Thursday 6.30p Intro — Week 1 (November 5, 2009)

1 new student in class.

Focus: Arms and legs in standings.

Discussion: Patanjali Yoga Sutra I.14, What is Yoga Practice?
Practice can be simply summarized as the effort, energy and enthusiasm to still the mind. [See Thursday 9.30a Asana I — Week 34 (October 22, 2009) for a more complete discussion.] Put the diaphragm in a position that eases breathing and effort so that the mind may remain calm.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Urdhva Hastasana
a. Thighs back and lift the pubic plate to keep the diaphragm neutral and ease breathing.

3. Tadasana (Urdhva Baddhanguliyasana)
a. Lift the side ribs to straighten the elbows.

4. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms. For rotator cuff injuries, do not do this side. Instead, concentrate on upper arm lift, as in Ardha Gomukhasana, to lift the collar bone up and externally rotate the upper arm away from the injury site.

5. Tadasana (Urdhva Baddhanguliyasana)
a. The side ribs are able to lift more after doing Gomukhasana.

6. Utthita Hasta Padasana
a. When landing from the jump, keep the knees bent and land on the toes to prevent jarring the spine.

7. Parsva Hasta Padasana
a. Align the knee cap by turning out the entire leg.

8. Utthita Trikonasana
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
b. Move the right buttock bone in, anteriorly, to prevent the right knee from wandering in anteriorly.

9. Virabhadrasana II
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
b. Move the right buttock bone in, anteriorly, to prevent the right knee from wandering in anteriorly.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.

10. Utthita Parsvakonasana
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
b. Move the right buttock bone in, anteriorly, to prevent the right knee from wandering in anteriorly. Then, from there, turn open the chest.

11. Upper Wall Rope Urdhva Hastasana
a. Press hands into upper wall ropes to lift the pubic plate. Thighs back and lift the pubic plate to keep the diaphragm neutral and ease breathing.

12. Virabhadrasana I
a. Press the hands into imaginary upper wall ropes, as in Upper Wall Rope Urdhva Hastasana, to feel the resistance to help lift the pubic plate. This takes the pressure off of the diaphragm to help breathe.

13. Parsvottanasana (hands on wall, concave back)
a. Right foot on brick, toes up the wall to pull right hip back, left hip forward. Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.

Parsvottanasana (hands on ledge, concave back)
b. Press the side wrists down onto the ledge to take the shoulder blades down and lift the chest.

Parsvottanasana (head on brick on chair seat)
c. Support the head to make the mind quiet. If there is resistance inside, support head with an additional brick to allow the stretch to come. With the elbows on the chair seat, grip the fingers over the back edge of the chair seat and pull towards you to take the shoulder blades down and lift the chest.

Parsvottanasana (hands on bricks, head up)
d. Grip the fingers over the front edge of the flat brick and pull towards you to take the shoulder blades down and lift the chest. If stiff, bend the right knee. Once the concave back action comes, pull right hip back to begin to straighten the knee.

14. Prasarita Padottanasana (hands on bricks, concave back)
a. Grip the fingers over the front edge of flat bricks and pull towards you to take the shoulder blades down towards the tail bone and lift the chest.

Prasarita Padottanasana (fingertips on floor, concave back)
b. Pull fingertips back, as above, to take the shoulder blades down towards the tail bone and lift the chest.

Prasarita Padottanasana (extended phase)
c. Head on floor.

15. Dandasana
a. Palms down, fingers facing forward, open the fingers and knuckles. Press the palms down, extending the arms into the body with the shoulders rolling back.

b. Biceps turn open and lift upward out of the elbows to straighten the arms and lift the chest.

Shoulders roll back, trapezius down towards the tail bone, clavicles widen, and armpit chest forward to lift the front body.

c. Descend the shoulder blades. Then retract the bottom tips of the shoulder blades towards each other and take the shoulder blades into the back body. Additionally, take the dorsal spine in, and the sacrum in, both towards the front body. These actions support the opening of the front body.

d. Although the buttock bones are contacting the floor, press the palms down and lift the biceps up — as in handstand — to lift the weight of the pelvis and trunk up, off of the buttock bones. Make the arms like a staff.
[Similar to Geeta Iyengar, 7-3-09 PM Advanced Class.]

16. Urdhva Hasta Dandasana
Keeping that lift of the side chest, take the arms up in Urdhva Hastasana.

17. Padangustha Dandasana
Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action. Arms pull back to take the shoulder blades down towards the tail bone. Bring the armpit chest forward.

18. Viparita Karani

Tuesday 6.30p Intro — Week 1 (November 3, 2009)

Focus: Arms and legs in standings.
4 new students in class.

Discussion: Patanjali Yoga Sutra I.14, What is Yoga Practice?
Practice can be simply summarized as the effort, energy and enthusiasm to still the mind. See Thursday 9.30a Asana I — Week 34 (October 22, 2009) for a more complete discussion.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Urdhva Hastasana

3. Tadasana (Urdhva Baddhanguliyasana)

4. Tadasana (Paschima Baddhanguliyasana arms)
a. Added to bring mobility to the Urdhva arm positions.

5. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Left arm in Paschima Namaskarasana to complete Gomukhasana arms. For rotator cuff injuries, do not do this side. Instead, concentrate on upper arm lift, as in Ardha Gomukhasana, to lift the collar bone up and externally rotate the upper arm away from the injury site.

