This is the general class sequence for the week of October 15, 2006. Variations are made due to the different lengths and levels of the classes and availability of props. ‘BENDING’ is in quotes because it really called is BACKWARD EXTENSION.
UPPER BACK ‘BENDING’ – URDHVA MUKHA SVANASANA
Lay Over Block in thoracic spine, legs in Sukhasana, Baddhakonasana, Supta Virasana, or straight out
Sit for Invocation on Block
Biceps UP, Triceps DOWN. Chest UP, Back Body (Shoulder blades) DOWN. Arms and hands LIGHT. Fit humerous into socket.
Surya Namaskar movements: slowly. ‘Knees-Chest-Chin’ – Bhujangasana. Low Bhujangasana: roll shoulders back, tailbone down.
Chaturanga Dandasana – Urdhva Mukha Svanasana – Adho Mukha Svanasana
Padangusthasana I: Ribs on thighs, lengthen anterior spine: chest, sternum, throat; then straighten legs and pull down with arms. Release head down from between shoulderblades.
Adho Mukha Svanasana – Vaishistasana 2x – Adho Mukha Svanasana
1st Rope 2x, 2nd Rope
Adho Mukha Savanasana – Chaturanga Dandasana – Urdhva Mukha Svanasana – Adho Mukha Svanasana
Trikonasana 2x – Uttitha Parsvakonasana 2x (for both): “stand” on bottom arm (as in Vaishistasana), hook shoulder blade back, back bend in upper chest, lengthen from sternum to throat to face to take head back.
Adho Mukha Svanasana – Vaishistasana – Adho Mukha Svanasana
Urdhva Mukha Svanasana on chair seat or platform
Roll over back of chair
Virabhadrasana I 2x. Second time with Baddha Hastasana Arms and then move to straight arms.
Viparita Dandasana on chair with roll spinewise.
Urdhva Dhanurasana – Viparita Dandasana (elbows at wall, push with legs to open chest)
Adho Mukha Svanasana – Chaturanga Dandasana – Urdhva Mukha Svanasana – Adho Mukha Svanasana
Marichyasana III on Tall Stool (back of chair) at wall
Chair Sarvangasana legs over
(Setu Bandha Sarvangasana, feet on brick at wall. Viparita Karani on Block.)