Focus: Deep breathing in supported poses. No new students.
Discussion: Samskara literally means “with a mark” and is commonly translated as “imprint.” Malas are impurities, as in malam sarirasya, the “impurities of the body” that are cited in the Patanjali invocation. Our impure thoughts and actions leave imprints. The body stores the physical samskaras; the citta, consciousness, stores the emotional, mental, and intellectual samskaras left by feelings, intentions, and words, etc. These impure imprints result in malam sarirasya, a defective body, and citta-mala, a scattered mind. [PYS IV.5] .
Samskaras multiply like the problems that result from a leaky roof: At first when the roof leaks, we catch the drip with a pan. But eventually, although the pan prevents damage to the floor, the leak may begin to cause mold or destroy the ceiling. Plus, there is the additional responsibility of emptying the pan. In the long run it causes less work and damage to fix the leak at its source.
Similarly, even if we bandage an ankle sprain, it must be correctly rehabbed, else it leaves a samskara that causes secondary samskara problems — in the knee or hip, perhaps.
Likewise, duhkha daurmanasya, sorrow and ill-mindedness, leave their marks in the citta. If these impurities are not washed away, secondary samskaras are formed, then tertiary samskaras based on the secondary ones, and so on.
Just as we repair and remodel our house, so can we remodel, reconstruct, and renew our citta. But, to purify citta, we have to purify our actions first. This is the purpose of .i.astanga yoga;, which leads to knowledge, jnana. [PYS II.28] The process of astanga yoga replaces these impure bhogic samskaras with pure yogic samskaras.
Anga Effect on Citta Yoga Sutra
yama prevents citta from gravitating towards bhoga II.29-31, II.35-39
niyama disciplines the citta II.32-34, II.40-45
asana purifies citta and eradicates duality II.46-48
pranayama energizes and invigorates the citta II.49-53
pratyahara re-channels, controls, and reverses the flow of citta II.54-55
dharana fixes citta on a goal III.1
dhyana propels citta centripetally towards the soul III.2, II.16, 11; I.39, 35; IV.6
samadhi makes the citta translucent, absorbing the rays of the soul III.3
Source: B.K.S. Iyengar, “A Thought on Dhyana”, Astadala Yogamala Vol. 8, Allied Publishers, Mumbai, 2008. P.181
Invocation in Swastikasana
1. Upavistha Konasana
2. Parsva Upavistha Konasana
3. Baddha Konasana
4. Viparita Karani (10 min straight legs)
a. On 3 blankets folded in half widthwise and staggered.
b. Menstrual period: Supta Baddha Konasana.
5. Deep breathing in Viparita Karani (5 min Swastikasana legs - several cycles)
a. Swastikasana legs widens the back waist more than with straight legs.
b. Take the navel back towards the spine and move the breath to the back waist at the first blanket fold.
Patanjali Yoga Sutra II.49 urges gati-vicchedah, to control the erratic movements of the breath. The first stages of pranayama focus on cutting, dividing, and diverting the breath to guide the prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009)]
c. Slow, smooth inhalation. Slow, smooth exhalation. Only take half of your deep breath to learn how to not overdo.
Take control of labored breathing to stabilize the citta. Involution works backwards, retracing from effect to root cause. Normalize the breath, the effect, by imbuing it with a smooth rhythm to relieve duhkha daurmanasya, sorrow and ill-mindedness. [See PYS I.31: Tuesday 4.30p MS — Week 1 (Mar 3, 2009), and Thursday 6.30p Intro — Week 2 (Mar 12, 2009)]
d. Menstrual period: Deep breathing in Bolster Supta Baddha Konasana. Bolster support of the back chest allows the breath to be more easily felt at the back chest in lieu of the back waist when the blanket supports the pelvis in Viparita Karani.
6. Savasana
a. Blanket beneath head.
Showing posts with label Week 12. Show all posts
Showing posts with label Week 12. Show all posts
Tuesday, May 26, 2009
Friday, May 22, 2009
Thursday 6.30p Intro — Week 12 (May 21, 2009)
Focus: Seated, supine, and inverted poses for pregnancy. Resume work on Week 7 of syllabus next week when other students return.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Baddha Konasana
a. With the back to the wall, sit high enough on stacked blankets that the knees are not above the hip crests. Support thighs and knees.
b. With the back to the wall, recline on mini backbender to keep baby up, off of bladder. Wedge a brick between heels and womb to keep baby lifted. (CHO)
c. Belt the legs to sit evenly on the buttock bones. (LS)
Variations not performed:
d. Narrow brick between the feet to open the groins. Sit higher if necessary.
e. Medium width brick between the feet to open the groins.
2. Upavistha Konasana
a. Facing the Rope Wall, sit on stacked blankets, feet at wall and belted to hold them upright (LS). Hold the wall ropes to lift the chest.