6. Utthita Hasta Padasana
a. When landing from the jump, keep the knees bent and land on the toes to prevent jarring the spine.

7. Parsva Hasta Padasana
a. Align the knee cap by turning out the entire leg.

8. Utthita Trikonasana
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
b. Move the right buttock bone in, anteriorly, to prevent the right knee from wandering in anteriorly.

9. Tadasana/Samasthiti
a. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee, to make the knee light. Don’t just throw the knees back. This prevents indentations at either the top or bottom knee.

10. Virabhadrasana II
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
b. Move the right buttock bone in, anteriorly, to prevent the right knee from wandering in anteriorly.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.

11. Utthita Parsvakonasana
a. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
b. Move the right buttock bone in, anteriorly, to prevent the right knee from wandering in anteriorly. Then, from there, turn open the chest.

12. Utthita Hasta Padasana
a. Jumping is easier because there is more freedom in the hips, which facilitates a more graceful rhythm.

13. Parsvottanasana (hands on wall, concave back)
a. Right foot on brick, toes up the wall to pull right hip back, left hip forward.
b. Second time: Straighten left inner knee. Keeping the left shin back, turn the left calf from inner towards outer to bring the left hip forward.

14. Prasarita Padottanasana (concave back)
a. Omitted for lack of time

15. Forward Extensions
a. Omitted for lack of time & flexibility

16. Savasana

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.

Saturday 10.30a Intro — Week 1 (September 5, 2009)

6 New students
Invocation in Swastikasana

1. Brick Tadasana (Brick between thighs)
a. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee, to make the back knee light. Don’t just throw the knees back. This prevents indentations at either the top or bottom knee.
b. Lift to straighten the knee, not straighten then lift. The latter locks the knee backwards and prevents lift of the leg.
c. Pin the hips.

2. Urdhva Hastasana
a. Brick between thighs, lift the knees to lift the arms.

3. Tadasana (Urdhva Baddhanguliyasana)
a. How is lifting the arms different when feet are apart or feet together?

4. Tadasana (Namaskara and Urdhva Namaskara arms)
a. Omitted. Do next week.

5. Utthita Hasta Padasana

6. Parsva Hasta Padasana
a. Align knee. Don’t let pelvis drop.

7. Virabhadrasana II (3X)
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.

8. Utthita Trikonasana
a. Similar as above.

9. Parsvottanasana (hands on wall, concave back)
a. Omitted. Do next week.

10. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted. Do next week.

11. Forward Extensions
a. Omitted. Do next week.

12. Savasana

Thursday 6.30p Intro — Week 1 (September 3, 2009)

1 new student
Focus: Legs in standings.

Invocation in Swastikasana

1. Rope 1
a. Shoulder blades down, head up.

2. Brick Tadasana (Brick between thighs)
a. To straighten the knee, lift both the kneecap and the back thigh up, away from the knee, to make the back knee light. Don’t just throw the knees back. This prevents indentations at either the top or bottom knee.
b. Lift to straighten the knee, not straighten then lift. The latter locks the knee backwards and prevents lift of the leg.
c. Pin the hips.

3. Urdhva Hastasana
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Elbow behind the head. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. Make a connection: Brick between thighs, lift the knees to lift the arms.

4. Tadasana (Urdhva Baddhanguliyasana)
a. Omitted. Do next week.

Tadasana (Namaskara and Urdhva Namaskara arms)
a. Omitted. Do next week.

5. Utthita Hasta Padasana
a. Left heel at the wall. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip.

6. Parsva Hasta Padasana
a. Left heel at the wall. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip.

7. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings. Left heel at the wall.
b. Turn the right leg out more to bring the right femur more into the socket. Connecting the femur into the socket supports the pelvis and trunk.
c. Lift the right pelvic rim up, off of the thigh, to bring more freedom to the hip joint when bending the right knee. Keeping that up, then sit the right buttock down.
d. Inner left knee push laterally into the bone (towards the wall) to keep the weight off of the right hip. This also prepares for Prasarita Padottanasana.

8. Utthita Trikonasana
a. Similar as above.

9. Parsvottanasana (hands on wall, concave back)
a. Right heel up on brick.

10. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted. Do next week.
b. Prasarita = spread. Spread the inner knees apart, away from each other.

11. Forward Extensions
a. Omitted. Do next week.

12. Viparita Karani (5 min)
a. Substituted for Sarvangasana Cycle

13. Savasana

Tuesday 4.30p MS — Week 1 (September 1, 2009)

Invocation in Swastikasana

1. Supine Tadasana

2. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable.

3. Rope Malasana
a. Arms up to open armpit chest while squatting

4. Virabhadrasana II [Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings] 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.
b. Turn right foot out. Right shin vertical to make a square.
c. Shoulders down. Buttocks down.
d. Lift right side chest up off of right thigh.

