Tuesday 6.30p Intro — Week 5 (December 1, 2009)

Focus: Opening the armpit chest. Intelligizing the body with the breath.

Note new poses for this week are in bold face.

Discussion: What is Prana?
Prana is energy, the life force. It is the Seer that permeates all forms of matter. The breath is the instrument of prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009) for details.]

1. Invocation in Swastikasana
a. “Sit straight, back erect. Lift your spine upward. Adjust your seat properly. Shoulders rolling back. Trapezius rolling back. Lift the sternum chest upward. Fold the palms in front of your chest and close your eyes completely. Look within. Remain silent.

b. “Quieten the brain cells. Release them from the inner walls of the skull. When the spine is ascending upward, let the brain remain quiet. The ascendance of the trunk should not disturb either the head or the brain. First, keep the head straight, with the sides of the neck well balanced, eyes deeper in. Ear drums going deeper inside. The tongue resting on the lower palate. The head has to be on such a level that it can pull the whole body upward.... Since the brain sends the message to the body, allow the body to get the freedom to ascend that much upward.

c. “But at the same time, the brain must remain quiet. Relax the jaw. Relax the tongue. Keep both eyelids receding. Both the inner corners of the eyes going deeper back.

d. “Keeping your legs receding, thighs receding, lift your base of the trunk in such a manner that the base of the pubic bone comes upward.

e. “Raise the sides of your navel. Very often the chest is likely to fall down, and compress the abdomen — and the sides of the navel [mistakenly] descend... because the head and thoracic rib cage, being heavier, drop onto the abdominal region... Ascend from the base of the spine and do not allow the skull or rib cage to fall.... In other words, the thoracic chest upward, head straight, neck straight.

f. “Like a puppet with string tied to its head, feel as if there is a thread attached to the top of your skull... that lifts the whole body. Maintain that inner ascendance.

g. “A slow soft inhalation and a slow soft exhalation, both sides receiving... equal energy. If the same amount of energy has to reach each side, both sides have to lift equally. Equal activisation and equal awareness.

h “A slow soft inhalation and a slow soft exhalation. The anterior body, from inside, coming further alive. As the body gets lifted, you find that there is something opening from the [anterior face]... of the posterior trunk. Try to give that good length. Feel its broadness, so that the whole organic anterior body ascends upward. Maintain that lift.

i. “Brain quiet and body firm. The flow of quietness must penetrate from the brain to the body. But in that state of quietness, the body should not get dropped.... The physical energy has to remain in a lifted state

j. “Remain silent and quiet, the front brain going towards the back brain. While listening to me, the front brain peeps out slightly [like from behind a curtain] to listen and catch the words. Once you have heard the words, make your frontal brain cells recede towards the back brain, and remain in that state for a while, observing that state. If every other part of the body is really free, how will you enjoy that state? How will you be in that state? How will you merge yourself into that state? Observe that very carefully.”
[Geeta Iyengar — Pune July 9, 2009]

2. Swastikasana
a. Refine the pose to prevent back pain, groin tightness and fatigue when sitting. For all three of these things, first sit on a stack of 3-5 blankets folded in half, which provides both a firmer support, more height, and a deeper base that increases the amount of thigh support.

b. For upper back pain and shoulder problems, keep the armpit chest more open by belting the arms as in Sarvangasana. Then rest the hands on stacked blankets on the thighs, so that the hands are above the elbows, to descend the triceps. Then the backs of the upper arms will feel heavier, the shoulder blades will descend, and the frontal chest will be able to lift more. This prevents the drop of the rib cage onto the abdomen.

c. For the groin tightness, support the knees and weight down the groins with sandbags.

d. “Connect your dorsal to the frontal sternum chest — that is the area where you drop. The moment you begin to drop, the sleepy state is inevitable. So, dorsal towards the frontal sternum chest — awaken yourself with a deep inhalation.... After the inhalation you have to connect your dorsal to the frontal chest to avoid that stooping or dropping.... Coil the ribs, re-coiling the intercostal muscles... in the [armpit] chest”
[Geeta Iyengar — Pune July 9, 2009]

3. Savasana with crosswise blanket
a. To further coil open the armpit chest to make sitting in Swastikasana easier. Recline, resting the shoulder blades on a blanket trifolded lengthwise (like a pranayama pillow) with each end of the blanket protruding from the armpit, over the biceps. Rest the head on a trifolded blanket.

