July 2, 2007 Monday 6 8 PM with Geetaji Standing Poses, Inversions Shoulders and Hips Located! Standing poses with arms down or different positions. Sequence: Invocation to Patanjali Adho Mukha Virasana Uttanasana Prasarita Padottanasana Concave back Final pose Parsvottanasana Urdhva Hastasana in Tadasana To Uttanasana 2x Sirsasana: 7-8 minutes Parsva Sirsasana Parivrttaikapada Sirsasana (scissors) Adho Mukha Virasana Urdhva Hastasana Vrksasana X2 Utkatasana Utthita Trikonasana X2 Utkatasana Virabhadrasana II Utthita Trikonasana to Ardha Chandrasana Urdhva Hastasana Then bend knees and come to Chatarangasana (like first part of dog pose: be on hands and knees- see below) to Chatarangasana. X5 Virabhadrasana I, then forward to Parsvottanasana to Virabhadrasana I Same as above - but with hands on blocks Sirsasana short: 2 minutes with shoulder, femur actions Setu bandha on brick, and low brick for feet at wall active, for 5 minutes or so Halasana: with shoulders on bolster or bolster with blanket on top roll into and out; 5 min Shavasana 5 min Adho Mukha Virasana: no instruction Adho mukha Svanasana: beginning instruction press palms, arms into sockets,
Uttanasana femurs into sockets Femurs into sockets to extend legs. Prasarita Padottanasana: Concave back: Extend the sternum forward, and the lower front ribs. Take the dorsal spine in, but do not harden the abdomen. With the dorsal spine in, extend the tail bone back and lumbar forward: take the tail bone and lumbar in opposite directions. Take the lower front ribs up, dorsal spine in, extend the sternum and front ribs forward. Chin forward, chest forward, tail bone back. Then bend forward to final pose. Take the hands back. Parsvottanasana: Step the right leg forward, the left leg back. Stretch the arms up into Urdhva Hastasana extend the arms and chest, keep the sternum forward. Take the hands down. Take the dorsal spine in and the sternum forward. With the arms firm, take the arm bone into the socket. Take the inner arm up, the outer arm into the shoulder socket. Move the scapula from top to bottom and take the outer scapula inward, keep the sternum forward be in the concave position. When in the concave position, lift the fingers off the floor so the legs work. Then extend the chest and sternum forward toward the shin as the head goes down. Take the femur bone into socket of front leg (right)!! repeated! Keep the back leg pressing from front to back like dog pose. Elongate the sides of the waist and chest. Step back, change sides. Tadasana Urdhva Hastasana, bend forward, extending the arms forward to Uttanasana take the hands by the feet. Keep the legs ascending, the trunk descending. Open the side chest, open the abdomen, sternum goes on extending, front lower ribs go on extending. After some time, after torso is elongated, take the hands back and repeat above. Sirsasana : open the armpits. From the navel to the pubic bone, go on ascending. extension of the inner leg to the inner heel bone. Then, after some time, connect from the inner knee to the groin, or leg/femur bone into the socket to extend, a sort of reversal. Parsva Sirsasana: turn to the right, but don t let the left hip bone go out, take it in! Keep the femur deep into the socket. Parvrttaikapada Sirsasana (scissors): Take the left leg forward, the right leg back and turn to the right. Don t keep the legs too wide apart. Keep the left (front) leg up, move it up, don t let it go down, and as you turn keep the left hip ascending and the left hip deep in, the left femur into its socket. To come back to the center, lift the outer front leg up (on first side, left leg).
