Sequence - Inversions

exhale push navel in

Supta Baddha Konasana
- torso over horizontal bolster
- press toes at wall
- rest neck on thin roll
- back bend head shape

Adho Mukha Virasana
- knees on bolster
- fold over with forehead resting on bolster
- rest arms at side of torso

Wide Leg Uttanasana

Supta Padangusthasana II
- long rectangle fold under grounded knee
- weight on top of grounded knee
- belt heel
- rest moving leg's shin on bolster

Upvista Konasana
- seated on small fold
- rest forearms on vertical bolster
- keep buttocks moving down

Prasarita Padottanasana
- rest head on bolster
- move waist and shoulder-blades into body

Sirsasana

Halasana
(Toppling Halasana)
- like Viparita Karani
- shoulders on bolster - 1" away from wall
- blanket for for head

Salamba Sarvangasasna

(for period) Setu Banda
- mat covering bench, opened, not folded
- bolster parallel to bench, not perpendicular
- double fold for head
- shoulders resting on bolster

Cross Bolsters
- block at end of bolster
- blanket over bolster
- double fold for head
- while grabbing block, push away from wall

Savasana
- rest torso on bolster
- seated on double fold
- resting head on double fold

Swastikasana

Groin Work: Backbends & Twists

Backbends and twists are excellent for cold weather

Wide Leg Twist on Chair

Uttanasana
- with chair

Adho Mukha Svanasana
- with chair

Utthita Parsva Hasta Parsvakonasana
- standing with 90 degree bent leg on chair against wall
- block behind standing foot
- move navel and groin away from each other
- move butt away from wall (bent leg's)
- move butt toward wall (straight leg's)
- first concentrate on vertical movements, then horizontal

Utthita Parsvakonasana
- with bent legs foot on block
- back foot at wall

Uttanasana
- wide legs

Adho Mukha Svanasana

Gomukasana

Adho Mukha Svanasana
- hands into wall

Gomukasana
- open armpit

Pincya Maryasana
- strap narrower than shoulderstand

Viparita Dandasana
- then with head in Sirsasana
- feet on blocks at wall

Niralamba Sarvangasana
- at wall

Swastikasana
- with bolster into navel

Adho Mukha Virasana
- with bolster into navel

Savasana

Rotating Legs & Arms Inward

Adho Mukha Virasana

Uttanasana
- legs wide apart, keeping toes on mat

Dandasana
- block at highest height between legs

Marichyasana I
- simple twist

Marichyasana II
- twist other way
- hold hug bent leg

Uttanasana
- legs hip width apart
- concave back
- then head down

Dandasana
- block at highest height between legs

Marichyasana I
- simple twist

Marichyasana II
- twist other way
- hold hug bent leg

Uttanasana
- legs hip width apart
- concave back
- then head down

Utthita Trikonasana
- on angle

Utthita Parsvakonasana

Adho Mukha Svanasana Arms
- standing in Tadasana
- rotate the tricep toward the face
- move the arm from the armpit, up

Adho Mukha Svanasana
- rotate triceps inward/under
- move biceps toward wall
- move the back body into the front body
- move shoulders into body

Viparita Dandasana
- on chair

Ardha Urdhva Dhanurasana x3
- on chair
- mat and blanket hanging on back rest of chair
- press soles of feet into legs of chair
- bottom shoulder-blades at backrest
- elongate top of buttocks toward knees
- think of block still in between thighs
- then hands on wall

Niralamba Sarvangasana
- shoulderstand setup facing 6" away from wall
- place bolster at end of blanket setup
- strap on before going up
- swing shins up at wall
- hold unto bolster
- then place hands on back
- curl toes under
- lift inner heels, buttocks, and torso(?)
- rotate thighs inward
- interlace hands unto bolster
- end in supported Karnipadasana

Upvista Konasana
- sit on shoulderstand blanket setup
- start in Baddha Konasana
- press navel of bolster into navel
- fall forward
- extend arms forward

Supta Swastikasana
- then extend legs into Supta Tadasana

Dandasana/Virasana Sequence

Adho Mukha Virasana
- knees on 3 double folded blankets
- curl toes under

Inclinded Adho Mukha Virasana
- knees on 3 double fold blankets
- keep knees apart
- uncurl toes
- head down
- keep buttocks seated on heels

Uttanasana
- place metatarsals on rolled blanket

Baddha Konasana
- seated on 4 double folds
- then 2 blankets
- then seated on ground with feet on 2 blankets
- adjust buttocks
- hold skirt of feet to lift Baddha Konasana legs level to eyes