4. Ujjayi III in Savasana with crosswise blanket
a. Slow soft inhalation and a slow soft exhalation.

5. Savasana on spinewise blankets
a. Fold two blankets in half lengthwise and use a third blanket for the head. The blanket support allows the anterior trunk to ascend from the pelvis to the top chest. Bolster weight on thighs.

b. “In pranayama savasana, don’t take any chances.... These tilts have to be avoided.” Although small physical imbalances such as leg length differences and spinal misalignments are freely acknowledged to have a negative effect, they are not commonly acknowledged in pranayama — which depends, all the more so, on the alignment to channel the prana evenly to all parts of the body to ensure “eveness of mind.” This is a more subtle understanding of learning “the direction of the pose.”
[Geeta Iyengar — Pune July 9, 2009]

6. Ujjayi III in Savasana on spinewise blankets
a. “Inhalation has to first rejuvenate the body — so gradually inhale by opening and widening the bottom ribs towards the sides. Then gradually lift the bottom ribs up towards the upper chest, moving the whole frontal region of the chest....

b. “A slow soft deep inhalation, like the fountain water spreading all over, from the center to the sides, as though the skin and muscles are spreading.... I used the word deep so that you...go until the inhalation breath is felt. Somewhere the breath vanishes, and you can’t inhale anymore, but still you can find some more freedom created in the chest region.... The inhalation elevates the center back ribs from the bolster.... Maintaining their lift, gradually exhale, keeping the lifted back ribs — where you have elevated — from [just dropping] “dead” on the bolster.... so that it forms a kind of “mountain” at the front.”
[Geeta Iyengar — Pune July 9, 2009]

7. Baddha Konasana
a. Back to wall, sit on folded blankets high enough to support the outer thighs.

b. Brick between feet.

c. Compare Ujjayi pranayama with and without brick between the feet: The wider the legs, the more the breath goes towards the side ribs.
“Intelligizing the body with the breath means that you have to get the posture, and then introduce the breath to that posture.... If the vessel is open, the prana can enter in. If the vessel itself is [closed], the breath cannot fill in that area. The breathing is the instrument in the pranayama.... It is not “breath control” as it is normally called. It is the prana control inside.... you adjust those inner areas that have to get exposed gradually to that real energy....”
[.i.Geeta Iyengar — Pune July 9, 2009;]

8. Swastikasana
a. Compare Ujjayi pranayama with Baddha Konasana: The breath is more centralized in Swastikasana.

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

Focus: Opening the armpit chest to sit more upright.

Note new poses for this week are in bold face.

Discussion: What is Prana?
Prana is energy, the life force. It is the Seer that permeates all forms of matter. The breath is the instrument of prana. [See Monday 6.30p Asana I — Week 9 (April 27, 2009) for details.]

1. Invocation in Swastikasana

2. Swastikasana
a. Back to the wall, sacrum against wall and upright, and open armpit chest.

3. Savasana with crosswise blanket
a. To further coil open the armpit chest to make sitting in Swastikasana easier. Recline, resting the shoulder blades on a blanket trifolded lengthwise (like a pranayama pillow) with each end of the blanket protruding from the armpit, over the biceps. Rest the head on a trifolded blanket.

4. Swastikasana
a. Keep the armpit chest more open by belting the arms as in Sarvangasana. Then rest the hands on stacked blankets on the thighs, so that the hands are above the elbows, to descend the triceps. Then the backs of the upper arms will feel heavier, the shoulder blades will descend, and the frontal chest will be able to lift more. This prevents the drop of the rib cage onto the abdomen.

