Two new students.
Note new poses for this week are in bold face.
Focus: Apply back leg actions in standings from the Purvis workshop. Shoulder work in preparation for Sarvangasana.
Discussion: Patanjali Yoga Sutra I.2-4, What is Yoga?
Patanjali Yoga Sutra II.29-45, What is Astanga Yoga?
[See Tuesday 6.30p Intro — Week 2 (November 10, 2009)]
Invocation in Swastikasana
1. Tadasana/Samasthiti
2. Tadasana (Paschima Baddhanguliyasana arms)
3. Tadasana (Paschima Baddha Hasta arms)
a. Inadvertently omitted.
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.
5. Tadasana (Urdhva Baddhanguliyasana)
a. Omitted for time and emphasis.
6. Urdhva Hastasana
7. Utthita Hasta Padasana
8. Parsva Hasta Padasana
9. Virabhadrasana II
a. Left outer edge of the foot at the wall. Press down the left outer foot and then take the inner left thigh towards the thigh bone to move the thigh closer to the wall to take more of the weight on the back leg.
b. Holding the lower wall rope does three things:
It prevents the mind from going with the motion, and keeps the trunk in the middle, perpendicular to the floor. Then the mind is more stable.
It keeps the rip hip lifted up to provide space to bend the right knee from the hip joint.
It prevents taking all the weight towards the right knee, in combination with keeping the left outer foot down.
c. Lift the toes of the right foot, ball down, to lift the inner arch, shin and knee.
d. Lift the pubic plate.
10. Utthita Trikonasana
a. Turn right leg and knee out.
b. Move the right buttock bone in line with the trunk to extend the hamstrings while coming into the pose.
11. Utthita Parsvakonasana
a. Inadvertently omitted.
12. Tadasana (Gomukhasana arms)
a. Right arm up, bend the right elbow. Left arm in Paschima Namaskarasana to complete Gomukhasana arms.
13. Wall Rope Urdhva Hastasana
a. Press wrists into upper wall rope to open the armpits and to lift the armpit chest. Opening the armpit chest gives access to the vyana vayu, the energy that circulates throughout the entire body.
14. Tadasana
a. Just as a farmer prepares the soil and plants the seed, which removes the obstacles to allow the plant to grow unimpeded, so does the chest lift automatically, with much less effort, as a result of previous leg and arm actions. [Patanjali Yoga Sutra IV.3]
15. Virabhadrasana I
a. Press wrists into upper wall rope to open the armpits.
b. Press wrists into imaginary upper wall rope to open the armpits.
16. Parsvottanasana (hands on chair seat)
a. Pull back on chair seat to take the shoulder blades down towards the tail bone and to move the right leg back.
17. 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. Fingertips in line with toe tips. Arms in Sirsasana II position.
18. Forward Extensions (omitted for time)
a. Dandasana
b. Padangustha Dandasana
19. Chair Sarvangasana
20. Savasana
Showing posts with label Week 2. Show all posts
Showing posts with label Week 2. Show all posts
Monday, November 16, 2009
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
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
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)
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)
Friday, September 11, 2009
Thursday 6.30p Intro — Week 2 (September 10, 2009)
1 new student
Focus: Pin the hips in standings. For pregnancy, short timings on standings to prevent fatigue, then sitting and supine poses.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Brick Tadasana (Brick between thighs)
a. Pin the hips.
2. 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.
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskara and Urdhva Namaskara arms)
5. Utthita Hasta Padasana
6. Parsva Hasta Padasana
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. With the back to the wall to minimize fatigue, hold the wall ropes to 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 Parsvakonasana
a. Straighten the right knee to:
9. Utthita Trikonasana
10. Parsvottanasana
a. Hands on wall, concave back. Right heel up on brick.
b. Baddha Hasta arms, pin the hips to go down.
11. For pregnancy and fatigue:
Upavistha Konasana (head on chair seat)
Baddha Konasana (upright, then head on chair seat)
Supta Baddha Konasana (sandbags on groins to relieve mental agitation)
12. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted for pregnancy. Do next week.
13. Forward Extensions (Substituted sitting and supine poses for pregnancy. Do next week.)
a. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
b. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
c. Paschimottanasana
14. Sarvangasana Cycle
a. Chair Sarvangasana (Omitted for pregnancy. Do next week.)
