WEEKS FIVE & SIX SEQUENCE

     Scheduled to take place on Sundays, June 15 and 22
     Sanskrit names are in bold.
     (English names are in parentheses.)
     [Numbers in brackets correspond with illustrations.]
     Poses with an * are new to the sequence.

Utthita Trikonasana (Extended Triangle pose) [4 and 5]

Utthita Parsvakonasana (Extended Side-angle pose) [8 and 9]

Virabhadrasana I (Warrior pose first variation) [12 through 14]

Virabhadrasana II (Warrior pose second variation) [15]

Parivrtta Trikonasana (Revolved Triangle pose) [6 and 7]

Parsvottanasana (Intense Side Stretch pose) [26]

Prasarita Padottanasana I (Wide-legged Forward Bend first variation) [33 and 34]

*Urdhva Prasarita Padasana (Upward Extended Foot pose) [276 through 279]

*Paripurna Navasana (Full Boat pose) [78]

*Ardha Navasana (Half Boat pose) [79]

Salamba Sarvangasana I (Supported Shoulderstand first variation) [219 through 234]

Halasana (Plow pose) [244]

*Ujjayi Pranayama [Section 203] for five minutes in Savasana (Corpse pose) [592]

Take a look at each of these poses before practice. Make note of their Sanskrit and English names, their rating (printed just next to the name), the instructions (including how long he recommends holding each one), and their effects. What stands out? What is interesting? or unclear? or surprising? Come to class with questions and comments.

The three new poses (UPP, Full Boat, and Half Boat) are each challenging core-strengtheners. The fact that they are introduced at this point is not an accident. The series starts with several standing poses (and we'll add several more in the coming weeks) which build strength in the legs, initiate flexibility in the hips, and encourage confidence and stability. In other words, they provide a really solid and healthy foundation (physical and mental) for the rest of the practice. Once the legs are strong, we begin to focus on the core/torso. That is because it is the combination of a solid foundation (i.e. the feet and legs) plus a strong trunk (i.e. the abdomen and spine) that allows us to eventually work with the more subtle areas of the body. Think of it like a building. The legs are like the concrete slab upon which the frame is set. The trunk is like the frame that provides width and height. They are necessary in that order -- first foundation, then frame. And they absolutely must work together in order to finish the structure; if either is weak or poorly built, the whole thing collapses. From there you add other necessities -- more fine-tuned load bearers (i.e. more strength building poses), pathways for easy circulation (i.e. flexibility and openness), various kinds of plumbing and energy conduits (i.e. breath work among other things), etc. And only after the walls are solid and the fixtures are installed do you start decorating and adding embellishments. In our yoga practice that would be analogous to adding the gradually more and more challenging/"advanced" poses. "Advanced poses" are decorative in the sense that they aren't exactly necessary. Instead, they provide a sense of personality to our practice. The same way we turn a building into something personal by adding paint and furniture and art that appeals to us, we enhance our bodies by taking it beyond the basics and into something more personally appealing and fulfilling. All bodies need basic strength, flexibility, and coordination in order to be healthy. But what happens after the basics is entirely customizable. The point is that, regardless of how "advanced" your practice becomes, you must must must start with the foundation and the frame. The more integration there is between the legs (the foundation) and the trunk (the frame), the deeper you can work with the hips, arms, and spine (the decoration). Therefore, we are adding some core-strengthening poses to our standing series in this week's sequence.

The other new addition to the sequence is Ujjayi Pranayama during Savasana. Pranayama (breath and energy practice) is a necessary component of yoga. However, it is challenging and therefore often overlooked. "Just breathing" with a regular, everyday breath is better than nothing, of course. But the subtleties of the breath are important to understand. Pranayama can be an entire practice all by itself, and so much can be said about what, why, and how to practice it. For now, Iyengar wants us to keep it simple and to work on incorporating a comfortable and consistent Ujjayi breath while lying down. I strongly encourage you to read the beginning of the Pranayama section in Light on Yoga (pages 430-442) before Sunday, and if you have any questions or concerns, I'll be happy to address them in class.