5. Savasana with crosswise blanket
a. Repetition is less dramatic since the armpit chest has already coiled open.

6. Setubandha Sarvangasana
a. Shoulders on top of crosswise bolster, buttocks on a second bolster, with bent knees, push with the feet to draw the shoulder blades down, towards the tail bone.
b. Shoulders on the two inches further forward.
c. Shoulders on the leading edge of the bolster.
d. Shoulders on the floor in full Setubandha.

7. Savasana on spinewise blankets
a. Fold two blankets in half lengthwise and use a third blanket for the head. The blanket support allows the anterior trunk to ascend from the pelvis to the top chest. Bolster weight on thighs.

b. Pratyahara, withdrawing the senses from the sense objects. Eyes recede deeper back. Ear drums going deeper inside. The tongue resting on the lower palate. Remain silent and quiet, the front brain going towards the back brain.

Tuesday 4.30p MS — Week 5 (September 29, 2009)

Focus: In restorative poses, recognize the difference between opening with support of the breath and props (such as a bolster beneath the knees in Supta Baddha Konasana), and “stretching” which, at its worst, is aggressively imposed on the body by the mind. Space, length, and freedom come naturally with the exhalation.

Note new poses for this week are in bold face.

Invocation in Swastikasana

1. Bolster Supported Savasana (5 min)
a. Tilt the bolster to keep the mind awake and alert.
b. Bolster on thighs to reduce brain activity and cool the mind. To relieve knee pain and headache, 60# on thighs (BR).
c. Simhasana Box Supported Savasana to open intestines and release heat. (JM)

2. Ujjayi I and II in Bolster Supported Savasana (5 min)
a. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between.

3. Ujjayi I and II in Supta Baddha Konasana
a. Knees on a second bolster, especially if knees are stiff to relieve back pain and calm the mind. (AP) Less stretching sensation at inner thighs, but greater opening over time with support.
b. Arm support to prevent forcing open the chest.
c. Blanket beneath feet to keep feet warm. Less frequent myoclonus with bolster support than when legs straight and weighted in Savasana. (JM)
d. Slow, smooth inhalation. Slow, smooth exhalation. Recovery cycles with normal breathing in between. The breath spreads more to the sides than when the legs are straight in Savasana.

3. Viparita Karani (15 min)
a. Staggered double-fold blankets (JC); others over bolster.
b. By the body for the mind

Tuesday 4.30p MS — Week 5 (June 2, 2009)

Focus: Calf stretches both to improve gait mechanism. Support in hip and leg stretches to prevent fatigue due to hot weather.

No new students.

New poses in bold face.

Invocation in Swastikasana

1. Calf Stretcher Tadasana
a. Soles on wooden calf stretcher, back to wall. 2 X 10 behind calves.
b. Soles on inverted chair seat, facing wall and holding lower ropes. This continues and increases the stretch in Parsvottanasana, to emphasize heel strike in gait and prevent walking on tiptoes.
c. Preparation for Parsvottanasana.

2. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Adds hamstring stretch to calf stretch.

3. Chair Kurmasana
a. Preparation for Prasarita Padottanasana and Uttanasana.
b. Thighs on chair seat, bend forward from the hips, hold the back rung of the chair with head on bricks.

4. Adho Mukha Swastikasana (forehead on chair seat)
a. Sit on bolster, head on chair seat.
b. To relieve pain due to ankle and hip stiffness: Sit higher up on extra blanket on bolster with blanket under feet. Insert rolled blanket perpendicular to shins, between the ankles. (LM)

5. Rope Wall Uttanasana (5 min.)
a. With the buttocks at the Rope Wall, loop a long nylon belt around the lower rope hooks and the thighs to belt the upper thighs, just below the groins, tightly to the wall. This provides space in the groins, and, thus, the abdominal organs, and makes the thighs recede posteriorly when extending forward, increasing range of motion. Head on blanket stacked on bolster on chair seat. Stand on bricks if 5’-6” or less so belt is across upper thigh, not hip bones or waist.