Lifted Upvista Konasana
- sit in Baddha Konasana on the ground
- lift legs up, level to head/shoulders

Uttanasana

Vibradrasana III
- press back foot into wall
- press finger tops on floor
- move outer thigh of grounded foot into waist

Uttanasana

Marichyasana III
- Marichyasana I, if menstruating

Parvrita Ardha Chandrasana
- black at little side of grounded foot
- feet placed halfway on mat
- mimic work in prior Vibradrasana III
- lifted leg's foot pressed into wall
- move outer thigh of grounded foot into waist

 Baddha Konasana
- seated on floor
- hold unto skirts of feet
- lift legs straight up

stability then mobility 
Supta Padangusthasana
- bend grounded leg
- strap at arch

Supta Padangusthasana
- showing bottom of foot variation

Supta Padangusthasana III
- bend both legs
- rest ankle on the other knee
- claps arms around grounded leg
- move legs toward torso
- keep vertical leg's knee away from head
- move ankle toward face

Supta Padangusthasana
- catch leg without strap
- straight leg
- keep other leg grounded and bent

Salamba Sarvangasana 
- Setu Bandha Sarvangasana, if menstruating

Swastikasana
- rest head on bolster

Adho Mukha Virasana
- legs together
- head down
- arms resting at sides

Twisting Sequence

Bharadvajasana
- seated on short end of bolster
- be seated in sitting bones

Prone Bharadvajasana
- be seated on ground
- keep short end of bolster to side
- lay down and twist to rest opposite cheek on bolster

Prone Supta Padangustasana
- turn twist to both left and right sides

Adho Mukha Virasana
- with blanket
- turn/twist to both left and right sides

Uttanasana
- on bolster
- turn/twist to both left and right sides

Prasarita Padottanasana
- turn twist to both left and right sides

Shoulderstand
- with chair

Supported Setu Banda Sarvangasana
- head/neck supported on 2 bolsters
- rest feet on blocks on high height
- same set up on chair as shoulderstand

Wide Leg on Chair
- twist to both left and right sides

Malasana

Meditative Practice

Prasarita Padottanasana

- classic

- Adho Mukha Svanasana arms

Supta Padangusthasana I & II

- pranayama blanket setup

- 1 rectangle wide fold & 1 trifold for torso

- rolled blanket for leg

- strap foot

Upvista Konasana

- 2 blankets

- bend forward

Prasarita Padottanasana

- classic

- then AMS arms

- then head down and hold shins

Uttanasana

- head down resting on blocks

Arda Sirsasana II

- Mudra

- T-shape blocks at wall

Viparita Dandasana

Niralamba Sarvangasana

- shoulderstand set up so top of head faces wall

- w/bolster at end of blankets just other side of wall

- keep top head 1" from wall

- strong lift of chest

- move legs toward face

(creates balance in the brain)

- then toes curled under

- lift legs

- rest interlaced hands on bolster

- finish in Karnipadasana

- hold unto bolster to come out of asana

Uttanasana

Supta Baddha Konasana

- over bolster

- hold elbows

then Supta Swastikasana

Baddha Konasana

- seated on bolster

- bend forward to lift buttocks into wall

Kidney Band, Inversions, Standing Sequence

Reclined Kidney Band
- support head and neck with 3 triple folded blankets
- soft block at kidney area of back clear of shoulder blades
- lay arms at sides
- extend legs
- then legs in Swastikasana, catching elbows
- repeat

Uttanasana
- spread legs wide
- concave back
- place hands on blocks

Utthita Trikonasana
- press back heel at wall
- place front heel across the mat

Uttanasana
- spread legs wide
- concave back
- place hands on blocks

Hasta Tadasana

- press palms into soft block

- extend arms over 

- reach arms behind ears

Vibradhrasana I

- extend arms up toward the ceiling and back behind head

Uttanasana

- extend arms up

- press palms together

Gomukasana

- one side

?Paschimasarasana?

Gomukasana

- other side

Adho Mukha Svanasana

- slanted blocks at wall

- press palms out to the side

- move into chest (movement from first kidney band asana)

Adho Mukha Svanasana

- butterfly arms

- move head toward ground through arms

Dwi Pada Dandasana

- extend arms

- hands hold elbows

- rest head on elbows

- then bring head to floor

- hold elbows

Adho Mukha Svanasana

- on chair at wall

- press heels of hands into seat of chair

Parsvottanasana

- press palms into seat of chair

Uttanasana

- spread legs wide

- turn toes in

- catch elbows

- rest head on forearms

Salamba Sarvangasana

- on chair

- 2 trifold blankets (for shoulders?)

