This is the general class sequence for the week of October 22, 2006.
Variations are made due to the different lengths and levels of the classes and the availabiltiy of props.
asato ma sat gamaya
tamaso ma jyotir gamaya
mrityor ma amritam gamaya
om shanti, shanti, shantih
Lead me from the unreal to the real (truth)
Lead me from the darkness to the light
Lead me from death to imortality (amrita the nectar of immortality)
OM, peace, peace, peace
Peace in the world around us,
peace in our relationships with others,
peace within ourselves.
From the Brihadaranyaka Upanishad,
one of the earliest of the Upanishads (8th-7th century BCE)
The Ramayana is the story of Lord Rama and his rescue of his wife Sita from Ravana.
The Hanuman part of the story which is often chanted on Tuesdays (Hanuman’s day) is called the Sundara Kanda. It is Chapter 5 of Tulsidas’s version of the Ramayana, which is called the Sri Ramacharitamanasa (”the Mansa lake brimming over with the exploits of Sri Rama.”) Reminding Hanuman (and essentially ourselves) of our own inner powers.
I played the version of the Sundara Kanda from Neem Karoli Baba’s temple in Kanchi, Uttaranchal, north India. This is where the famous story of how Ram Dass first met Maharji took place.
Level I variations are in parenthesis
This class sequence is a variation of Patricia Walden’s “Anxiety Sequence” from The Woman’s Book of Yoga & Health, by Linda Sparrowe. I have copies available for purchase. Email me.
cross blanket savasana, small appx 4″ roll directly under shoulder blades, arms and shoulders on floor between the roll and the blanket supporting head. Head not tipped back too far
adho mukha svanasana with impression of thoracic lift from supine pose
surya namaskar (”cat” / “cow” spinal awarenes and articulation, then uttanasana from squared off position)
uttanasana head supported on block (chair back) , arms and hands relaxed
prasarita padottanasana head supported on block (chair seat), lift shoulder blades, engage hands on floor
adho mukha svanasana
(mensurating ladies: upavista konasana with body supported on blankets)
viparita dandasana on chair. chair edge under shoulder blades, same place as with blanket roll at beginning of class
urdhva dhanurasana 3x with blocks under hands at wall
urdhva dhanurasana 3x from floor
both instances, come to tip toes, move thoracic to wall, lower inner heels down keeping chest lifted
(chatuspadasana 3x articulating spine from thoracic not lumbar)
sarvangasana – halasana
(legs up the wall)
(mensurating ladies: baddha konasana)
paschimottanasana, head suppported on block, legs hip distance apart
(forward sukhasana, forehead on chair seat)
setu bandha on blanket support
savasana with blankets under knees