15. Savasana
Focus: Pin the hips in standings. For pregnancy, short timings on standings to prevent fatigue, then sitting and supine poses.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Brick Tadasana (Brick between thighs)
a. Pin the hips.
2. 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.
3. Tadasana (Urdhva Baddhanguliyasana)
4. Tadasana (Namaskara and Urdhva Namaskara arms)
5. Utthita Hasta Padasana
6. Parsva Hasta Padasana
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. With the back to the wall to minimize fatigue, hold the wall ropes to 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 Parsvakonasana
a. Straighten the right knee to:
9. Utthita Trikonasana
10. Parsvottanasana
a. Hands on wall, concave back. Right heel up on brick.
b. Baddha Hasta arms, pin the hips to go down.
11. For pregnancy and fatigue:
Upavistha Konasana (head on chair seat)
Baddha Konasana (upright, then head on chair seat)
Supta Baddha Konasana (sandbags on groins to relieve mental agitation)
12. Prasarita Padottanasana (hands on bricks, concave back)
a. Omitted for pregnancy. Do next week.
13. Forward Extensions (Substituted sitting and supine poses for pregnancy. Do next week.)
a. Urdhva Hasta Dandasana: Sit on a folded blanket or bolster.
b. Padangustha Dandasana: Use a belt around the soles of the feet if unable to hold the big toes. Arm and leg push/pull action.
c. Paschimottanasana
14. Sarvangasana Cycle
a. Chair Sarvangasana (Omitted for pregnancy. Do next week.)
15. Savasana
Thursday, September 10, 2009
Tuesday 4.30p MS — Week 2 (September 8, 2009)
Invocation in Swastikasana
1. Urdhva Hastasana
For lack of stability and balance in Tadasana:
a. Halve the upper wall ropes and hold them while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest. (LS, JC, LL)
b. Halve the upper wall ropes and hold them while kneeling, facing the wall. With brick between the thighs, take the outer thighs and hips in. Use the inner thigh muscles to try to lift up the brick. (JM)
2. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Sitting on a bolster in Swastikasana, take the 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.
3. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable. (JM)
4. Parsvottanasana (hands on wall ledge) 3X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
5. 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.
6. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
7. Savasana
1. Urdhva Hastasana
For lack of stability and balance in Tadasana:
a. Halve the upper wall ropes and hold them while sitting on a bolster in Swastikasana to lift collar bones and open armpit chest. (LS, JC, LL)
b. Halve the upper wall ropes and hold them while kneeling, facing the wall. With brick between the thighs, take the outer thighs and hips in. Use the inner thigh muscles to try to lift up the brick. (JM)
2. Tadasana (Gomukhasana arms)
a. Ardha Gomukhasana arms: Sitting on a bolster in Swastikasana, take the 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.
3. Rope 1
a. One foot forward for stability.
b. Sit in chair if unstable. (JM)
4. Parsvottanasana (hands on wall ledge) 3X
a. Push on wall ledge to take right hip back. Lift from back of the right knee up to the buttock bone and then lift the kneecap with the quadriceps.
b. Right hip back, left hip forward.
c. Outer hips in.
5. 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.
6. Viparita Karani (15 min)
a. Substituted for Sarvangasana Cycle
7. Savasana
Friday, May 15, 2009
Wednesday 9.30a Intro — Week 2 (May 13, 2009)
Focus: Week 7 of syllabus. Add new standings and work on Sarvangasana with variations. Two new students are young, without injuries, so we may proceed a little faster.
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Lift back thigh up as well as front thigh.
2. Virabhadrasana II
a. Add next week.
3. Utthita Trikonasana to Utthita Parsvakonasana (3X each side)
a. Last time with Baddha Hasta arms to soften the throat and make the legs work more.
4. Virabhadrasana I (3X each side)
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
5. Parivrtta Trikonasana
a. Right outer thigh at wall.
b. Press the left hand down on the right ankle to keep the inner edge of the right foot down. Then extend the open the right arm.
6. 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.
7. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Add next week.
8. Prasarita Padottanasana (concave back)
a. Add next week.
9. Uttanasana (Baddha Hasta arms)
10. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
11. Adho Mukha Swastikasana (forehead on chair seat)
12. Savasana (5 min)
Note new poses for this week are in bold face.