5. Utthita Trikonasana
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
b. Omitted for time. Do next time.

6. 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
b. Shin vertical at chair seat, hand on chair seat.
c. Alternate for lack of leg strength: Sit on 2 bricks on chair seat, facing wall. First work on right leg alignment. Once that is learned, work on stretch of left leg.

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.
b. JM: Stack folded blanket on bolster to free breath.
c. LS: Belt groins to prevent neck pressure.
d. Use as recovery pose in lieu of Chair Dandasana or Chair Urdhva Hasta Dandasana.

8. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Omitted for time. Do next time.

Prasarita Padottanasana (concave back)
a. Omitted for time. Do next time.
b. Buttocks at wall, hands on chair seat

10. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle

11. Savasana

Tuesday 4.30p MS — Week 1 (May 5, 2009)

Focus: Chest opening and restorative.
Two new students.

Discussion: Guidelines for Practice
[See Free Friday 6.00p Intro — Week 1 (Mar 6, 2009) for other parts.]
Learn the “direction” of the asana. In order to understand the “shape” of the pose, we break it down into component actions. Like in math, we add up all of these actions. But, unlike math, the sum is “greater than the parts.” The sum is the “rhythm” of the pose.

In order to learn the rhythm of the pose, we have to factor in “timing;” the pose is then transformed into a “sequence of actions.” Many actions are sequentially contiguous. In other words, an action will depend on a prior action, such as, “First lift the knee cap. Then, not losing that lift, bend forward.”

To employ another analogy: Having learned the basic dance steps, the mind then becomes absorbed in the divine rhythm of the pose. This makes the mind a passive observer of the soul’s merging into the cosmic dance.

To overcome Patanjali’s first three obstacles to yoga — disease, lack of perseverence, and doubt [PYS I.30] — it requires starting with “baby steps” — how to straighten the knee — even if the completed pose seems unobtainable.

Invocation in Swastikasana

1. Rope 1
a. Roll upper arms out to open shoulders to prepare for Sarvangasana.
b. With arm to side, assistant externally rotates humerus while pulling scapular ridge down and collar bone up. (KB)

2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. 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. Straighten the arms and drop the bottom towards the floor in a “seated” position to give traction stretch to side body and armpits
c. Roll upper arms from outside in (external rotation) to spread at upper back

3. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Right arm up, bend the right elbow. Hold the right elbow with the left hand and side bend to the right to stretch the right side ribs.
b. With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)

4. Pavanmuktasana
a. Sitting in a chair with legs spread, bend forward. Rest the chest on a bolster stacked on chair seat number two.
b. Unlatch seat belt. Can belt thighs to chair seat. Extend forward onto blankets on lap and on stool. (KB)
c. Chair Parsva Pavanmuktasana: Stool to side at 10 o’clock. (KB)

5. Supta Baddha Konasana (BR)
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Tilt chair back. Loop Wall Rope Sling behind back chest. (Extend length with black belts.) Two bolsters stacked on a stool with a blanket on top to support head. Next week: Put legs in Baddha Konasana? (KB)

Wednesday 6:30p Intro: Week 1 (May 6, 2009)

12 students, 5 new. Focus of class: do, re-do, learn, unlearn, re-learn to touch perfection. Begin to make the mind connect with the body in ways & places that have been unexplored before. Learn to use the legs/thighs to support the pelvis, spine & head.

Please note: The pose names are provided here in both Sanskrit and their English translation the first time they are listed in a session, and the first time taught in class. Ex: If Tadasana is taught twice in one class, the definition is given after the first listing (see #2 & 3 below). If taught the following week, the definition will not be provided again to encourage students to follow along from Week 1 and begin to learn the Sanskrit names of the poses.

1. Swastikasana
Swastika = Cross, Asana = Pose
We begin each class in cross-legged pose, seated on a bolster with blankets supporting under the feet and knees to level the height of the knees;
Observe and make it so the buttock bones are balanced;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Bring the palms together, elbows down, chest broad & head level for chanting AUM 3x;

2. Tadasana / Samasthiti
Tada = Mountain / Sama = Same, Sthiti = Stable
Make 4 points of the feet* press evenly like 4 wheels on a car;
*Big toe mound, little toe mound, inner heel, outer heel;
Lift knee caps up by contracting the frontal thigh muscles;
Roll inner thighs inwards/back & outer thighs forward;
Move frontal thighs back, buttocks back;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Extend arms down through the fingers;

3. Tadasana w/ brick
Place foam brick between upper thighs;
"Eject" the brick backwards & use thighs to lift;

4. Urdhva Hastasana in brick Tadasana
Urdhva = Upward, Hasta = Hand
In Tadasana, raise arms up w/straight elbows;
Don't allow frontal thighs to come forward;
Extend from hips to finger tips opening the side body;
Which is easier? With or without the brick?
Compare / contrast effects on arms, on length of side body & on the mind;

5. Virabhadrasana 2
Virabhadra = Warrior
2-3x;
Bend front knee to a right angle over the ankle, open inner thigh;
Back leg straight, inner knee lifted;
4 points of each foot planted firmly;
Lift evenly the sides of waist & chest;
Arms extended, "shoot spaghetti" through finger tips to activate entire arm;
3rd time: move into...