- then legs in Badda Konasana

- move down to rest legs on blankets in Swastikasana 

Mudras

Chatush Padasana
- seal to hold open chest
- seated on interlaced fingers

Supta Padangustasana
- rest shin on bolster clear from knee and ankle

Upvista Konasana Leg
- twist

Viparini Karini

Restorative

Supta Padangusthasana II
- bolster arms distance length
- weight on straight leg
- belt foot and wrap behind head
- grab strap with opposite hand

Shoulder Work

Hasta Tadasana

- press into side of block between hands
Gomukasana
Repeat

Uttanasana 

- Bend forward on height raised to hips 

- place block between hands

- lift arms to be parallel to wall

Pincya Maryasana

- push palms into sides of block (for stability)

Armpit Chest Asana

- located just below the armpit

- opens up your psychology

- raise Namaskarasana arms overhead

- move arms behind ears

Adho Mukha Svanasana

- press butterfly hands into the wall

- rotate triceps under

- move head to floor

Ardha Urdhva Danuarasa
- at rope wall

Viparita Dandasana
- bolster for head

L-Shaped Upright Reclined Asana
- bolster and blanket on chair
- blanket near legs of chair to sit on
- sit in Baddha Konasana
- sit in Dandasana
- hands upright then to wall
- rest head on bolster setup on chair

Inversion Workshop w/Kathleen

Supta Padangusthasana
- Supta Padangusthasana I
- Supta Padangusthasana III
- Supta Padangusthasana II

Tadasana
- focus on keeping weight on heels (move body back)
- lifting the arches of feet

Uttansana
- keep weight on heels
- elongate front of the body downward
- place hands in from then next to feet
- keep legs straight

Adho Mukha Savasana
- heels on blocks

Uttihita Chaturanga Dandasana(Plank Position)
- lift breastbone

Adho Mukha Vrksasana
prep:
- belt at elbows
- face palms up, then down

Pincha Mayurasana

Sirsasana
prep
- partner keeps shins close to arms » move arms closer together
- fingers close to wall
- rotate thighs inward
- move legs back more

Salamba Sarvangasana
- don't lift shoulders, move away from neck (?)
- rotate thighs inward
- move legs back more

Arm Work

Gomukasana

Utthita Parsvokasana

Utthita Trikonasana
- w/Utthita Parsvokonasana arms

Gomukasana

Adho Mukha Savasana
- hands on slanted blocks
- press palms down

Adho Mukha Savasana

- hands on slanted blocks placed together
- press palms down
- head through arms toward ground

Moving toward Ardha Sirsasana

Viparita Dandasana

Wide Leg Twist on Chair

Parigasana

Asana?
- seated on chair
- bend over
- move pubis up
- retreat abdomen back
- hands on top of feet

Uttanasana
- rolled blanket at abdomen

Bakasana

Salamba Sarvangasana

Marichyasana III

Sirasansa

- height under knees

Standing & Inversions Sequence

Supine variations
- single fold blanket
- 2 double folds
- block medium height (to support kidney band)

Supta Dandasana
Swastikasanaa
- reach arms overhead

Supta Dandasana
Swastikasana
- change legs
- catch elbows

Uttanasana
- concave back
- medium block height

Prasarita Padottanasana
- medium block
- open kidney band

Utthita Trikonasana
- weight on inner foot
- contract outer thigh
- Iyengar created wider stance of feet
- experiment with distance of feet- high height block
- rotate kidney band

Uttanasana

Virabhadrasana II

Utthita Parsvokasana
- keep buttocks inline

Prasarita Padottanasana
- classic
- Adho Mukha Svanasana
- hold shins
- head on ground

Sirsasana

Viparita Dandasana
- trifold for kidney band

Halasana

Eka Pada Sarvangasana
- when existing, hold edges of mat
- keep shoulders down

Marichyasana II
- back leg in Upvista Konasana
- don't turn from neck
- take ear away from shoulder
- take UPK leg heel down