Invocation in Swastikasana
1. Tadasana/Samasthiti
a. Lift back thigh up as well as front thigh.
2. Virabhadrasana II
a. Add next week.
3. Utthita Trikonasana to Utthita Parsvakonasana (3X each side)
a. Last time with Baddha Hasta arms to soften the throat and make the legs work more.
4. Virabhadrasana I (3X each side)
a. As last week, using the intelligence, “fill up” the inner back knee to straighten it, then turn the inner calf out. Then strongly, rajasically, lifting the front and back thigh, pull up the entire thigh into the hip socket. Connect it so that, with only sattvic intelligence, you can easily lift the pelvis. Take the buttock flesh down.
5. Parivrtta Trikonasana
a. Right outer thigh at wall.
b. Press the left hand down on the right ankle to keep the inner edge of the right foot down. Then extend the open the right arm.
6. 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.
7. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Add next week.
8. Prasarita Padottanasana (concave back)
a. Add next week.
9. Uttanasana (Baddha Hasta arms)
10. Sarvangasana Cycle
a. Salamba Sarvangasana
b. Ekapada Sarvangasana
Foot on chair seat.
c. Halasana
Feet on chair seat.
11. Adho Mukha Swastikasana (forehead on chair seat)
12. Savasana (5 min)
Tuesday 4.30p MS — Week 2 (May 12, 2009)
Focus: Chest opening and standings.
Two new students.
Note new poses for this week are in bold face.
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)
c. Stretch side ribs evenly to avoid unnecessary pain. (AB)
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
3. Upper Wall Rope Utkatasana [Back to the wall]
a. As above, but with Rope halved.
b. Roll upper arms from outside in (external rotation) to spread at upper back.
Gomukhasana upper arm only — With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)
Traction Urdhva Hastasana Elevated 90° — Assistant #1 externally rotates humerus and distracts it away from shoulder while pulling scapular ridge down. Assistant #2 gently opens palm to help it lie flat on table. Only meet the muscular resistance. (KB)
4. Utthita Trikonasana to Utthita Parsvakonasana (2X each side)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
5. Parsvottanasana (hands on chair seat, head on brick on chair seat)
6. Adho Mukha Swastikasana (forehead on chair seat)
7. Supta Baddha Konasana
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Chair Navasana
Tilt wheelchair 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. Straighten legs and put heels on firm bolster on stool. It initiated bladder fasiculation. Belt thighs to chair seat to lengthen lower spine. (KB)
Two new students.
Note new poses for this week are in bold face.
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)
c. Stretch side ribs evenly to avoid unnecessary pain. (AB)
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
3. Upper Wall Rope Utkatasana [Back to the wall]
a. As above, but with Rope halved.
b. Roll upper arms from outside in (external rotation) to spread at upper back.
Gomukhasana upper arm only — With arm in front, assistant externally rotates humerus while pulling scapular ridge down. (KB)
Traction Urdhva Hastasana Elevated 90° — Assistant #1 externally rotates humerus and distracts it away from shoulder while pulling scapular ridge down. Assistant #2 gently opens palm to help it lie flat on table. Only meet the muscular resistance. (KB)
4. Utthita Trikonasana to Utthita Parsvakonasana (2X each side)
a. With the back to the wall, and holding the wall ropes to prevent fatigue or falling due to lack of balance and stamina
5. Parsvottanasana (hands on chair seat, head on brick on chair seat)
6. Adho Mukha Swastikasana (forehead on chair seat)
7. Supta Baddha Konasana
a. Knees on a second bolster, and use arm support to prevent forcing open the chest. Sandbags on groins. (LM)
b. Chair Navasana
Tilt wheelchair 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. Straighten legs and put heels on firm bolster on stool. It initiated bladder fasiculation. Belt thighs to chair seat to lengthen lower spine. (KB)
Monday, May 11, 2009
Saturday 10:30a Intro: Week 2 (May 9, 2009)
7 students. One student as well as teacher (me, KD) taking antibiotics for UTI infection. Discussion on how medications and illness can affect practice, the body and the mind. The antibiotics caused tamas or sluggishness in my body and a fuzziness in my head making it difficult to muster the energy to both speak and demonstrate the poses. When Bruce took over teaching Utthita Trikonasana I was able to demonstrate without speaking and focus my energies on the pose. Focus of the class: using the legs to charge the spine to combat tamas or heaviness in the poses.