6. Utthita Parsva Konasana
Utthita = Extended, Parsva = Side, Kona = Angle
2x;
1st time: From Virabhadrasana 2, reach front arm out and down, hand to brick;
Extend side waist over bent thigh;
Back leg straight, knee firm;
Upper arm extend towards ceiling;
2nd time: take upper arm alongside upper ear & extend entire side body;

7. Utthita Trikonasana
Utthita = Extended, Tri = Three, Kona = Angle
2x;
In triangle pose, both legs are straight, both arms are straight;
Lift knee caps up, 4 points of feet press firmly down;
Back foot turns in about 30 degrees;
Front foot, knee & thigh turn out so inner edge of foot is parallel to front edge of mat;
Move from hip joint to take hand to shin or brick; other hand/arm extend toward ceiling;

8. Chatuschpadasana
Chatusch = Four, Pada = Foot
Similar to Setubandha Sarvangasana (bridge pose)
2x;
Two blankets stacked under shoulders, head on the floor;
Brick placed under hips/sacrum; belt around front of ankles with reach of heels;
Knees bent, feet beneath knees near buttocks, toes turned in/heels out;
Press heels down, raise hips up;
Clasp hands under buttocks;
Roll shoulders to the right to tuck left arm under chest & roll left to tuck right arm under;
Press upper arms down into blanket to lift chest up;
Lift hips towards ceiling;
Find belt & pull with arms to pull shoulders under & left chest towards chin;
If able, hold ankles or stand heels on upward facing palms;
Keep head straight, eyes soft;

9. Savasana
Sava = Corpse
Rest with head on folded blanket;
Arms & legs extend out straight;
Eyes closed, breath soft & regular;
Relax everything.

Monday 9:30a Intro: Week 1 (May 4, 2009)

11 students, 4 new. Focus of class: do, re-do, learn, unlearn, re-learn to touch perfection. Begin to make the mind connect with the body in ways & places that have been unexplored before. Learn to use the legs/thighs to support the pelvis, spine & head.

Please note: The pose names are provided here in both Sanskrit and their English translation the first time they are listed in a session, and the first time taught in class. Ex: If Utthita Parsva Konasana is taught twice in one class, the definition is given after the first listing (see #7 & 9 below). If taught the following week, the definition will not be provided again to encourage students to follow along from Week 1 and begin to learn the Sanskrit names of the poses.

1. Swastikasana
Swastika = Cross, Asana = Pose
We begin each class in cross-legged pose, seated on a bolster with blankets supporting under the feet and knees to level the height of the knees;
Observe and make it so the buttock bones are balanced;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Bring the palms together, elbows down, chest broad & head level for chanting AUM 3x;

2. Tadasana / Samasthiti
Tada = Mountain / Sama = Same, Sthiti = Stable
Make 4 points of the feet* press evenly like 4 wheels on a car;
*Big toe mound, little toe mound, inner heel, outer heel;
Lift knee caps up by contracting the frontal thigh muscles;
Roll inner thighs inwards/back & outer thighs forward;
Move frontal thighs back, buttocks back;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Extend arms down through the fingers;

3. Urdhva Hastasana
Urdhva = Upward, Hasta = Hand
In Tadasana, raise arms up w/straight elbows;
Don't allow frontal thighs to come forward;
Extend from hips to finger tips opening the side body;

4. Tadasana w/ brick
Place foam brick between upper thighs;
"Eject" the brick backwards & use thighs to lift;

5. Urdhva Hastasana in brick Tadasana
Which is easier? With or without the brick?
Compare / contrast effects on arms & on the mind;

6. Virabhadrasana 2
Virabhadra = Warrior
3x;
Bend front knee to a right angle over the ankle, open inner thigh;
Back leg straight, inner knee lifted;
4 points of each foot planted firmly;
Lift evenly the sides of waist & chest;
Arms extended, "shoot spaghetti" through finger tips to activate entire arm;
3rd time: move into...

7. Utthita Parsva Konasana
Utthita = Extended, Parsva = Side, Kona = Angle
From Virabhadrasana 2, reach front arm out and down, hand to brick;
Extend side waist over bent thigh;
Back leg straight, knee firm;
Upper arm extend towards ceiling;

8. Utthita Trikonasana
Utthita = Extended, Tri = Three, Kona = Angle
2-3x;
In triangle pose, both legs are straight, both arms are straight;
Lift knee caps up, 4 points of feet press firmly down;
Back foot turns in about 30 degrees;
Front foot, knee & thigh turn out so inner edge of foot is parallel to front edge of mat;
Move from hip joint to take hand to shin or brick; other hand/arm extend toward ceiling;
3rd time: move into...

