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