Sit in Swastikasana for the invocation to Patanjali;
1. Tadasana
2. Utthita Trikonasana
3. Utthita Parsvakonasana
4. Utthita Trikonasana
5. Supta Trikonasana
Supta = supine/reclined
Trikonasana performed lying on the floor with feet on the wall, head supported on a blanket;
6. Supta Padangusthasana 1
Supta = supine/reclined, Pada = foot, Angustha = big toe;
Use two belts: one around upper thigh of raised leg to foot of lower leg; other to hold raised leg @ heel;
Extend raised leg upward into belt at 90 degree angle to the floor;
Extend lower leg into wall & belt; keep top of thigh pressed down;
Keep shoulder blades on the floor as arms extend up to hold belt;
7. Supta Padangusthasana 2
Bolster support touching outer hip;
Hold raised leg's belt with same hand, other hand to top of lower leg's thigh or extended out to the side, palm up;
From Supta Padangusthasana 1, take raised leg out to the side to rest outer thigh on bolster;
Extend from groin to inner heel; draw in from outer heel to outer hip, pulling the femur into the socket;
Keep lower leg on the floor; do not let opposite hip roll with the action of the raised leg;
8. Supta Padangusthasana 3 Hold raised leg's belt with opposite hand, other hand/arm out to the side;
From Supta Padangusthasana 1, cross raised leg over to opposite side;
Keep both buttocks on the floor;
9. Supta Tadasana
10. Baddha Konasana facing the wall
Baddha = bound, Kona = angle;
(See above image)
Seated on bolster facing the wall; folded blanket support under each knee;
Wall rope around upper back chest, pull with arms to lift up through the chest;
Note: when Bruce pressed & spread on my sacrum with his feet the abdomen softened and the heaviness of the bladder ceased to exist.
11. Viparita Karani
Viparita = reverse, Karani = process;
"Legs-up-the-wall" pose; hips supported on bolster, shoudlers on the floor;
12. Savasana
Sunday, May 10, 2009
Friday 6:00a Asana 1: Week 2 (May 8, 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.
Four students, two on their menstrual cycle. Focus of class: Menstrual poses including standing poses at the wall and forward extensions.
1. Adho Mukha Svanasana from the wall ropes
2. Utthita Trikonasana at the wall
2x;
Hold rope with upper arm to get opening in shoulder;
2nd time: move into...
3. Ardha Chandrasana at the wall
2x;
4. Prasarita Padottanasana
Begin with buttocks on the wall, then move hips over heels;
Head down resting on brick or floor;
5. Virasana
2x; 2-3 min. each;
Rolled mat behind knees to open & release calves;
2nd time: remove mat, sit lower;
6. Supta Virasana
5 min.
Set up support as needed for knees, back, etc.
7. Matsyasana, Ardha Matsyasana or Supta Swastikasana
2.5 min. per side;
Matsya = Fish; (see Yoga: A Gem for Women, plate 62)
Begin in Padmasana for Matsyasana or Half Padmasana for Ardha Matsyasana;
If unable to sit in either, sit in Swastikasana (cross-legged pose);
Belt knees together so they don't splay out;
Recline back over blanket/bolster support from Supta Virasana set-up;
8. Supta Baddha Konasana
5 min;
9. Upavistha Konasana
Begin seated upright; take support under buttocks if pelvis rocks back;
Gradually extend forward, elbows or chest to bolster;
10. Parsva Upavistha Konasana
From Upavista Konasana, turn torso and extend forward and down toward leg;
Maintain extension in other leg, keep buttock down;
11. Parvritta Upavistha Konasana
From Upavista Konasana, turn torso toward leg, then reach other arm toward other leg, side bending;
Hold foot with thumb & index finger, palm up; bend elbow to move closer to thigh;
Chest remains forward, turning up toward ceiling; lay side body on same thigh;
Reach other arm over head and hold same foot already held by other hand;
Maintain extension in other leg, keep buttock down;
12. Triangmukhaikapada Paschimottanasana
1 min per side;
From Dandasana, bend one leg into Virasana, other extended;
Sit extended leg buttock on brick or blanket to balance pelvis;