9. Utthita Parsva Konasana
Same as prior Parsva Konasana, but take upper arm alongside upper ear, as in Urdhva Hastasana;

10. Chatuschpadasana
Chatusch = Four, Pada = Foot
Similar to Setubandha Sarvangasana (bridge pose)
2x;
Two blankets stacked under shoulders, head on the floor;
Brick placed under hips/sacrum; belt around front of ankles with reach of heels;
Knees bent, feet beneath knees near buttocks, toes turned in/heels out;
Press heels down, raise hips up;
Clasp hands under buttocks;
Roll shoulders to the right to tuck left arm under chest & roll left to tuck right arm under;
Press upper arms down into blanket to lift chest up;
Lift hips towards ceiling;
Find belt & pull with arms to pull shoulders under & left chest towards chin;
If able, hold ankles or stand heels on upward facing palms;
Keep head straight, eyes soft;

11. Savasana
Sava = Corpse
Rest with head on folded blanket;
Arms & legs extend out straight;
Eyes closed, breath soft & regular;
Relax everything.

Saturday 10:30a Intro: Week 1 (May 2, 2009)

9 students, all returning from prior session. Focus of class: standings and brief discussion of the gunas: rajas (firey or active, also refers to instability or nervousness), tamas (lazy or passive, also stability), & sattva (clarity or lightness).

Please note: The pose names are provided here in both Sanskrit and their English translation the first time they are listed in a session, and the first time taught in class. Ex: If Utthita Trikonasana is taught twice in one class, the definition is given after the first listing (see #3 & 5). If taught the following week, the definition will not be provided again to encourage students to follow along from Week 1 and begin to learn the Sanskrit names of the poses.

1. Swastikasana
Swastika = Cross; Asana = Pose
We begin each class in cross-legged pose, seated on a bolster with blankets supporting under the feet and knees to level the height of the knees;
Observe and make it so the buttock bones are balanced;
Lift the sternum, the side chest & bring the shoulders back, shoulder blades into the back body;
Bring the palms together, elbows down, chest broad & head level for chanting the Invocation to Patanjali;

2. Tadasana / Samasthiti
Tada = Mountain / Sama = Same, Sthiti = Stable;
Compare/contrast sides, stability, ability, etc.

3. Utthita Trikonasana
Utthita = Extended, Tri = Three, Kona = Angle
In triangle pose, both legs are straight, both arms are straight;
Lift knee caps up, 4 points of feet press firmly down;
Back foot turns in about 30 degrees;
Front foot, knee & thigh turn out so inner edge of foot is parallel to front edge of mat;
Move from hip joint to take hand to shin or brick; other hand/arm extend toward ceiling;
Move Into...

4. Virabhadrasana 2
Virabhadra = Warrior
3x;
Bend front knee to a right angle over the ankle, open inner thigh;
Back leg straight, inner knee lifted;
4 points of each foot planted firmly;
Lift evenly the sides of waist & chest;

One student with pain/compression in forward ankle (left side) in Trikonasana and Virabhadrasana 2. She is hyper-extending or falling in the back of the knee in Trikonasana. Instruct on how to straighten the knee by lifting front and back of thighs to "pull" the compression out of the ankle. Repeat Trikonasana at the wall, foot angled up on brick to bring a more natural angle to the ankle, providing more power or ability to lift.

5. Utthita Trikonasana
@ the wall, toe mounds up on brick;
3-4x;
1st time addressing ankle pain;
2nd time addressing pain in lower back on back leg side (different student), and showing how similar compression happens in back when back thigh is forward (and/or knee bends);
3rd & 4th times work on keeping front leg stable, hitting outer hip in at the same time taking upper thigh of back leg towards the hamstring; making the hips compact to bring stability;

6. Parsvottanasana
Parsva = Side, Uttana = Intense;
2x; front heel up on 2 bricks;

7. Utthita Trikonasana
Compare after Parsvottanasana;
Into...

8. Virabhadrasana 2
Into...

9. Utthita Parsvakonasana
Utthita = Extended, Parsva = Side, Kona = Angle
From Virabhadrasana 2, reach front arm out and down, hand to brick;
Extend side waist over bent thigh;
Back leg straight, knee firm;
Upper arm extend towards ceiling;

10. Dandasana
Danda = Staff or Rod
Seated up on 2 blankets, folded into 3rds; one blanket under knees;
Feet hip width apart;
Extend arms up to open side chest;
From hips move forward to hold ankles or feet, extend chest forward, concave back;

11. Janu Sirsasana
Janu = Knee, Sirsa = Head
From Dandasana, keep one leg straight, with hand pacify back of other knee as leg bends & turns to side;
Support bent knee with blanket or brick if raised off of floor;
Extend arms up to open side chest;
From hips move forward to hold ankles or feet, extend chest forward, concave back;

12. Savasana
Sava = Corpse
Rest with head on folded blanket;
Arms & legs extend out straight;
Eyes closed, breath soft & regular;
Relax everything.