Upvista Konasana

Savasana

July 23rd Sequence

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Baddha Konasana

- on bolster

- then with feet resting on block

Utthita Parsvokonasana

- medium height block for hand

Utthita Parsvokonasana

- hand resting on the inside of the bent leg's foot

- lift bent leg's heel high

Malasana

- on chair with top of head resting on bolster and blanket

Utthita Padmasana

- standing with chair

- build enough height with bolsters, blocks, and blankets to reach hip height

- lift one leg up resting foot past hips like Padmasana

- use support of the wall with fingers

- move pelvis up

- move bent leg's groin downward

Urdhva

- bolster on chair lying on seat of chair

- seated on 2 double folded blankets on the ground

- bend back resting head on bolster

Ardha Urdhva Dhanurasana

- mat and one blanket on back of chair

- pivot at kidney band

- move closer to wall

Cross Bolsters

- 2 bolsters crossed

- 1 double folded blanket for head

- half Padmasana which each leg

- move knee away from torso

- mobility in hips protects knee

Viparita Karini 

- in cross bolsters setup

- remove blanket behind head

- rest shoulders on ground

Baddasana/Baddha Konasansa

- bend forward

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Kidney Band Sequence

Location of the kidneys and adrenal glands according to the back:

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Concave Uttanasana
- nod to Padangustasana
- loop strap
- press metatarsals into strap
- keep feet hip width apart
- press kidney band into strap

Prasarita Padottanasana
- concave back

Utthita Trikonasana

Viparita Dandasana
- kidney band on front of seat

Virasana
- knees on 2 double folded blankets
- double fold in between butt and shins
- toes tucked
- then toes lying flat

Dandasana

Bhadrasana
- seated on 2 double folded blankets

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Tadasana
- evenly distribute toes and metatarsals
- lift leg into 90 degree position
- hands into Namaskarasana

Vrksasana
- hand at wall
- evenly distribute toes and metatarsals
- hands into Namaskarasana

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Utthita Parsvakonasana

Concave Uttanasana
- keeping only big toes on mat

Adho Mukha Svanasana
- partner pumps rope (or belt) into kidney band

Viparita Karani

Savasana

June 18th Class

Supta Baddha Konasana
- toes at the wall
- bolster supporting torso

Virasana
- knees on bolster
- then head down
- arms resting by torso

Uttanasana
- concave back
- fingertips on bolster

Uttanasana
- then head down
- holding unto elbows

Utthita Parsvakonasana

Utthita Trikonasana

Prasarita Padottanasana
- head down
- AMS arms

Gomukasana

Sirsasana

Twist on bolster

Urdhva Mukha Svanasana

Baddha Konasana
- Upvista Twist

Upavistha Konasana


Vishnu Asana

Setu Bandha

Prasarita Padottanasana

Savasana
- on bolster and blanket

Chair Twists

Wide Leg Twist 
- with chair

Seated on the side of chair

Uttanasana
- with chair

Prasarita Padottanasana
- moving chair away

Marichyasana III

Viparita Dandasana

Salamba Sarvangasana
- with chair

Viparini Karni

Supta Baddha Konasana

Prone Savasana
- bolster
- space
- 2 double folded blankets

Shoulder & Groin Sequence

Supta Baddha Konasana
- strap at ankles
- bring knees up, toward head
- stabilize lower back
- widen knees

Supta Padangustasana
- with grounded leg bent

Virasana
- seated on heels with toes tucked
- then toes on ground
- separate knees
- bend forward

Tadasana
- hands up
- hands up with block between palms

Utkatasana

Adho Mukha Svanasana
- right then left lunge position

Uttanasana

Virabhadrasana I
- keep head down
- lift metatarsal to plant heels into ground
- lift back heel turn leg under dropped heel

1. back leg back
2. bent front leg
3. lift arms & chest

Adho Mukha Svanasana
- slanted block
- fingers point outward
- then point toward feet

Shalabhasana
- prone with sliding chair in front of you
- rest heel of hand on seat of chair
- open palms and fingers
- lift chest

Ardha Urdhva Dhanurasana
- folded mat & blanket on back of chair
- press bottom of feet into legs of chair
- backbend lift butt
- seat of chair on upper back & shoulders

Viparita Dandasana
- on chair
- extend arms

Wide Leg Twist on Chair

Malasana
- resting on chair
- draw in with navel
- butt back
- hand on feet
- bend forward

Uttanasana
- forearms resting on seat of chair
- head on forearms
- keep weight on heels

Savasana
- lie on bolster
- shoulders on ground
- rest calves on chair seat

Supta Padangusthasana Practice

Samyama the practice of the last 3 limbs of yoga » internal practice
Dharana - concentration
Dhyana - meditation
Samadhi - absorption

First 5 limbs » external practice

Dharana is the concentration on one thing at a time. Anti-force of multi-tasking. Focus and hold interest at one point, like chanting. This leads to meditation, Dhyana.