b. Bend forward from the right and left hips evenly. For hip tightness due to birth injury when left femoral head jammed into hip socket: Affix thighs to wall, then belt right ilium in to counter right iliac outflare. This pulls the left acetabulum slightly away from the left femur to allow even bending. As a result, the feet met the floor with greater feeling and there was less limp in the gait. (LM)

c. Parivrtta Uttanasana to untwist spine due to scoliosis. (LM)

6. Viparita Karani (10 min straight legs)

Wednesday 6:30p Intro: Week 5 (June 3, 2009)

Poses were chosen at random (plus others added in to make the sequence more logical) from the list of poses on the Teacher In Training syllabus for Assessment. The three standing poses, one seated and two inversions are indicated by *. Focus of the class: lengthening the sides of the waist & hips.

New poses introduced are indicated in bold face.

1. Tadasana

2. Urdhva Hastasana
After taking both arms up, bend each elbow and side bend towards that side to open ribcage & waist;

3. Utthita Trikonasana
Into...

4. Utthita Parsvakonasana

5. * Parsvottanasana
Parsva = side, Ut = intense, Tana = stretch
2x;
Turning, hands to bricks, concave back;
Lift front forefoot off ground to get length of side leg/hip, extend through big toe mound to put foot back down;
Lift heel off ground to move outer hip forward, extend through heel & inner knee to put heel back down;

6. * Uttanasana
2x;
Hands to bricks;
Keep knees drawn up to support backs of thighs;
Concave back: reach side chest forward, arms straight;
Convex back: reach side chest down, elbows bent out to sides;

7. * Padahastasana
Pada = foot, Hasta = hand
2x;
Stand on palms of hands, big toes touching wrists;
Push-pull hands and feet, arms straight, to open chest;
If unable to straighten knees, keep them bent and work on pulling up through the arms to concave the back;

8. Dandasana
Danda = staff or stick
Sit on buttock bones, chest up;
Extend inner heels & big toe mounds away;
Draw outer heels back towards hips;
Take top of sacrum in and up;

9. * Marichiasana 1 (twist only)
Marichi was a sage, chief of the storm gods
Seated on blankets in Dandasana, bend one knee & place heel near buttock;
Keep other leg extended in Dandasana, on center of heel;
Raise bent-knee-side arm up to extend side body, turn torso away from bent knee and place outer upper arm to inner bent knee;
Place other hand on brick behind blankets for support in lifting the chest;

10. * Chatushpadasana
Chatush = four, Pada = foot
2x;
Blankets (4) stacked, set up for the following pose as well;
Head off blanket stack, shoulders on, buttocks on bricks;
Bring heels in close to buttocks, big toe mounds touching bricks;
Raise hips, clasp hands under buttocks, roll side to side to get on top of upper arms;
Palms up, stand heels on palms;
Move tailbone towards backs of knees;
Move top of shins towards head to raise the chest;

11. * Salamba Sarvangasana
Salamba = with support, Sarvanga = entire body
Same action to get on top of upper arms as in Chatushpadasana;
Upper arms belted, legs swing to Halasana on chair seat;
Keep knees straight; raise each leg up and join them as in Tadasana;
Press down upper arms and lift tailbone;
Extend up through inner heels as in Dandasana;

12. Savasana

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

No new students. Introduction of Salamba Sarvangasana. Focus of class: the three gunas, rajas, tamas and sattva. Charging the legs and arms (rajas) while maintaining a firm foundation in the feet (tamas).

Poses were chosen at random (plus others added in to make the sequence more logical) from the list of poses on the Teacher In Training syllabus for Assessment. The three standing poses, one seated and two inversions are indicated by *.

