Thursday 9.30a Asana I — Week 37 (November 12, 2009)

Focus: Apply leg actions in standings from the Purvis workshop to sitting poses.

Discussion: Patanjali Yoga Sutra I.2-4, What is Yoga? [See Tuesday 6.30p Intro — Week 2 (November 10, 2009)]

Invocation in Swastikasana

1. Upavistha Konasana
a. Take the front thighs towards the back thighs to bring both the inner and outer knee into contact with the floor.

b. Extend the back thighs towards the heels, and, then, dig the heels down to prevent shortening the Achilles tendons. Keeping the heel strongly fixed, gripping the floor, which provides resistance, then extend the balls of the big toes and forefeet forward into a slight plantar flexion. This further opens up the backs of the knees, but provides length without hyperextension.

c. Extend from the inner ankles towards the inner heels. From the heels towards the toes, extend.

d. Spread the toes. Broaden the forefeet, from the big toes towards the baby toes, to help lift the sacroiliac region and bring the outer thighs in. It centralizes the body, and, thus, lifts the spine.

e. All of these actions spread the consciousness to each nook and cranny of the body and mind, thus helping to stabilize the mind.

2. Parsva Upavistha Konasana
a. Same leg actions.

3. Baddha Konasana
a. Back to wall, sit on folded blankets high enough to support the outer thighs.

b. Brick between feet.

4. Janu Sirsasana
a. Combine Upavistha Konasana and Baddha Konasana actions to extend forward.

5. Brick Setubandha