Supta Baddha Konasana
- strap top of ankle

Adho Mukha Virasana
- keep head down

Uttanasana
- keep head down

Supta Padangusthasana I
- knee bent

Supta Padangusthasana II
- knee bent

Supta Padangusthasana III
- knee bent

Supta Padangusthasana variation
- holding on to bent leg's foot
- bottom of foot facing ceiling

Supta Padangusthasana variation
- knees bent
- hold shin

Supta Padangusthasana variation
- in Padmasana

Supta Padangusthasana variation
- straighten leg without strap

Swastikasana
- bend forward
- move butt down

Uttanasan
- w/chair seated bent down
- keep torso close to things
- slowly straighten legs

 Facing wall stranding asana
- w/one leg bent on chair

Seated on chair
- w/one leg bent over
- resting on other forward bend
- Padmasana

Uttanasana 
- on chair
- eblows and arms on chair seat

Yoga Mudra

Savasana 
- on bolster

Knee Awareness Sequence

Supta Padangustasana I
- strap at front of heel
- strap at back of heel
- move inner knee back

Adho Mukha Virasana

Virasana
- roll matt resting in knee crease

Uttanasana
- metatarsals on rolled mat

Parsvottanasana

Adho Mukha Svanasana
- hands at wall

Virasana Marichyasana

Parivrtta Trikonasana

Sirsasana

Uttanasana
- rolled mat

Utthita Trikonasana
- rolled mat front foot
- legs kiddy corner
- back heel at wall

Upvista Konasana
- seated on blanket
- abs on bolster
- bend forward

Supta Baddha Konasana

Sliding Cross Bolsters

Knee Savasana
- strap block in between shins
- trifold under knees
- lie back
- support head with blanket

Arm & Shoulder Work

Therapeutics: Rest body before healing

prop steup?
-2 double fold blankets for head
- bolster widthwise

Supta Urdhva Hastasana
- lie back
- strap
- double fold for head?

Standing Asana
- w/palm on wall
fingers point backward

Adho Mukha Savasana
- slanted blocks
- same hand position as previous asana

Standing Asana
- extend arms to the sides away from each other
- palms down
- rotate arms, palms up

Viparita Dandasana

Wide Legs on Chair
- twist to look over each shoulder

Utica Marichyasana
- stand with bent leg's foot on block resting on chair
- look left then right

Shoulder Jacket Asana

Chatushpadasana
- rest butt on interlock fingers

Savasana
- 3 double fold blankets for head
- medium height foam block for torso
- double fold for butt?

Meditation + Balance Sequence

Meditation
Place
Time
Habit
Sitting Position
Breath
Observe Mind
Point of Concentration

Tree of Yoga
Every asana center of gravity and sense of action

Shoulderstand Balance
- seated in Virasana
- extrend right arm
- twist forehead on double folded blanket

- end centralized

Utthita Parsvakonasana

- w/block

Parsvottanasana

Utthita Parsvakonasana

- front heel lifted

- use right arm as stand for leg

- rest hand inside foot

- rest hand outside of foot

Parvottanasana (AMS)

- then rest head down

- hold unto shins

- move elbows forward

- keep torso closer to legs

- keep legs close to torso

Uttanasana

- moving inward

Halasana

Upvista Konasana

- 2 blocks, low height

- forearms resting

Baddha Konasana

- w/blocks

Kandasana

Umbyadasana (sp?)

Malasana

Dwi Hasta Bhujasana

- keep shoulder » knee

- hand to block

prop setup

- two double folded blankets on one side of mat

- near blankets, two low height blocks, outward 45 degree angles

Supported Malasana

prop setup

- trifold blanket at one side, extending short width of mat

- bolster perpendicular to trifold

- block flush against other side of bolster

- seated near trifold

- extend arms

- heels on blanket

- keep knees in

Malayasana


Chatushpadasana

Supta Swastikasana

Savasana

Janet Workshop Backbends

Tadasana
with block

Uttanasana
with block
pigeon toed

Uttanasana
belt around shoulder blades and knees
fingertips on ground
concave back
look up

Adho Mukha Svanasana
tabletop

Adho Mukha Virasana

Adho Mukha Svanasana
with block

Plank

Adho Mukha Svanasana
2 medium height blocks under hands

Urdhva Mukha Svanasana
padded block under pubic bone
tailbone moving in
then without prop

