Fourth Week

Here are the descriptions of the poses we did in the fourth week.
Follow the instructions on how to hold them, and to come into and out of them given to you in class.
The links to the right of the stick figures refer you to pictures on the official BKS Iyengar web.

Pictures of standing poses

Samastiti – TadasanaMountain pose:
Standing with both feet together and arms by the side pointing downwards.

Urdhva Baddhanguliyasana – Tadasana Urvdha BaddhanguliyasanaUpward bound finger pose:
Interlocked fingers pressing palms upwards with arms straight.

 

Vrksasana Vrksasana– Tree pose
Balance on one leg with the other leg bent and the heel into the upper thigh.  Hands raised with straight arms above the head.
a) Independent
b) back to wall
c) near the wall

Garudasana (new pose)Garudasana – Eagle pose:
Using a block:  Stand with a block on the left side.  Raise the right leg over left and place the toes onto the block.  Interlace your arms with the left arm over the top of the right arm and interlace your hands (if not able, hold your thumb or use a strap). The arms (left over right) are opposite to the legs (right over left).  Bend the knees and ‘sit’ down, raise the elbows, look up.  Back straight, tailbone descending.

Utthita TrikonasanaUtthita Trikonasana – Extended Triangle pose:
Legs wide,  Feet turned right, Torso extended to right.  Right hand on shin.  Left hand straight up, palm facing front.

Virabhadrasana II Virabhadrasana II  –  Warrior 2 pose:
Right leg bent square, thigh parallel to ground, knee directly above ankle.  Left leg straight diagonally.  Torso vertical and facing the front.  Arms extended horizontally in line with legs, Turn head so face looks over right shoulder to right hand.

Utthita ParsvakonasanaParsvakonasana a  – Extended Lateral Angle pose:
Come to Warrior 2 pose as above.   Extend torso to the right, Place right hand on the floor, Left arm over head with hand extended.
Alternative:  Reach left hand straight upwards.  Palm faces the front.

Virabadrasana I Virabhadrasana I b –  Warrior 1 pose:
Right leg (front) bent at knee with thigh parallel to ground.   Left leg (back) straight with heel pressing to floor.  Torso vertical and facing the Right leg. Arms outstretched horizontally out to the side.

New variation:  Urvdha Hasta  Virabhadrasana I c – Raising arms vertically
This can be done with a block under the back heel and pressing firmly into the block to straighten the back leg.  Once you have your balance raise your hands vertically to the ceiling and only if stable look upwards.

Utkatasana Utkatasana – Chair pose:
Arms raised and straight, head looking up, Weight onto heels, knees bent for ‘sitting’ action, back straight, tailbone down...

Parsvottanasana – Extreme side / lateral stretch  :
Stage 1:  Parsvottanasana a2Stand with right stepped in front of left leg and hips facing the front. Hands on hips with elbows back.  Sternum lifted, looking forward,  Concave back.

Stage 2: Parsvottanasana bTorso horizontal
Legs straight.  Elbows inwards toward each other.  Face looking forwards – rather than downwards.

Stage 3:  Parsvottanasana cHands on floor or on blocks, back straight and horizontal.

Prasarita Padottanasana  Prasarita Padottanasana aHands Pressing Legs Spread wide pose:
Stage 1: Legs wide,  Torso horizontal, Concave back, face up.

Stage 2: Prasarita Padottanasana bLegs wide, back horizontal (rather than dipping down).
Wrists directly under the shoulders. Face looks forward.

 

Pictures of inverted poses

Ardha Halasana Halasana Ardha aHalf plow pose:
Torso and and shoulders on flat pillow,  neck free over the edge. Head towards the wall.  Straps round elbows shoulder width.  Shoulders leg distance from wall.  Torso vertical.   Legs straight and horizontal.  Feet into the wall.

New variation: Eka Pada Sarvangasana – Single leg extended shoulder stand Salamba Sarvangasana EkapadaIf stable, raise only one leg vertically, bring down and establish symmetry, then raise the other leg vertically.  Remove the straps from elbows and come down..


Alternative:  Setubanda Sarvangasana aSetubanda (Bridge pose)
Lay on bolster with feet on blocks against wall, shoulders and head on the floor.

Simpler alternative: Chatuspadasana using chair (see last week)
Ardha Halasana preparation, i.e. preparation for Half Plow pose:
Shoulders on some height, neck and head free, holding the chair legs firmly, heels on the front of chair seat, pressing the pelvis up and forward.

Pictures of seated poses

Paschiomottanasana preparation:
DandasasaDandasana – Staff pose: Sitting with legs outstretched and torso vertically up, supported by hands beside hips.

Urdhva hasta dandasana Dandasana Urvda Hasta Upward hands in staff pose:
Sitting with legs outstretched and hands reaching up vertically above shoulders.

Padangustha dandasana Dandasana Padangustasana Gripping the toes in staff pose:
Sitting with the forefingers wrapped round the big toe and the torso straight up vertically.
Alternative:  If you cannot grip the toes with straight legs, then either hold the ankles or place a strap around the balls of the feet and hold further up the strap with straight arms.

Savasana (Supta sthiti) Savasana Corpse pose:
Laying flat on the floor relaxing completely feet out to the side and with the eyes closed.

Namaskara in sukhasana SukasanaHands in ‘prayer’ position sitting upright.
Used as a finalisation position and greeting (Namaste), in this case farewell.