Third Week

Here are the descriptions of the poses we did in the third 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 – Mountain pose:
Standing with both feet together and arms by the side pointing downwards.

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

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

Utthita 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 – 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 Parsvakonasana – 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

(New pose) – 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.

Utkatasana (New pose)
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: Stand 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 , torso horizontal Stage 3: Hands on floor or on blocks, back straight and horizontal.Alternative option using blocks.

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

Stage 2: Legs wide, back horizontal (rather than dipping down),
wrists directly under the shoulders (possibly on blocks), Face looks forward.

Pictures of inverted poses

Ardha Halasana
Half plow pose:
Torso and and shoulders on flat pillow, neck free over the edge. Head towards the wall. Shoulders shoulders leg distance from wall. Torso vertical. Legs straight and horizontal. Feet into the wall. If stable: raise only one leg vertically, bring down and establish symmetry, then raise the other leg vertically. Come down.

Menstrual alternative: Setubanda (Bridge pose) Lay on bolster with feet against wall, shoulders and head on the floor.

Simpler alternative: Chatuspadasana using chair
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:

Dandasasa
Staff pose:
Sitting with legs outstretched and torso vertically up, supported by hands beside hips.

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

Padangustha dandasana
Gripping the toes in staff pose:
Sitting with the forefingers wrapped round the big toe and the torso straight up vertically.