddiyana kriya

3. Parsva Upavistha Konasana
a. By the mind for the body: When stiff, the willpower gives up first.
b. By the breath for the body: Out of fear of pain you hold the breath, which makes you stiffer.
c. By the breath for the mind: Reverse the pattern to keep calm. Add mulabandha and uddiyana kriya .

4. Padangusthasana Dandasana

5. Baddha Konasana
a. mulabandha and uddiyana kriya

6. Adho Mukha Svanasana
a. By the body for the body: Pin the hips, and outer deltoids in. This increases strength and elongation.
b. By the body for the mind: When you learn from prakrti there is less struggle; the mind becomes more sattvic.
c. By the body for the breath: It is easier to breath. “Understand that you are commencing the study of embodiment.”

7. Adho Mukha Vrksasana
a. Palms on slanting plank

8. Viparita Karani (20 min)
a. Staggered double-fold blankets.
b. By the body for the mind