Tuesday 6.30p Intro — Week 2 (November 10, 2009)

Focus: Placement of the head in standings, and applying astanga yoga principles to practice.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutra I.2-4, What is Yoga?
Patanjali Yoga Sutra II.29-45, What is Astanga Yoga?
From its very inception, yoga has focused primarily upon attaining peace of mind as its goal. Indeed, Patanjali, the compiler of the ca. 200 B.C.E. Yoga Sutras, summarized it in the second through fourth sutras: “Yoga is the cessation of the movements of the consciousness. All else is not yoga.” In other words, yoga is samadhi (enlightenment) and the discipline of yoga removes the obstacles to samadhi. [See Thursday 6.30p Intro — Week 6 (April 9, 2009) for a more complete discussion.]

Patanjali’s yoga is divided into eight limbs, or astanga yoga. It includes the ethical precepts and disciplines of yama and niyama, the poses and breath regulation of asana and pranayama, the withdrawal of the senses — pratyahara, and the various stages of concentration, meditation and spiritual absorption — dharana, dhyana, and samadhi. When, in samadhi, the purity of the intellect equals the purity of the soul, the consciousness is freed of its movements and, along with the intellect, both dissolve in the beacon light of the soul. When the sages of old were asked to explain yoga, they could only utter, “Neti, neti!” — “Not this! Not this!” [See Saturday 10.30a Intro — Week 12 (May 23, 2009) for a more complete discussion.]

Invocation in Swastikasana

1. Tadasana/Samasthiti
a. Roll open the shoulders. Trapezius and shoulder blades down.

2. Tadasana (Paschima Baddhanguliyasana arms)
a. Added to bring mobility when rolling open the shoulders.

3. Tadasana (Paschima Baddha Hasta arms)
a. Added to bring mobility when rolling open the shoulders.

4. Urdhva Hastasana
a. Skipped for time and emphasis.

5. Tadasana (Gomukhasana arms)
a. Skipped for time and emphasis.

6. Utthita Hasta Padasana

7. Parsva Hasta Padasana

8. Utthita Trikonasana
a. Keep the face and jaw relaxed, despite the perceived difficulty of the pose. Your face must remain quiet to keep the brain quiet, and to prevent the nerves from becoming irritated. This contentment allows for self-study and enthusiasm in practice, which conquers the desire to escape. Zeal in practice reflects the attitude of a purified consciousness. Endurance alone can be a sign of ignorance — an advanced student is merely capable of doing the wrong pose longer, says BKS Iyengar. When the lift of the legs supports the spine, the mind becomes pacified. Then endurance has a purpose — to allow enough time to afford self-discovery through self-study.

b. Slow, smooth breathing to aerate the brain cells. When you aerate the brain, it becomes sober, quiet and passive.

9. Tadasana (Urdhva Baddhanguliyasana)
a. Take the baby fingers closer to each other to help lock in the elbows.

10. Virabhadrasana II
a. Keep the trunk in the middle, perpendicular to the floor. Drop the trapezius to lift the chest.

b. Keep the head slightly back, withdrawn so that it does not “go with the motion.”

11. Utthita Parsvakonasana

12. Virabhadrasana I
a. Lift the entire anterior trunk. Lift from the eyes of the sternum, not just by throwing the head back.

13. Parsvottanasana (hands on bricks)

14. Prasarita Padottanasana
a. Concave back: Hands on the hips. Lift from the eyes of the sternum, not just by throwing the head back.

b. Extended phase: Head down on a brick.

15. Forward Extensions
a. Dandasana

b. Padangustha Dandasana

16. Savasana