Tuesday 4.30p MS — Week 8 (October 20, 2009)

Focus: Consolidate several standing poses, repeat Chair Sarvangasana and Viparita Karani.

Note new poses for this week are in bold face.

1. Invocation in Swastikasana

2. Tadasana/Samasthiti
a. Keep the shoulder blades down towards the tail bone. Make the light and the brain innocent.

3. Tadasana - Urdhva Hastasana (10 X)
a. Fast to coordinate breath and movement

4. Utthita Trikonasana (2 X)
a. Take the shoulder blades down towards the tail bone and lift the sternum chest to lighten the head.
b. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina.

5. Utthita Parsvakonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina.

6. Parsvottanasana
a. Parallel to the wall with the right shoulder on the wall, and holding the chair back to prevent fatigue or falling due to lack of balance and stamina. (JM)

7. Calf Stretcher Tadasana
a. Wooden calf stretcher

8. Parsvottanasana
a. Repeat to feel the effect of stretching the calves.

9. Chair Sarvangasana
a. On three blankets folded in half to prevent over-flexing the neck or experiencing a choking sensation. Rolled hand towels under trapezius on both sides of the neck to lift C7 and to take the outer deltoids down. (JC, BR)

b. Cautions: see prior class.

10. Viparita Karani (15 min)
a. On three staggered blankets folded in half to open the chest.