Friday 6:00a Asana 1: Week 1 (May 1, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

4 students, new session. Focus of class: Discussion of the gunas: rajas (firey or active, also refers to instability or nervousness), tamas (lazy or passive, also stability), & sattva (clarity or lightness). Get 'em moving to work out the tamasic nature of the early, slow-moving morning and bring clarity to the body and mind.

1 minute per side, per pose timings except where noted.

1. Arch stretch
Toe mounds down, big toes touching;
Knees resting on brick, sit back towards raised heels;

2. Tadasana
Observe effects of pose #1 on stability;
Take "inventory" of parts, comparing/contrasting sides;

3. Utthita Trikonasana
Into...

4. Virabhadrasana 2
Repeat #'s 3 & 4 on 2nd side

5. Virabhadrasana 2
Into...

6. Utthita Parsva Konasana
Repeat #'s 5 & 6 on 2nd side;

7. Parsvottanasana
Hands to bricks;

8. Virbhadrasana 1
Keep side chest, arms extended upwards when turning;

9. Uttanasana
Center hips over heels;
Hands to bricks;

10. Virabhadrasana 3
3x; from Vira 1, 30 sec. timings;
1st in middle of room; students dropping back leg (tamasic), not taking chest to thigh in Vira 1;
2nd & 3rd @ wall, hands in rope holes, press down to extend;
Level pelvis, hit outer standing leg hip inwards to bring hip into the socket;
Back leg extend through heel, keep from lifting leg from upper buttock;

11. Parvritta Trikonasana
2x; hand to brick;

12. Uttanasana
Baddha hasta arms, hang to extend side chest;

13. Adho Mukha Svanasana
2x;

14. Chatushpadasana
2x; 30 sec. timings;
Blanket under shoulders, head on floor;
1st time, belt around ankles to pull shoulders under;
2nd time, stand heels on upward palms, thumbs out, roll upper arms out;
Students tend to turn toes out and grip from upper buttocks which takes knees apart;
Keep toes in, heels out;
Work towards keeping knees together/close, extend tailbone towards backs of knees;

15. Viparita Karani
5 min.

16. Savasana

Tuesday 4.30p MS: Week 1 (Jan 6, 2009)

No new students for January-February session
Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Upper Wall Rope Utkatasana [Substitute for Urdhva Hastasana]
a. Facing the wall, use the weight of the body to create a traction counter balance to open the shoulders.

3. Upper Wall Rope Urdhva Namaskarasana
a. Then cross the ropes to bring arms into Urdhva Namaskarasana.

4. Virabhadrasana II
a. Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings
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 Trikonasana
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. 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

7. Savasana

Friday 6:00a Asana 1: Week 1 (March 6, 2009)

NOTE: This is an Asana 1 class and not for beginners. All students have been attending classes at Yoga St. Louis for at least one year.

5 students

Present analogy of taping and mudding drywall. The first coat of mud is like your first pose and perhaps even your first attempt at each pose: you probably won’t get it “right”, and the more you over-work or over-think it, the more of a mess you make or the more you waste your energy (brahmacharya). Apply what you know and whatever techniques you have for a short go, then “let the mud dry”. Come out of the pose, go again. Assess, sand your rough edges, and refine your actions.

1. Rope 1 & 2
See Geeta Iyengar’s “Yoga Gem for Women” for photos & explanations;

2. Utthita Trikonasana

3. Virabhadrasana 2

4. Utthita Parsvakonasana

5. Trikonasana
Into…

6. Parsvakonasana

7. Vrksasana

8. Trikonasana
Into…

9. Ardha Chandrasana
Into…

10. Parsvottanasana

11. Trikonasana
Into…

12. Ardha Chandrasana

13. Vrksasana

14. Prasarita Padottanasana
Into…

15. Parsvottanasana
Buttocks down to come up, keep legs firm;

16. Adho Mukha Svanasana
@ wall;
Hands bisected on edges of bricks;
2nd time, no bricks;

17. Sirsasana
Brick “house” @ wall for upper back;
“Roller skate wheels” that spin opposite each other = mound of the big toe and the inner heel, to sharpen the inner leg;

18. Halasana
Into…

19. Salamba Sarvangasana
No chair for Halasana;
“Roller skates”;

20. Eka Pada Sarvangasana

21. Virasana in Sarvangasana

22. Savasana

Wednesday 6:30p Intro: Week 1 (Jan 7, 2009)

Six students - two returning, four brand new - attended class on Wednesday. One new student had a sinus headache, which was addressed before class. Bruce (BR) put student in Adho Mukha Virasana (child’s pose) with bolster support under chest, blanket under shins. Headache reduced greatly and sinus clearer by start of class.

Because there were four students brand new to class, slightly more detail is given here in describing the poses than for Saturday and Monday, Week 1 in which there were no new students.

