Restorative Sequence: Utilizing 3 Stages of Posture

Prashant Iyengar
Bob introduces most classes with some inspirational message like introducing and explaining a yoga sutra. This class and a few before it, he's mentioned BKS Iyengar's son Prashant. Normally followers of Iyengar yoga are fans of BKS Iyengar (of course) and/or his daughter, Geeta. Bob tells us that Prashant doesn't gain as much popularity. However, whenever he either sees him or reads about him, his mind explodes. Apparently, the last time Bob was in India, he was really moved by Prashant's teachings which are very different from Iyengar and Geeta. In this class, Bob talked about Prashant's three ways of working with postures. Posture, then Asana and finally Yogasana.

Posture - Upon entering the posture, the work starts as mechanical and instructional. Learning takes place on the understanding of the posture and your body.

Asana - As the understanding of the posture is improved, then you can move the energy deeply. Less bodily action, more mental, I believe.

Yogasana - This seems to be the last stage after posture and asana which is rarely occurring in your practice. It's the pathway to the soul.

Supta Tadasana II
- Urdhva Hastasana, palms facing up
- 2 thin long rolled blankets at sides of hips
- strap, tiny loop for heel, holding from the inside
- weight on grounded leg ankle

Prasarita Padottanasana
- back of legs and buttocks against wall
- forehead on bolster
- arms extended

Viparita Dandasana
- heels rested on bolster (mid height)
- no support for head or shoulders

Salamba Sirsasana
- chair 6" away from wall
- Baddha Konasana
- Upvista Konasana (in air)

Supta Baddha Konasana
- full setup
- blankets not rolled, double folded instead
- working with Pranayama

Pranayama
- inhaling the breath deeply, moving centrally
- when the breath reaches the collarbone, expanding it upward
- exhaling down the sides of the ribs
- move the breath like a fountain

Savasana

Backbend Week

Sutra 3.11
sarvarathata ekagrata ksaya udaya chittasya samadhi-parinamah

The mastery called samadhi-parinamah is the transition whereby the tendency to all-pointedness subsides, while the tendency to one-pointedness arises.

Gomukhasana

Pascimaskar

Parsvottanasana

Adho Mukha Svanasana
- slanted block
- hands to the sides
- hands forward
- no block, shoulders pulled in

Pincha Mayurasana

Sirsasana

Chatush Padasana

Salabhasana
- distance of strap to Pincha

Viparina Dandasana

Setu Bandasana
- on block

Bharadvajasana I

Supta Virasana

Bharadvajasana I

Adho Mukha Virasana
- short end of bolster close to abs

Savasana
- 2 long thin roll blankets

Standing Asana Week

Supta Padagusthasana I

Supta Padagusthasana II

Bhujasana

Marichyasana III

Parsvakonasana
- Uttanasana
- Parvritta Trikonasana

Uttanasana
- wide legs

Vibradrasana III
- like Supta Padagusthasana upside down

Parvritta Ardha Chandrasana
- blocks
- foot at wall

Ardha Sirsasana
- 2 blocks
- legs off to side

Eka Pada Viparita Dandasana
- 2 blocks
- chair
- into Supta Padagusthasana I w/ strap

Uttanasana 
- with chair
- then wide leg twist

Viparita Karani
- Baddha Konasana

Ardha  Padmasana III
- forward bend

Setu Bandha Sarvangasana
- block
- thin folded blanket for shoulders
- Eka Pada Badd
- Ardha Padmasana
- other leg bent

Yoga Mudras