Sit down into hip on Virasana side;
Take arms up to extend sides, then forward to hold foot or belt;
13. Savasana
Sunday, March 29, 2009
Tuesday 4.30p MS: Week 2 (Jan 13, 2009)
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. Parsvottanasana
a. hands on rope bars, head down
b. Inserted in the sequence here (from last standing) to avoid having to expend energy reorienting the mat
5. Virabhadrasana II [Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings]
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 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
7. 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
8. Prasarita Padottanasana (concave back)
a. buttocks at wall, hands on chair seat
9. Chair Dandasana
a. sit on edge of chair seat with straight legs, toes up
10. Chair Urdhva Hasta Dandasana
11. Savasana
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. Parsvottanasana
a. hands on rope bars, head down
b. Inserted in the sequence here (from last standing) to avoid having to expend energy reorienting the mat
5. Virabhadrasana II [Swap first prior to Trikonasana to get freedom in hips without the challenge of stiff hamstrings]
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 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
7. 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
8. Prasarita Padottanasana (concave back)
a. buttocks at wall, hands on chair seat
9. Chair Dandasana
a. sit on edge of chair seat with straight legs, toes up
10. Chair Urdhva Hasta Dandasana
11. Savasana
Friday, March 13, 2009
Friday 6:00a Asana 1: Week 2 (March 13, 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. One menstruating followed the menstrual sequence card.
1. Urdhva Prasarita Padasana
Press the backs of legs against the wall;
Extend arms overhead, thumbs down;
2. Gomukhasana
Seated on block;
Use push-pull action in arms to open shoulders;
3. Bharadvajasana
Seated on block;
1st: back arm, hand on block;
2nd: Back arm, hold upper front arm;
4. Adho Mukha Svanasana
Done twice (2x);
5. Utthita Trikonasana
2x;
Back heel @ wall;
6. Utthita Parsvakonasana
3x;
Back heel @ wall;
7. Parivrtta Parsvakonasana
8. Adho Mukha Svanasana
9. Bharadvajasana
Hold upper arm;
10. Viparita Karani
Wednesday, March 11, 2009
Tuesday 4.30p MS: Week 2 (Mar 10, 2009)
No new students for March-April session
Emphasis on pranayama as a means to regulate energy when thrown off by emotional distress. Tilt the bolster to keep the mind awake and alert, prevent reflux, and keep the brain quiet.
Invocation in Swastikasana
1. Savasana in Supta Baddha Konasana (10 min)
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest. Sandbags on groins. Eyebags in palms, bandage forehead.
2. Ujjayi I in Supta Baddha Konasana (10 min)
a. Observe where the normal breath touches.
3. Ujjayi II in Bolster Supported Savasana (10 min)
a. Weight on thighs to reduce brain activity and cool the mind.
4. Bolster Supported Savasana (5 min)
Emphasis on pranayama as a means to regulate energy when thrown off by emotional distress. Tilt the bolster to keep the mind awake and alert, prevent reflux, and keep the brain quiet.
Invocation in Swastikasana
1. Savasana in Supta Baddha Konasana (10 min)
a. Belt the legs to support the pelvis, use a neck roll, and use arm support to prevent forcing open the chest. Sandbags on groins. Eyebags in palms, bandage forehead.
2. Ujjayi I in Supta Baddha Konasana (10 min)
a. Observe where the normal breath touches.
3. Ujjayi II in Bolster Supported Savasana (10 min)
a. Weight on thighs to reduce brain activity and cool the mind.
4. Bolster Supported Savasana (5 min)
Friday, January 16, 2009
Wednesday 6:30p Intro: Week 2 (Jan 14, 2009)
3 students – 2 new, one returning
Opening talk about ahimsa or non-harming, how it relates to practice, why we discuss physical ailments before class and how not to further aggravate a problem (ex. headache).