Backward extension
Seated on chair with mat
then seated on mat in Dandasana
move head back
bolster for head
catch sides of chair
move to sides of back of chair
bring elbows in

Ustrasana
chair to wall
blanket
hips next to chair
facing chair
then in Ustrasana
buttocks next to chair
feet under
then with front body on wall
with bolster resting on shins

Viparita Dandasana
on chair with mat
knees bent
then with block between thighs and belt
straighten legs

Setu Bandha
lie down
knee bent
medium block block between knees
lift hops

(legs tired = legs integral to backbends)

belt arms
lift torso and arms
backbend
bring legs toward headside
lift shoulders

Uttanasana
on chair (head)

Citari Parviasana?

Savasana

Svadhyaya & Tricep Rotation Sequence

Where this perception, there is deception. Most of suffering comes from wrong perception.

Right View - 1 of 8 Eightfold Paths

Happiness depends on right view. Knowing what is going on inside and outside ourselves liberates you from suffering caused by wrong perception.

Svadhyaya

Ethics of yoga, self study

Effort, zeal, surrender to greater good

"When we use the yoga practice of svadhyaya—self-reflection—effectively, our actions become much more than a way to achieve something external; they become a mirror in which we can learn to see ourselves more deeply. If we are willing to look at behaviors, motivations, and strategies we habitually use to maintain our own self-image, we can use svadhyaya to pierce through the veil that this self-image creates and into the nature of our own essential being."

Virasana
• Trifold blanket in knee crease
• Then w/o blanket

Adho Mukha Svanasana

Gomukasana
• Opening armpit chest
• Rotating triceps with hands

Baddha Hastasana

Paschima Namaskarasana

Parsvottanasana

Adho Mukha Svanasana
• Hands at wall

Uttanasana

Urdhva Namaskarasana

Adho Mukha Svanasana
• Hands at wall, butterfly position

Pincha Mayurasana

Viparita Dandasana
• Feet on bolster
• Then feet on floor
• Head on floor, with blankets
• Arms and head in Sirasana

Standing Pose on Chair 

Twist on Chair, wide-legged

Malasana on Chair

Viparita Karani

Shoulder Work Sequence

Adho Mukha Virasana
• bolster

Adho Mukha Svanasana
• bolster

Uttanasana
• bolster
• first concave
• then head down

Garudasana
• on chair
• move bottom of sternum bone backward
• both arms 90 degree in front moving into final asana

Utthita Bhujasana

• face wall with chair besides right side

• bend right leg 90 degree on chair 

• bend over 

• place right arm under bent right leg

• straighten left leg

• place left hand on block below

Malasana
• on chair
• round back

On chair:

Parsvottanasana

Parsva Trikonasana

Utthita Parsvokonasana

Uttanasana

Dandasana

Janu Sirsasana

Baddha Konasana

Pascimottasana

Marichyasana

Chatushpadasana

Padangustasana

Savasana
• w/ bolster
• 2 blankets

Standing & Groin Work

Discussion on Patanjali's origin and body which is half snake and half human. This is very reminiscent of Greek Mythology.

• 3 spheres of self
• he wrote 3 books: yoga, medicine, and grammer

Don't always use analytical; try using the creative side

The Asanas

Badda Konasana

Twist on Chair

• move left groin to the left

Utthita Parsva Padangusthasana

• back facing wall

• bend right leg 90 degree on chair

• place block behind straight left leg

• lift arms

Utthita Parsvokasana

• heel at wall

Uttanasana

• seat only buttocks on chair

• bend over

• lengthen ab unto thighs with hands 

• keep chest and thighs together while slowly standing

• hold unto shins and come into Uttanasana

Utthita Bhujasana

• face wall with chair besides right side

• bend right leg 90 degree on chair 

• bend over 

• place right arm under bent right leg

• Straighten left leg

• Place left hand on block below

Utthita Padmasana on Chair

• build height on chair to hip height with back of chair facing wall

• bend leg into Padmasana on top of height

• face wall

• place fingertips on wall

• place hands back of chair with head touching wall

Cross Bolsters

• 2 double folded blankets for head

• bolster horizontal to mat

• blankets on top vertical to mat

• keep pelvis above abdomen

• bend knees

• bend one leg across the other

Viparita Karani in Cross Bolsters

• remove blanket under head

• rest shoulders on the ground

Four Paths to Liberation

I decided to start reading sections of "Yoga: A Gem for Women" - by the wonderful Geeta Iyengar, BKS Iyengar's daughter - before my yoga practice. The second chapter spoke about the Four Paths of Liberation which resonated with me especially since I'm also reading a book about Buddhism. (Lots of spiritual reading, indeed). I am constantly aware of not being able to retain all the information I've read or heard throughout the years of my long yoga journey. I remembered that there's a good method to retaining education; it's reading, speaking out loud what you read, and writing it down.

