Tuesday 4.30p MS — Week 1 (November 3, 2009)

Focus: Foot and shoulder actions.
2 new students in class.

Discussion: Effort, energy and enthusiasm to still the mind.

Invocation in Swastikasana

1. Chair Tadasana
a. Sitting erect in the chair, press down evenly the four corners of the feet to align the legs, spine, and mind.
b. Chair Bharadvajasana
Especially to left for scoliosis. (LM)

2. Urdhva Baddhanguliyasana in Chair Tadasana (2X)
a. Sitting erect in a chair, same actions as if standing in Tadasana.
b. Sandbags on feet arms in Paschima Baddhanguliyasana to make the mind alert. (LM)

3. Urdhva Hastasana in Chair Tadasana (2X)

4. Gomukhasana arms in Chair Tadasana (2X)
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. Side bend to the left open the right side ribs. Open the armpit.

5. Upper Wall Rope Utkatasana
a. Sitting in a chair facing the wall, use the weight of the body to create a traction counter balance to open the shoulders and elongate the spine in line with the arms.
b. Externally rotate upper arms to relieve shoulder pain.

6. Supta Baddha Konasana
a. Knees on a second bolster.

7. Chair Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two. For headache from Supta Baddha incorrect head position. (DB)

8. Viparita Karani (LS only: 10 min)
a. Wrap hand towels around 1.5” wedges as support under trapezius at neck to decompress throat, and improve speech.