1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
— Learn order of action in straightening the knees: with knees slightly bent, lift thighs strongly in order to straighten – NOT straightening knees by throwing back then lifting;
2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand
3.) Utthita Trikonasana
Utthita = extended, Tri = three, Kona = angle
— Mats in middle of room; not getting the lift of the knees;
— Asanas 4, 5 and 6 performed with short end of mat at the rope wall and two bricks – one on wide flat side, the other propped on first at an angle on edge of long side – under heel so foot is at a natural angle for the ankle;
4.) Utthita Trikonasana (2x)
5.) Virabhadrasana 2 (3x)
Virabhadra = warrior
— First time done by itself, keep torso erect (do not lean towards bent knee); work on bending the knee, opening the inner thigh; back leg straight;
— Second time move into…
6.) Utthita Parsvakonasana (2x)
Utthita = extended, Parsva = side, Kona = angle
— “Sit” the buttock bone down, extend the side body with palm pressing the wall;
7.) Utthita Trikonasana
Come up, then move into…
8.) Virabhadrasana 2
Move into…
9.) Utthita Parsvakonasana
— Asanas 7, 8 and 9 performed with back heel at the wall;
10.) Parsvottanasana (2x)
Parsva = side, Uttan = extended
— Use same brick set up as earlier, front heel on bricks; bring both hips parallel to wall; front leg: draw hip away from wall stretch back and side of leg; back leg: hip draws towards wall & calf stretches; lift both knees;
— First time, fingertips on wall, chest up and shoulders down;
— Second time, hands move down wall towards bricks;
11.) Paschima Baddha Hastasana
Paschima = back, Baddha = bound, Hasta = hand
— Students hold elbows, arms behind back to open the chest while they observe demonstration of…
12.) Halasana
Hala = plough
— Swing up from the floor to place feet on folding chair; 4 blankets under shoulders, head on the floor; elbows belted behind back, place hands on upper back;
— Toe tips on chair seat, keep knees straight, inner knees moving up towards ceiling; press upper arms down into blankets to lift the chest;
13.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation, Sarvanga = entire body
— Come out of Halasana, slide upper body off blanket stack, keep buttocks and thighs on; tuck shoulders under to keep chest open; close eyes and rest;
14.) Savasana
Sava = corpse
— From Setubandha Sarvangasana, move further off blankets so entire back & buttocks are on floor, rest with legs on blankets.
Opening talk about ahimsa or non-harming, how it relates to practice, why we discuss physical ailments before class and how not to further aggravate a problem (ex. headache).
1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
— Learn order of action in straightening the knees: with knees slightly bent, lift thighs strongly in order to straighten – NOT straightening knees by throwing back then lifting;
2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand
3.) Utthita Trikonasana
Utthita = extended, Tri = three, Kona = angle
— Mats in middle of room; not getting the lift of the knees;
— Asanas 4, 5 and 6 performed with short end of mat at the rope wall and two bricks – one on wide flat side, the other propped on first at an angle on edge of long side – under heel so foot is at a natural angle for the ankle;
4.) Utthita Trikonasana (2x)
5.) Virabhadrasana 2 (3x)
Virabhadra = warrior
— First time done by itself, keep torso erect (do not lean towards bent knee); work on bending the knee, opening the inner thigh; back leg straight;
— Second time move into…
6.) Utthita Parsvakonasana (2x)
Utthita = extended, Parsva = side, Kona = angle
— “Sit” the buttock bone down, extend the side body with palm pressing the wall;
7.) Utthita Trikonasana
Come up, then move into…
8.) Virabhadrasana 2
Move into…
9.) Utthita Parsvakonasana
— Asanas 7, 8 and 9 performed with back heel at the wall;
10.) Parsvottanasana (2x)
Parsva = side, Uttan = extended
— Use same brick set up as earlier, front heel on bricks; bring both hips parallel to wall; front leg: draw hip away from wall stretch back and side of leg; back leg: hip draws towards wall & calf stretches; lift both knees;
— First time, fingertips on wall, chest up and shoulders down;
— Second time, hands move down wall towards bricks;
11.) Paschima Baddha Hastasana
Paschima = back, Baddha = bound, Hasta = hand
— Students hold elbows, arms behind back to open the chest while they observe demonstration of…
12.) Halasana
Hala = plough
— Swing up from the floor to place feet on folding chair; 4 blankets under shoulders, head on the floor; elbows belted behind back, place hands on upper back;
— Toe tips on chair seat, keep knees straight, inner knees moving up towards ceiling; press upper arms down into blankets to lift the chest;
13.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation, Sarvanga = entire body
— Come out of Halasana, slide upper body off blanket stack, keep buttocks and thighs on; tuck shoulders under to keep chest open; close eyes and rest;
14.) Savasana
Sava = corpse
— From Setubandha Sarvangasana, move further off blankets so entire back & buttocks are on floor, rest with legs on blankets.