1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable

— Spread weight in feet evenly; pull up thigh muscles lifting kneecaps; take fronts of thighs back; spread backs of thighs from inside out;

— Lift the chest; roll arm bones back; shoulder blades down and into back body; extend arms down in line with hips;

— Move ribcage back so no pressure on heart, diaphragm, internal organs;

2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand

— Inhale to take arms up in line with ears, palms facing, elbows straight;

Everyone had arms bent & pushed thighs, waist & ribcage forward to take arms up;

3.) Supine Urdhva Hastasana (students in groups of 3)

— “The rack” traction: partner #1 supine on mat, buttocks near end of mat; arms extended over head, fingers interlaced around partner #2’s lower calf/upper ankle; partner #3 stands over #1, straddling waist just above hip bones to “block” pelvis from moving with arms; partner #2 moves foot away from #1’s head, dragging forefoot on sticky mat to extend their arms more and stretch sides;

4.) Urdhva Hastasana

— Repeat to feel effects of supine stretch;

5.) Utthita Hasta Padasana
Utthita = extended, Hasta = hand, Pada = foot

6.) Parsva Hasta Padasana
Parsva = side, Hasta = hand, Pada = foot

Utthita Hasta Padasana and Parsva Hasta Padasana are poses in and of themselves, but they are also a means to get into the side-to-side poses; their importance is not to be minimized and it should be understood that they will always precede the side-to-side poses even if their listing is not repeated.

7.) Utthita Trikonasana
Utthita = extended, Tri = three, Kona = angle

— Keep knees drawn up, legs straight, extend trunk to right; place right hand on brick near ankle; extend left arm up; turn chest, waist and face towards rope wall; repeat on left side;

8.) Urdhva Baddhanguliyasana
Urdhva = upward, Baddha = bound, Guily = fingers

— Interlock fingers in front of chest; rotate palms to open and face away; straighten elbows; extend arms up towards ceiling, upper arms in line with ears; same stretch to side body as Urdhva Hastasana;

— Change interlock of fingers and repeat;

9.) Utthita Trikonasana (2x)

— Back against wall for balance; more attention on arm extension & shoulder blades moving away from ears;

— Face wall; upper palm presses brick to learn action of shoulder blade;

10.) Urdhva Hastasana

— Repeat as earlier;

Student reporting numbness in hands when arms overhead; BR belted upper arms together (across forehead) in Urdhva Hastasana – numbness relieved;

11.) Prasarita Padottanasana (concave back)
Prasarita = wide spread, Pada = foot, Uttan = extended

— Spread legs 4 to 5 feet apart; extend trunk forward from hips; place fingertips on floor (or bricks if spine rounding upwards) under shoulders, shoulder-width apart; look forward, lift chest;

12.) Savasana
Sava = corpse

— Head on folded blanket; shoulder blades tucked under, palms turned up, arms away from trunk; rest legs & breathe normally.

Monday 9:30a Intro: Week 1 (Jan 5, 2009)

Please note: to maintain anonymity, no names are given but rather lower case letters [ex. (a.)] are used to indicate conditions and the modifications made in class.

Four students - all returning, none brand new - attended class on Monday. One student (a.) returning from an injury falling on hip and previously diagnosed frozen shoulder.

Because all students have attended class for more than 6 months, less detail is given here in describing the poses than for the Saturday and Wednesday, Week 1 classes.

1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable

— Extend & spread toes without hardening or overworking shins; pull up fronts and backs of thighs; press down evenly the mounds of the toes/forefoot;

— Lift inner knees, spread backs of thighs from inside out;

— Extend & spread fingers without hardening the hand to maintain even extension in entire arm;

When fingers and/or wrists are hardened, fingers stretched to their maximum, the arm overworks, tension and exhaustion comes quickly. Conversely, if the hands and wrists are dull the arm is also dull and the shoulder cannot open;

Everyone to move ribcage back so no pressure on heart, diaphragm, internal organs;

2.) Urdhva Hastasana (2x)
Urdhva = upward, Hasta = hand

— Away from wall: everyone pushing thighs, waist & ribcage forward to take arms up; (a.) difficulty lifting right arm above shoulder without moving entire right shoulder girdle or “shrugging”;

— At wall use ropes: Tadasana leg action; press pinky-side edge of palm into rope, palms facing, arms shoulder width apart; roll upper arms from outside in (external rotation);

3.) Rope Utkatasana
Utkata = mighty, powerful

— Hold ropes, straighten arms drop bottom towards floor in a “seated” position to give traction stretch to side body and armpits; roll upper arms from outside in (external rotation) to spread at upper back;

4.) Utthita Hasta Padasana
Utthita = extended, Hasta = hand, Pada = foot

5.) Parsva Hasta Padasana
Parsva = side, Hasta = hand, Pada = foot

Utthita Hasta Padasana and Parsva Hasta Padasana are poses in and of themselves, but they are also a means to get into the side-to-side poses; their importance is not to be minimized and it should be understood that they will always precede the side-to-side poses even if their listing is not repeated.

6.) Utthita Trikonasana (3x)
Utthita = extended, Tri = three, Kona = angle

— Back against wall (2x); (a.) modification with bent elbow on right side;

— Face wall; with straight arm, upper palm presses brick to learn action of shoulder blade; (a.) modification with bent elbow on right side;

7.) Parsvottanasana
Parsva = side, Uttan = extended

— Face wall, eyes forward; hands on wall, elbows bent, chest lifted; foot on angled bricks; bring hips parallel to wall; shoulder blades in & down;

8.) Prasarita Padottanasana
Prasarita = wide spread, Pada = foot, Uttan = extended

— Thighs back; concave back; chest forward, palms down; same action in shoulders;

9.) Savasana
Sava = corpse

— Head on folded blanket.