Adho Mukha Virasana no instruction Urdhva Hastasana in Tadasana: Don t allow the lumbar to go into the body when you take the arms up. Put weight on the heels, be firm on the heels. Lift from the base of the navel upwards. Open up the chest, keep moving the shoulder blades from top to bottom and keep the outer shoulder blades in. Broaden the spinal muscles away from the spine and take the scapulae in toward the spine. Vrksasana 2x With the right inner heel, press the left inner thigh. Take the heel up near the groin. Be close to the groin. Use your hand to take the heel to the groin. Keep the pubic bone back. Keep the heel back. Take the standing leg femur head into socket. Utkatasana The buttock region comes down as the knees bend. Be on the heels. Keep the back ribs up, buttocks down, side ribs up. When you stretch the arms up, keep the buttocks down, back ribs up, heels down. Utthita Trikonasana Keep the head of the femur bone remaining in the socket. Turn the pelvic rim with your hand on your hip. Open up the sternum. Left arm on side of torso. Keep the trapezius down, shoulder bones back, scapulae away from neck, shoulder blade from outside in to bring freedom to the chest. Utthita Trikonasana Demo: from back inner shoulder blade and inner spine needs to be sucked inside. lower arm shoulder, deltoid: roll it back, don t let it go forward. Keep the hand higher on the shin, not on floor. Also, the front leg outer buttock rotates away from waist. Front leg outer thigh suck into hip, fix the femur in its socket to lengthen the leg. Do from the back of the body. Keep your attention there. Urdhva Hastasana When the heels are pressed and the thighs move back there is a firmness to the body. Utthita Trikonasana Keep the arms down, active, shoulder bones back, trapezius down, scapula down and in. Keep the arms like that, maintain your attention on the action of the back and go to pose; take the right hand down, keep the left arm by the torso, finally raise it up. Utkatasana Legs only, with hands by sides, scapula down, buttocks descending keep scapula and trapezius action as you raise your arms. Virabhadrasana II with arms like Tadasana stretch through the little finger, so tricep is in and the arm bone is back in its socket. The sides of the trunk should be absolutely straight and parallel; then bring the arms up with the shoulder blades and trapezius down. This is needed for proper Sirsasana. Utthita Trikonasana Keep the outer shoulder blade back, inner shoulder blade in. to Ardha Chandrasan with arms down, left arm straight at hip, keep back awareness,
same actions. Keep the bottom arm scapula toward the spine, top arm scapula away Rotate the upper arm inside to out, as in Trikonasana keep the arm bones back by the ears, and scapulae forward into the chest. Suck the upper arms into the socket and rotate the upper arms. Spread the clavicles. Extend the legs not just by pressings the heels, but by drawing the femurs up to the sockets. Urdhva Hastasana With bent arms, descend trapezius, and scapulae, etc then straighten the arms without losing that action: deepen that action. Chatarangasana to dog pose Keep the shoulder blades back and inject the head of the humerus into the socket. Lift the knees slowly, and inject the head of the femur bone back into its socket. Roll the elbows inside out. Extend into dog pose, not by the arms, but by the femur head moving back in its socket so it is firm there. At first the legs stay bent and arms straight, then the legs straighten by the femur action, not just pressing the heels. Don t hit the knees back use the femur head. Then to come out of the pose, go slow, and move femur head back in its socket to come out, and adjust the arms in order to maintain the same shoulder bone and scapula action. Demo of this, then repeated 4 times! Virabhadrasana I Step the right leg forward, left leg back. Keep the arms down, shoulders back, sternum upward, root of the thigh into its socket. Bend the leg a few times and get the correct distance for the right angle. Then bend forward into Parsvottanasana, concave position only. With the hands down on the floor, head of femur of front leg move deep in socket, then slowly bend the front leg taking femur deep in socket and come up slowly, pull arms down, fingers down and come up, back heel down, come up to Virabhadrasana I. 2x- do again, same work with two blocks for hands so they are higher up and better arms, shoulder and back work and attention and strong femur in socket. Sirsasana short, 2 minutes. shoulder blades in, outer upper arms bones into socket, and inner arms draw deep up, arm pit open femur head deep in socket. First extend legs from inner calf muscle to inner heel to extend legs. Then to deepen extension, move from inner knees to inner groin, to femur head into socket. Femurs into socket firm, compact. Feel the difference between this sirsasana and first one! As you come down, keep the head of femur deep in socket. Setu Bandha on vertical block for sacrum, horizontal block for feet at wall. Be on sticky mat for shoulders. Arms stretching back to pull the trapezius. Jam the outer shoulder blade in, Tadasana position. Outer thigh rolling inward. Legs should be completely absorbed by the socket, head of femur bone in. You are not suppose to push the wall with your feet. They are yours, they don t belong to the wall. Extend legs by drawing them inward, into the socket. First arms, palms up, then turn with little finger down, arms like
Tadasana. So shoulder bone well fixed, chest up. Halasana with sticky mat down first, bolster and blanket on top. Roll into it carefully. Femur bones in, sharp extension of sides of trunk. Arms back, extend back to move the shoulder bones back and have them well anchored back. Shavasana somewhat active in that shoulder bones press down, relax but keep the arms, shoulder, leg actions. End