Monday 9:30a Intro: Week 2 (Jan 12, 2009)
4 students – no new students
1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand
— Learn alignment of ribcage & lift of pubic plate to alleviate strain in lower back; students confused, unable to feel positioning;
3.) Virabhadrasana 2 (2x)
Virabhadra = warrior
4.) Utthita Parsvakonasana
Utthita = extended, Parsva = side, Kona = angle
— Move quickly from Vira 2 into Parsvakonasana to get more mobility;
5.) Virabhadrasana 2
Move into…
6.) Utthita Parsvakonasana
Move into…
7.) Utthita Trikonasana
Utthita = extended, Tri = three, Kona = angle
Move into…
8.) Utthita Parsvakonasana
Move into…
9.) Utthita Trikonasana
— Asanas 5 through 9 were all performed first on the right side, then the sequence repeated on the left, each pose held approx. 30 sec. to 1 min each; students are familiar with the poses and can use them to warm up and bring awareness to the legs, hips;
10.) Utthita Trikonasana
Move into…
11.) Utthita Parsvakonasana
— Turn torso, back foot in, place hands on floor/bricks for…
12.) Parsvottanasana
Parsva = side, Uttan = extended
— Repeat sequence (asanas 10, 11 and 12) on left side;
13.) Rope Utkatasana
Utkata = mighty, powerful
— Loop wrists through ropes, straighten arms dropping 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;
14.) Supta Tadasana
Supta = supine, lying down, Tada = mountain
— Study alignment from beginning of class of ribcage with tops of thighs pressing towards floor; notice how the lumbar “pops” up when thighs go down; learn to adjust ribs keeping thighs in this position and reduce arch in lumbar;
15.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation, Sarvanga = entire body
— Supported over cross-wise bolster under mid back, blankets under buttocks and shoulders; modification for student with back injury: turn bolster to length-wise under back & buttocks;
16.) Savasana
Sava = corpse
1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand
— Learn alignment of ribcage & lift of pubic plate to alleviate strain in lower back; students confused, unable to feel positioning;
3.) Virabhadrasana 2 (2x)
Virabhadra = warrior
4.) Utthita Parsvakonasana
Utthita = extended, Parsva = side, Kona = angle
— Move quickly from Vira 2 into Parsvakonasana to get more mobility;
5.) Virabhadrasana 2
Move into…
6.) Utthita Parsvakonasana
Move into…
7.) Utthita Trikonasana
Utthita = extended, Tri = three, Kona = angle
Move into…
8.) Utthita Parsvakonasana
Move into…
9.) Utthita Trikonasana
— Asanas 5 through 9 were all performed first on the right side, then the sequence repeated on the left, each pose held approx. 30 sec. to 1 min each; students are familiar with the poses and can use them to warm up and bring awareness to the legs, hips;
10.) Utthita Trikonasana
Move into…
11.) Utthita Parsvakonasana
— Turn torso, back foot in, place hands on floor/bricks for…
12.) Parsvottanasana
Parsva = side, Uttan = extended
— Repeat sequence (asanas 10, 11 and 12) on left side;
13.) Rope Utkatasana
Utkata = mighty, powerful
— Loop wrists through ropes, straighten arms dropping 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;
14.) Supta Tadasana
Supta = supine, lying down, Tada = mountain
— Study alignment from beginning of class of ribcage with tops of thighs pressing towards floor; notice how the lumbar “pops” up when thighs go down; learn to adjust ribs keeping thighs in this position and reduce arch in lumbar;
15.) Setubandha Sarvangasana
Setu = bridge, Bandha = formation, Sarvanga = entire body
— Supported over cross-wise bolster under mid back, blankets under buttocks and shoulders; modification for student with back injury: turn bolster to length-wise under back & buttocks;
16.) Savasana
Sava = corpse
Saturday 10:30a Intro: Week 2 (Jan 10, 2009)
13 students – no new students; two with headaches:
— Sinus headache, put in Adho Mukha Virasana (Adho = downward, Mukha = face, Vira = hero, otherwise known as child’s pose) with bolster support under chest until pain subsided (most of class), later in Baddha Konasana (Baddha = bound, Kona = angle) with back at the wall;
— Tension headache, fell on her front stairs the week earlier, bruising shoulder; didn’t have pain until we began arm work in class, then in Adho Mukha Virasana for the rest of class;
1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand
— Take arms up in stages: first at shoulder height, palms up, widen at neck/trapezium by extending from armpit to fingers; raise arms to a “V” and repeat until arms are above head;
— Arm actions: bicep extends towards shoulder AND tricep extends towards back of hand; both pull in to “hug” the humerus (upper arm bone);
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.) Namaskarasana
Namaskar = prayer, greeting
— Palms together at center of chest;
6.) Urdhva Namaskarasana (4x)
from Urdhva Hastasana
— Feet together;
— Feet apart;
— Upper arms belted together across forehead;
— Student’s choice;
7.) Utthita Hasta Padasana
Utthita = extended, Hasta = hand, Pada = foot
8.) 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 usually precede the side-to-side poses unless otherwise noted, even if their listing is not repeated.