"Spiritual knowledge and material knowledge - both are necessary. Pursuit of one at the cost of the other leads to downfall. Material knowledge enables one to face life's problems, whereas spiritual knowledge helps one to realize oneself."

- verse from Isopanisad I. Up. 11.

Four paths to balance material and spiritual knowledge

1. Knowledge
2. Action
3. Devotion
4. Yoga

Restorative Sequence

Supta Baddha Konasana
- Torso on bolster
- Toes at wall
- Catch elbows overhead
- Then arms at side

Adho Mukha Virasana
- Knees on bolster
- Top of feet on ground
- Fold over, head down
- Buttocks has earth element

Uttanasana

- Feet mat width apart
- Place fingertips on bolster
- Then feet hip width apart

- Head down

Gomukasana

Ardha Sirsasana

Sirsasana

Eka Pada in Salamba Sarvangasana

- Metatarsals on seat of chair

Halasana

Paschimottasana

Uttanasana

- Blocks near feet

- Palms facing up

- Fingers facing back

Viparita Karani

Chant Om

- Set up Queen Pose (below); Sit on bolster
- Cross legs so that the shin flesh moves away from the bone
- Place one foot in front of the other

- Touch thumb and forefinger tip together; palms face up
- Extend first open mouth Om; 3 times

- Then extend last closed mouth Om; 3 times
- MaliMudra? Place thumb tips into ear; lift elbows
- Chant one Om

Queen Pose

- Lie torso on long triple fold blanket on top of long double fold blanket

- Leave space for lower back

- Double fold blanket for head

- Bolster for knees

Namaskar, Backbend, Twist Sequence

2 sutras, 2 aims.

Yoga can bring meditative state to mind.

Remove obstacles and hindrances.

Kleshas

Intellectual

Avidya

Ignorance

Misidentification of true self with personality. You are more eternal than circumstances of daily life

Asmita

Ego
Pride, overblown sense of self.

Emotional

Raga
Attachment to pleasure

Dvesa
Aversion to pain.

Face neutral instead of positive or negative
Buddhism, suffering is from attachment.

Instinctive

Abhinivesah

Fear of death. Clinging to life.
Fear of the unknown.

Notes:

Abisha - discipline

? - unattachment

Yoga can coax out of box of comfort zone.

You become attached, fear the unknown. 

Yoga class progress strengths, overcome weakness which boosts confidence and experiences in life.

1. Bharadvajasana I
2. Marichyasana III
3. Baddha Konasana
4. Namaskar
• Squat to straighten legs keeping chest close to thighs
• Uttanasana
• Adho Mukha Svanasana
• Runner's Pose
• Parsvokonasana
• Runner's Pose
• Utthita Trikonasana
5. Adho Mukha Svanasana
• Place hands facing outward on slanted blocks at wall - 10 o'clock and 2 o'clock
6. Adho Mukha Vrksasana
• Same hand position
7. Viparita Dandasana
• Eka Pada - Padmasana leg across top of chair back
8. Dwi Pada Dandasana
• Half Padmasana on leg, not on chair back as previously
9. Bharadvajasana II
10. Paschimottanasana
11. Yoga Mudra
• Swastikasana
• Rest head on bolster
12. Supta Baddha Konasana

Arm Work Sequence

Sankalpa: Intention, will purpose, determination
Secular prayer at beginning of class sets up the intention for the class.
What's your intention of yoga class?
Less humility - "I don't know. I'd like to learn."
Assumptions = No learning
As you practice more, intention should be deeper. Maybe at first your intention is asana base, eventually may change to more of a spiritual intent.
Yoga means to yoke and unite the body and mind in order to connect the soul.
Yoga is not bio mechanical, it's also psychological. Although Iyengar yoga assists with body alignments, its deeper, too. In Puna, India, they focus on the depth of asana practice.
When practicing, ask what your intention is? It's a good way to ignite your practice.

1. Virasana
• Move buttocks down
• Move abdomen back
• Lift pubis
  
2. Adho Mukha Virasana
• Classic
• Press fingertips into floor
  
3. Urdva Hastasana
• Press palms into soft block
• Move arms back
• Both these actions = Utkatasana
• Iyengar says opening armpit chest relieves depression. 
• Armpit chest is located just below armpit.
  