Saturday 10:30a Intro: Week 1 (Jan 3, 2009)

Please note: to maintain anonymity, no names are given but rather lower case letters [ex. (a.)] are used to indicate conditions and the modifications made in class.

Twelve students - all returning, none brand new - attended class on Saturday. Several came up before class to discuss their conditions which were addressed in class. They included the following:

(a.) arthritis pain in both knees, worse on right
(b.) bruised/torn muscles in right ribcage and strained hamstring due to falling in sports injury
(c.) rotator cuff pain & stiffness in hips due to prior stroke
(d.) recently diagnosed enlarged heart
(e.) recently diagnosed high blood pressure
(f.) back pain due to previously diagnosed compressed vertebrae, worse during menstrual cycle

Bruce (BR) and I (KD) decided to have everyone put their mats at the wall for standing poses.

1.) Tadasana (Tada-asana; tada=mountain) / Samasthiti (Sama-sthiti; sama=same, sthiti=stability)

— Extend & spread toes without hardening or overworking shins; leg muscles are pulled up; press down evenly the mounds of the toes/forefoot;

— Lift inner knees, spread backs of thighs from inside out;

— Extend & spread fingers without hardening the hand to maintain even extension in entire arm;

When fingers and/or wrists are hardened, fingers stretched to their maximum, the arm overworks, tension and exhaustion comes quickly. Conversely, if the hands and wrists are dull the arm is also dull and the shoulder cannot open;

Everyone to move ribcage back so no pressure on heart, diaphragm, internal organs;

(a.): arthritis in knees, bowed legs, collapsed arches & inner knees; couldn't lift inner knee in Tadasana
standing at the wall BR belted widest part of shins together, brick between heels & behind upper thighs;

(b.): feet apart and brick between legs to get inner knee lift; push thighs back;

2.) Urdhva Hastasana (Urdhva Hasta-asana; urdhva=upward, hasta=hand)

— Away from wall: everyone pushing thighs, waist & ribcage forward to take arms up;

— At wall using ropes: Tadasana leg action; press pinky-side edge of palm into rope, palms facing, arms shoulder width apart; roll upper arms from outside in (external rotation);

Student difficulties:
— Pain in upper back - compressing or "scrunching" too much in trapezium; roll arms from outside inwards to spread upper back & make space at neck

— Pain in lower back - overarching in lumbar spine; move ribcage back, lift from the pubic plate & open from armpits

3.) Tadasana / Samasthiti

— Students instructed to take arms back further than sides to "sharpen" and lift the side chest; focus only on arm and upper back action results in tension in neck/head due to overdoing.

(a.) & (e.) to demo, looking at their backs:

(e.) questioned the position of the shoulder blades, "don't they move together?"' (e.)'s are already close together with anterior thoracic spine; (e.) to spread first both at upper back & at sternum, then extend arms down to take shoulder blades down;

whereas (a.) has a rounded upper back, shoulder blades apart/ "winging out", needing inner edges to come in, then down to open chest/sternum; when arms were taken back neck scrunched up; (a.)'s elbows were belted & instructed to "break" the belt to widen at upper back, elbows also bent to roll upper arms from inside out

Discussion of dharana and dhyana in asana.

Dharana: concentration, focus on single point, imbalance of effort & energy throughout the pose. Dhyana: Diffusion of consciousness, engulfs the whole body, completeness, integration, steady flow of effort & energy where the self awareness is lost. In Tadasana with arms back there was dharana in the upper arms & side chest, but no dhyana. Learn to bring evenness of effort by degree to achieve the steady flow of energy and a completeness in the pose. Then the self blends with the soul.

4.) Urdhva Baddhanguliyasana

— Fingers intertwined, arms out in front half way to teach taking the outer shoulder down (no hunching); keep upper back & shoulder blades in (no humping); (note: (b.) & (c.) did not do);

5.) Rope Utkatasana

— Holding ropes, extend arms straight to open side chest; buttocks "seated" back & down;

(b.): roll upper arm from outside in, no pain at ribcage/site of inury;

(c.): in shoulder rope harness held by BR to bring trapezium down; roll upper arm from outside in (external rotation); sit in chair to use body as traction;

6.) Utthita Trikonasana

— Back/hip against wall for support;

(c.): right leg belted, BR pulling to open hip, pushing left thigh back to stabilize;

(f.): more difficulty on right side due to compressed vertebrae; took right hand to higher brick & pressed front of left thigh towards wall to alleviate pain in right sacroiliac joint

7.) Savasana

— Blanket under head for support;

(b.): seated in chair, head on blanket on trestle;

(d.) and (e.): add'l folded blanket spine-wise under back chest to support heart;

(f.): bolster under knees, hips belted to alleviate pain/numbness in right lower back & leg