Tuesday 4.30p MS — Week 2 (November 10, 2009)

Focus: Standing poses for continuing students, restorative poses for pain in new students.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Urdhva Hastasana in Swastikasana (holding upper wall ropes)
a. Lift the sternum and collar bones by lifting up the arms.

2. Utthita Trikonasana (3X)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina

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 coming from the shoulders, support shins on bolster and put a blanket beneath the feet to prevent foot pain and nausea. Support the sternum without jamming the bolster into the gut. Can turn the chair to allow space for the head to drop down, lengthening the neck. (BG)

b. For muscle pain and fatigue. Knees in to prevent jamming the sacroiliac joint when bending forward. (DB)

3. Virabhadrasana II (3X)
a. With the back to the wall, pull down the wall ropes but keep the elbows down to pull down the shoulders and trapezius.

4. Virabhadrasana I (2X)
a. Right foot on the chair seat, and hands at the wall for stability.

Supta Tadasana
a. After muscle pain and fatigue have subsided, with bent knees push towards the head to take the shoulder blades and trapezius down towards the tail bone to free the neck. (DB)

5. Chair Sarvangasana
a. Viparita Karani (BR)

6. Supported Savasana (20 min)
a. On two blankets folded in half, calves on chair seat (DB), or knees on bolster once headache has been relieved (BG). Cover with blankets to calm down the mind. Support head, hands and elbows.

Supta Baddha Konasana
a. Knees on a second bolster. (LM)

Viparita Karani (BR & MF)