4. Adho Mukha Svanasana
• Focus on armpit chest
• Roll triceps under
• Thumbs together at wall
• Place head between and through arms
  
5. Salabhasana
• Strap arms just below elbows, slightly narrower than Shoulderstand
  
6. Urdhva Mukha Svanasana
   
7. Viparita Dandasana
• On chair
• Connect arm positions from Salabhasanat
• Face palms out
• Catch lower legs of chair
• Move should-blades down and off of chair
  
8. Twist on Chair
   
9. Ardha Urdhva Dhanurasana
   
10. Ardha Sirsasana
• T-blocks
  
11. Ardha Halasana
• Use chair
• Move into Eka Pada
• Karnapidasana
  
12. Marichyasana
    
13. Supta Baddha Konasana
    

Forward Bend Sequence

Supta Tadasana

Supta Matsyendrasana

Bharadvajasana I

Parighasana
- right ball mount on wall

Uttanasana

Parsva Uttanasana
- moving the torso and arms left then right
- lift shoulders

Utthita Trikonasana
- legs on angle
- high block height

Prasarita Padottanasana
- heels back of mat
#1 - Concave back
#2 - Hands on floor
#3 - Head down

Dandasana

Maricyasana III
- one leg is Upvista Konasana

Upvista Konasana

Baddha Konasana

Upvista Konasana
- without blanket
- arms to floor

Parsva Upavista Konasana
- other leg thing moving toward floor
- back ribs in

Baddha Konasana

Parsva Uttansasana

Setu Banda
- soft block
- blankets for shoulders
- top of buttocks toward knee
(sacrum gets worked on a lot with many forward bends)

Supta Baddha Konasana
- arms overhead
- holding unto elbows

Supta Swastikasana
- arms at sides

Savasana
- with bolster

Pranayama

Gunas Sequence

Gunas » Qualities

Tamas » Inertia
Rajas » Mobility
Sattva » Clarity

Both tamas and rajas have positive and negative qualities. Yoga balances all three gunas. All gunas are necessary. Don't be quick to judge. Iyengar yoga integrate the body, mind, and soul. Body is the vehicle for yoga practice.

Concave Uttanasana
- bolster for fingers
- think about 3 gunas in different parts of the body

Supta Padangusthasana I
- strap center heel
- other leg bent

Supta Padangusthasana III
- draw heel to buttocks

Supta Padangusthasana variation
- hold unto outer foot bending leg toward floor

Supta Padangusthasana variation
- both legs bent
- right on top of the left
- hold unto left shin

Supta Padangusthasana I
- without strap, hold onto foot

Supta Matsyendrasana

Adho Mukha Virasana

Swastikasana
- head down resting on bolster

Concave Uttanasana
- fingertips on bolster
- head down, holding unto shins
- pulling shins up and lifting shoulders up, releasing head & neck down

Adho Mukha Savasana » Urdhva Prasarita Ekapadasana
- heels on thin rolled blanket at wall
- one leg up in split position
- walk hand in closer to wall

Vidrasana
- Virasana with both knees and thighs together

Adho Mukha Vrkasana

Ardha Sirsasana
- T blocks

Ardha Sirsasana II Mudra
- lift shoulders
- hold onto other feet

Bharadvaja

Marichyasana

Salamba Sarvagasana

Halasana

Supta Swastikasana

New Season: Standing Sequence

Supta Baddha Konasana
- torso under lengthwise bolster
- toes at wall
- neck under rolled blanket

Adho Mukha Virasana
- knees on bolster & trifold blanket
- top of feet resting on mat
- head down

Adho Mukha Virasana
- knees on bolster & trifold blanket
- sit on heels
- tuck toes under
- keep torso lifted

Uttanasana
- feet as wide as mat

Innvocation

Utthita Parsvokonasa
- front foot (bent leg) on block

- block for hand

Utthita Parsvokonasa

Utthita Trikonasana

Uttanasana
- concave back
- lift leg into Vibradrasana III w/o extending arms forward
- finger trips on ground

Uttanasana

Ardha Chandrasana
- hand on lowest height block
- foot at wall

Uttanasana

*Add creativity to practice, otherwise it becomes dull

Prasarita Padottanasana

Gomukasana
- turn biceps with other arm toward body

Adha Sirasana
- T-shaped blocks at wall

Viparini Dandasana