3. Baddha Konasana
a. Facing the Rope Wall, sit on stacked blankets. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up, off of baby. (CHO) Also to relieve upper back pain. (SS)
b. See photo in May 9, 2009 class.
4. Viparita Karani
a. Substituted for Sarvangasana Cycle due to pregnancy. Helps relieve ankle swelling in pregnancy. (CHO)
b. On mini backbender.
5. Adho Mukha Virasana
a. Two staggered bolsters support under chest to allow space for baby.
b. Relieve daily fatigue, heat in the head, and headache from coming out of Viparita Karani incorrectly. (CHO)
6. Supta Baddha Konasana
a. On flat bolster.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Baddha Konasana
a. With the back to the wall, sit high enough on stacked blankets that the knees are not above the hip crests. Support thighs and knees.
b. With the back to the wall, recline on mini backbender to keep baby up, off of bladder. Wedge a brick between heels and womb to keep baby lifted. (CHO)
c. Belt the legs to sit evenly on the buttock bones. (LS)
Variations not performed:
d. Narrow brick between the feet to open the groins. Sit higher if necessary.
e. Medium width brick between the feet to open the groins.
2. Upavistha Konasana
a. Facing the Rope Wall, sit on stacked blankets, feet at wall and belted to hold them upright (LS). Hold the wall ropes to lift the chest.
3. Baddha Konasana
a. Facing the Rope Wall, sit on stacked blankets. Loop upper wall rope around back chest and through rope ring to pull open chest to keep chest up, off of baby. (CHO) Also to relieve upper back pain. (SS)
b. See photo in May 9, 2009 class.
4. Viparita Karani
a. Substituted for Sarvangasana Cycle due to pregnancy. Helps relieve ankle swelling in pregnancy. (CHO)
b. On mini backbender.
5. Adho Mukha Virasana
a. Two staggered bolsters support under chest to allow space for baby.
b. Relieve daily fatigue, heat in the head, and headache from coming out of Viparita Karani incorrectly. (CHO)
6. Supta Baddha Konasana
a. On flat bolster.
Thursday 9.30a Asana I — Week 12 (May 21, 2009)
Focus: Week 7 of syllabus. This sequence has a little bit of everything for the experienced student.
Discussion: How astanga yoga prepares the citta for dhyana.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. Vimanasana left leg.
8. Ardha Chandrasana
9. Parsvottanasana (hands on floor)
10. Uttanasana
a. Step forward from Parsvottanasana.
11. Padangusthasana
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time.
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Parsva Sarvangasana (turn only)
d. Halasana
e. Parsva Halasana
f. Supta Konasana
g. Karnapidasana
20. Paschimottanasana (forehead on brick)
21. Savasana (5 min)
Discussion: How astanga yoga prepares the citta for dhyana.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. Vimanasana left leg.
8. Ardha Chandrasana
9. Parsvottanasana (hands on floor)
10. Uttanasana
a. Step forward from Parsvottanasana.
11. Padangusthasana
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time.
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
c. Parsva Sarvangasana (turn only)
d. Halasana
e. Parsva Halasana
f. Supta Konasana
g. Karnapidasana
20. Paschimottanasana (forehead on brick)
21. Savasana (5 min)
Wednesday 9.30a Intro — Week 12 (May 20, 2009)
Focus: Continue work on Week 7 of syllabus. Add Urdhva Mukha Svanasana, refine new standings and work on Sarvangasana with variations.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana
a. Omitted for time.
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana
a. Omitted for time.
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
Tuesday 6.30p Intro — Week 12 (May 19, 2009)
Focus: Continue work on Week 7 of syllabus. Add Urdhva Mukha Svanasana, refine new standings and work on Sarvangasana with variations.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
a. For post dental novocaine, and hay fever: Lift legs strongly, then extend from the tailbone to the crown of the head to bring sattvic clarity.
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana (Baddha Hasta arms)
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions (Quickly)
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat. Weight arms down for post dental novocaine.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
20. For hay fever (JS):
Halasana to Paschimottanasana “Brain-washing”
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Utthita Trikonasana
a. For post dental novocaine, and hay fever: Lift legs strongly, then extend from the tailbone to the crown of the head to bring sattvic clarity.
3. Utthita Parsvakonasana
4. Virabhadrasana II
5. Prasarita Padottanasana
6. Vimanasana
7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.
8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.
9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.
10. Uttanasana (Baddha Hasta arms)
11. Padangusthasana
a. Omitted for time.
12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.
13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.
14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.
16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.
b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.
17. Forward Extensions (Quickly)
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?
19. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat. Weight arms down for post dental novocaine.
d. Chair Supta Konasana
Omitted for time. Will start work on it next week.
e. Chair Karnapidasana
Knees on chair seat.
20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)
21. Savasana (5 min)
20. For hay fever (JS):
Halasana to Paschimottanasana “Brain-washing”
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