1. Brick Tadasana
Awaken the inner thighs @ inner upper knee;

2. Utthita Trikonasana
Bring the outer hip into the socket;
Prepare for Ardha Chandrasana;

3. * Virabhadrasana 2
2x;
Charge the back arm and lift the back thigh from where brick was in Tadasana to ground the pose;
Lift from the pubic plate to make the pose lighter;

4. * Ardha Chandrasana
Ardha = half, Chandra = moon
2x;
Make the standing foot tamasic;
Same hip action as in Trikonasana;
2nd time @ wall for support;

5. * Uttanasana
Ut = intensely, Tana = to stretch
2x;
Perform Tadasana with strong lift in thighs;
Extend forward taking hands to bricks;
Reach chest forward, head up & shoulder blades into back body;
To prevent throwing the knees back, bend a little and work on the lift of the knees, fronts and backs;

6. * Virasana
Vir = virile / heroic
Seated on center of shins, buttocks between heels on a brick;
Do not curl toes in towards each other;
When challenging to sit on shins because of cramping in feet, place blankets under shins so ankles can hang over edge;
Parvatasana (Parvata = mountain) arms, 2x : clasp fingers, extend arms forward & then up with straight elbows; sit buttock bones down as arms go up;

7. * Halasana
Hala = plough
Spend time getting on top of the shoulders, clasping hands under buttocks;
Press down upper arms to lift up;
Legs in Tadasana, inner knees up towards ceiling;

8. * Salamba Sarvangasana
Salamba = with support, Sarvanga = entire body
From Halasana, extend one leg at a time;

9. Savasana

Friday 6:00a Asana 1: Week 5 (May 29, 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.

Three students. Focus of class: lengthening space between hips and thighs to relieve lower back and sciatica pains.

1. Adho Mukha Svanasana
Heels at the wall;

2. Supta Padangusthasana
Two belts used: one at upper thigh, the other to hold upper foot;
a. Leg at 90 degrees
b. Leg out to the side
c. Leg crosses abdomen to other side

3. Adho Mukha Svanasana
Heels at the wall;

4. Gomukhasana
Sit on brick to lift the side chest;
Alternate both arms up on each side;
Maintain evenness at both sides of the body;

5. Adho Mukha Svanasana

6. Chair Sarvangasana
7-10 minutes

7. Viparita Karani
7-10 minutes

8. Savasana

Friday 6:00a Asana 1: Week 5 (April 3, 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.

3 students. Per student request, focus on opening hips and shoulders.

1. Rope 1

2. Rope Utkatasana

3. Rope 2: Bhujangasana/Urdhva Mukha Pascimottanasana

4. Virbhadrasana 2
2x;
2nd time into...

5. Utthita Parsvakonasana

6/7. Prasarita Padottanasana/Parsvottanasana cycle
Concave back in first Prasarita & in Parsvottanasana;
Hands to bricks for Parsvottanasana;
Head down in Prasarita between each side of Parsvottanasana;
Into...

8. Uttanasana

9. Paschima Baddha Hastasana

10. Gomukhasana arms
Use wall or post to brace & open upper arm;

11. Adho Mukha Svanasana

12. Utthita Trikonasana
Into...

13. Utthita Parsvakonasana
Into...

14. Ardha Chandrasana
Turn to place both hands on the floor, turn hips & step back for...

15. Parsvottanasana
Hands on the floor;
Into...

16. Parvritta Trikonasana
Into...

17. Uttanasana

Repeat cycle on other side.

18. Padangusthasana
Concave back into full pose, elbows wide;

19. Pada Hastasana
Concave back into full pose, elbows wide;

20. Halasana

21. Salamba Sarvangasana

22. Parsva Ekapada Sarvanagasana

23. Supta Konasana

24. Savasana

Thursday 6.30p Intro: Week 5 (April 2, 2009)

Focus: Restorative poses. Prayatna saithilya: Effortless effort means keeping the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale. The skin must extend, says B.K.S. Iyengar, to allow the muscles sufficient space to lengthen.
Supported poses to stabilize the mind. Stabilize the breath to stabilize the body. When the body becomes stable, the mind is pacified. When the mind is pacified, the pain of stretching lessens. Inversions directly pacify the mind and take the consciousness towards the vastness within.