9.) Utthita Trikonasana (2x)
Utthita = extended, Tri = three, Kona = angle
10.) Virabhadrasana 2
Virabhadra = warrior
11.) Utthita Parsvakonasana
Utthita = extended, Parsva = side, Kona = angle
— Actions of upper arm are the same in Utthita Trikonasana and Virabhadrasana 2 as in the first stage of first Urdhva Hastasana with arms shoulder-height;
— The upper arm in Utthita Parsvakonasana has the same action as both arms in full Urdhva Hastasana;
12.) Dandasana (4x)
Danda = staff or stick
— Feet together;
— Feet apart;
— Urdhva Hasta Dandasana, take arms up;
— Padangustha (= big toe) Dandasana;
13.) Savasana
Sava = corpse
— Rest on back, blanket supporting head; palms up, arms & legs relaxed; eyes closed.
— Sinus headache, put in Adho Mukha Virasana (Adho = downward, Mukha = face, Vira = hero, otherwise known as child’s pose) with bolster support under chest until pain subsided (most of class), later in Baddha Konasana (Baddha = bound, Kona = angle) with back at the wall;
— Tension headache, fell on her front stairs the week earlier, bruising shoulder; didn’t have pain until we began arm work in class, then in Adho Mukha Virasana for the rest of class;
1.) Tadasana / Samasthiti
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable
2.) Urdhva Hastasana
Urdhva = upward, Hasta = hand
— Take arms up in stages: first at shoulder height, palms up, widen at neck/trapezium by extending from armpit to fingers; raise arms to a “V” and repeat until arms are above head;
— Arm actions: bicep extends towards shoulder AND tricep extends towards back of hand; both pull in to “hug” the humerus (upper arm bone);
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.) Namaskarasana
Namaskar = prayer, greeting
— Palms together at center of chest;
6.) Urdhva Namaskarasana (4x)
from Urdhva Hastasana
— Feet together;
— Feet apart;
— Upper arms belted together across forehead;
— Student’s choice;
7.) Utthita Hasta Padasana
Utthita = extended, Hasta = hand, Pada = foot
8.) 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 usually precede the side-to-side poses unless otherwise noted, even if their listing is not repeated.
9.) Utthita Trikonasana (2x)
Utthita = extended, Tri = three, Kona = angle
10.) Virabhadrasana 2
Virabhadra = warrior
11.) Utthita Parsvakonasana
Utthita = extended, Parsva = side, Kona = angle
— Actions of upper arm are the same in Utthita Trikonasana and Virabhadrasana 2 as in the first stage of first Urdhva Hastasana with arms shoulder-height;
— The upper arm in Utthita Parsvakonasana has the same action as both arms in full Urdhva Hastasana;
12.) Dandasana (4x)
Danda = staff or stick
— Feet together;
— Feet apart;
— Urdhva Hasta Dandasana, take arms up;
— Padangustha (= big toe) Dandasana;
13.) Savasana
Sava = corpse
— Rest on back, blanket supporting head; palms up, arms & legs relaxed; eyes closed.
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