Note new poses for this week are in bold face.

Discussion: What is Iyengar Yoga?
The Iyengar method embraces three unique aspects to obtain firmness of body and steadiness of consciousness in asana : intricacies, sequencing and timing. The intricacies, or detailed techniques such as precise alignment, are necessary to penetrate the mind that lies beyond the frontier of the outer, physical body.

The techniques we use vary according to the purpose of practice, whether it be to learn, refine, or consolidate; to generate energy, to relax or recuperate; or to devote yourself to God.

The techniques also vary according to the skill of the class. Since Intro classes are geared to learning new material, we sequence the poses in a progressive manner: Virabhadrasana II prior to Trikonasana, Trikonasana prior to Parsvottanasana, and Parsvottanasana prior to seated forward bends to open the hip and ease the load on the hamstrings. Similarly, we sequence class by doing the stimulating poses first, and then end with calming poses, such as Sarvangasana (Shoulderstand) and Savasana (Corpse Pose).

We teach the intricacies — the “how to” of the pose to make it doable. How you lift the knee and how you use the foot, leg and hip determine how much space can be created in the hamstrings. Flexibility is not innate; it is learned through the penetration of consciousness, culminating in mature, skilled action.

The “timing,” an Indian term for how long a pose is held, not only builds physical and emotional endurance, but also multiplies the benefits to the physiological organs, the circulation, the nerves, and, most importantly, the mind.

We vary the timing according to the nature of the pupil. For pupils recovering from acute illnesses, we give supported restorative poses designed to be held for a long time. With beginners and children, we emphasize mobility; poses are done for a short duration because the mind will become disturbed if held longer. Once experienced practitioners have attained that mobility of the outer body, instruction is aimed at penetrating the physiological, emotional, mental, and intellectual sheaths — which takes a long time. When this is mastered, “the infinite being within is reached” and the dualities cease to exist, “as body, mind and soul are one.”


Invocation in Swastikasana

1. Adho Mukha Virasana (10 min)
a. Demo: Blanket under shins, head down, extend the arms forward to pacify the mind. Bolster support under chest further quiets the mind. Brick beneath sternum to elevate the spiritual heart, makes it quieter still. Blanket beneath arms, even more quiet, because the softness and warmth of the blanket encourages the skin to relax, and then the muscles can relax. It leaves an imprint of a mind as calm as a “still lake.”

Poses are icons, says B.K.S. Iyengar. To master the pose, study it and take on its attributes rather than trying to conquer it. For example, sinus headache was relieved with rolled blanket at abdomen to restore lumbar flexion.

2. Bolster Setubandha (leg on chair seat) (10 min)
a. Elevate the heart to silence the mind. Elevate the sub-conscious mind, which resides in the spiritual heart, to give it prominence.

3. Savasana in Supta Baddha Konasana (10 min)
a. Two spinewise blankets folded in half lengthwise to make a “bed” for the spinal muscles and raise up the chest. Knees on a bolster.
b. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.

4. Ujjayi I in Supta Baddha Konasana (10 min)
a. Samavrtti, normal inhalation and exhalation of the same length.

Tuesday 6.30p Intro: Week 5 (Mar 31, 2009)

Focus: Restorative poses in the final class of the month. Prayatna saithilya: Effortless effort means not tensing the face, making the skin tight, or holding the breath when you do the pose.

The skin must extend, says B.K.S. Iyengar, to allow the muscles sufficient space to lengthen.

Supported poses to stabilize the mind. Stabilize the breath to stabilize the body. When the body becomes stable, the mind is pacified. When the mind is pacified, the pain of stretching lessens. Inversions directly pacify the mind and take the consciousness towards the vastness within.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutras II.46-48, the definition and effects of asana.
See Tuesday 4.30p MS — Week 3 (Mar 17, 2009), Tuesday 6.30p Intro — Week 3 (Mar 17, 2009), Thursday 6.30p Intro — Week 3 (Mar 19, 2009), Tuesday 6.30p Intro — Week 4 (Mar 24, 2009), and Thursday 6.30p Intro — Week 4 (Mar 26, 2009) for a five part discussion.


Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Calf Stretcher Tadasana (on Calf Stretcher)
a. Descend the back brain, neck muscles, and trapezius. Stretch the calves to help relieve foot pain.

3. Traction Supta Urdhva Hastasana
a. Lengthen armpits, side ribs, back chest

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

5. Savasana in Supta Baddha Konasana (10 min)
a. Keep the facial skin soft and relaxed when you inhale, as when you do automatically when you exhale.

Tuesday 4.30p MS: Week 5 (Mar 31, 2009)

Focus: To reduce vertigo behind the eyes.

Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Calf Stretcher Tadasana (on Calf Stretcher)
a. Descend the back brain, neck muscles, and trapezius to stabilize dizziness.

3. Savasana in Supta Baddha Konasana (10 min)
a. Knees on a second bolster, use a neck roll, and use arm support to stop vertigo. Sandbags on groins. Eyebags in palms, bandage forehead.

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

Focus: Stabilize the breath to stabilize the body. When the body becomes stable, the mind is pacified. Although “effortless effort” is a sign that one has perfected asana, substituting “relax the breath” is an appropriate means to relieve unnecessary tension.

Followed Week 4 of Preliminary Course, with the addition of a couple of poses from Week 5.

Note new poses for this week are in bold face.

Discussion: Patanjali Yoga Sutras II.46-48, the definition and effects of asana.
See Tuesday 4.30p MS — Week 3 (Mar 17, 2009), Tuesday 6.30p Intro — Week 3 (Mar 17, 2009), Thursday 6.30p Intro — Week 3 (Mar 19, 2009), Tuesday 6.30p Intro — Week 4 (Mar 24, 2009), and Thursday 6.30p Intro — Week 4 (Mar 26, 2009) for a five part discussion.

Invocation in Swastikasana

1. Tadasana/Samasthiti

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

3. Utthita Parsvakonasana
a. Sit the buttock down to take the right hand to the floor.

4. Utthita Trikonasana

5. Tadasana (Urdhva Baddhanguliyasana)

6. Virabhadrasana I

7. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Pull right hip back, left hip forward.
b. 5 minutes per side. Suppport the head to make the mind quiet. If there is resistance inside, support head with an additional brick to allow the stretch to come.

9. Virabhadrasana I
a. With Urdhva Hastasana arms, press wrists into Upper Wall Rope to lift the pubic plate and sternum.

10. Utkatasana

11. Uttanasana
a. Baddha Hasta Uttanasana
b. Head or shoulders on chair seat

12. Adho Mukha Svanasana
a. Inserted to continue hamstring stretch, and inversion as preparation for Sarvangasana.

13. Sarvangasana Cycle
a. Wall Ekapada Sarvangasana
b. Salamba Sarvangasana

14. Forward Extensions
a. Omitted for time.

15. Viparita Karani
a. Staggered blankets folded in half widthwise

16. Savasana

Monday 9:30a Intro: Week 5 (Feb 2, 2009)

4 students – 1 new student;

1.) Tadasana / Samasthiti (2x)
Tada = mountain, Asana = posture
Sama = same, Sthiti = stable

— Second time with brick between upper thighs to get the lift;

2.) Urdhva Baddhanguilyasana
Urdhva = upward, Baddha = bound, Guily = fingers

3.) Utthita Trikonasana (2x)
Utthita = extended, Tri = three, Kona = angle

4.) Rope 1

— At the wall, open the chest;

— Student with L eye twitch, KD pulling rope harness at shoulders while in Rope 1, eye twitch greatly reduced; twitch returned after coming out of the pose;

5.) Rope Utkatasana
Utkata = mighty, powerful

6.) Setubandha Sarvangasana (3x)
Setu = bridge, Bandha = formation, Sarvanga = entire body

— Toes at wall, buttocks close to heels, belt around ankles, blanket under head & upper arms; lift hips up, taking tailbone towards the backs of the knees;

— Clasp hands under buttocks and extend knuckles towards wall, roll from side to side to get on top of the upper arms, then grab belt and pull to bring shoulder blades into back body;

7.) Adho Mukha Svanasana (3x)
Adho = downward, Mukha = face, Svana = dog

—Third time, brick between thighs as in 2nd Tadasana;

8.) Viparita Karani
Viparita = reverse; Karani = process

Saturday 10:30a Intro: Week 5 (Jan 31, 2009)

14 students

1.) Adho Mukha Virasana (5 min.)
Adho = downward, Mukha = face, Vira = hero, Asana = pose

— Take blanket support under shins, sit on heels & take torso forward to rest forehead on floor or brick; extend arms forward to lengthen side body;

— Several students with knee problems, unable to kneel on shins and/or plantar flex ankles;

Student with arthritis in both knees — BR addressed pain in the front of the knee in Virasana as a result of hamstrings “invading” or hardening at the back of the knee (“congestion”) & how to pacify/soften hamstrings:

2.) Virasana (2x, 10 min ea.)

— First time, folded sticky mat placed firmly behind back of both knees, either with assistance or using both hands, head on floor to balance; sit back between heels, taking support under buttocks as needed;

— Students unable to plantar flex at ankles support with blankets under shins where shin/ankle joint hangs over edge of blanket stack;

— Second time, roll sticky mat tightly and again place behind knees; bulk of mat will “smash” the calves and create more space at the knee joints;

3.) Dandasana
Danda = staff, stick

— Used to open up the knees after Virasana;

4.) Supta Baddha Konasana (20 min.)
Supta = supine or sleeping; Baddha = bound, Kona = angle

— Bolster set at an incline over two bricks, one under the head, the other under the chest;

— Blankets underneath head, arms and buttocks;

— Soles of feet together, knees out to the sides supported with bricks; recline back over bolster leaving small amount of space between lower back/buttocks and end of the bolster;

— Variations: belt to hold ankles in towards perineum, or for stiffer students bolster under knees;

5.) Savasana (10 min.)

— From Supta Baddha Konasana, use hands to bring knees together, then extend legs out straight, remaining reclined on bolster;

— Rest with eyes closed; breathe normally.

Friday 6:00a Asana 1: Week 5 (Jan 30, 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.

6 students. The focus of class was observing each asana’s effects on the throat and the abdomen and how to keep them soft.

1.) Tadasana

2.) Utthita Trikonasana

3.) Virabhadrasana 2

4.) Utthita Parsvakonasana

5.) Utthita Hasta Padangusthasana
Padangustha = big toe

— Heel at armpit height, foot on wall “drags” downward to take outer hip down;

— Several students cramping in standing leg;

6.) Supta Padangusthasana 1

— Upper leg, thigh belted to lower heel; take tailbone towards wall, not hardening the abdomen;

— Lower leg extend heel into wall, press thigh towards floor;

7.) Supta Padangusthasana 2

— Upper leg to the side, extend inner thigh towards inner heel & draw outer thigh towards hip;

— Spread/widen abdomen away from upper leg;

8.) Supta Tadasana

— KD pressed upper thighs towards floor on each student, feel effects on abdomen, lower back and throat;

9.) Tadasana

10.) Ekapada Rajakapotasana 2 preparation
Eka = one, Pada = leg, Raja = king; Kapot = pidgeon

— Lunge with chair support for hands/upper body; front knee bent, back leg extended to open groins;

— Most had outer hip on bent leg side lifting up towards armpit; use belt to pull down & back to keep hips even, not twisted;

11.) Dhanurasana (2x)
Dhanu = bow

— Lift & widen pubic plate, take hip bones to the floor;

— Simultaneously press ankles into hands and pull ankles to lift up;

12.) Adho Mukha Virasana

13.) Savasana

— Shins on chair seat.