WEEKS FOURTEEN & FIFTEEN SEQUENCE

We are finally ready to practice the Weeks Fourteen and Fifteen Sequence in its entirety! It will take place on Sundays, November 9 and 16.

     Sanskrit names are in bold.
     (English names are in parentheses.)
     [Numbers in brackets correspond with illustrations.]
     Poses with an * are new to the sequence.

*Salamba Sirsasana I (Supported Headstand first variation) [184]

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

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

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

Parivrtta Parsvakonasana (Revolved Side-angle pose) [10 and 11]

Virabhadrasana I (Warrior pose first variation) [14]

Virabhadrasana II (Warrior pose second variation) [15]

Virabhadrasana III (Warrior pose third variation) [17]

Ardha Chandrasana (Half Moon pose) [19]

Parsvottanasana (Intense Side-stretch pose) [26]

Prasarita Padottanasana I and II (Standing Wide-angle forward bend first and second variations) [33 and 34, 35 and 36]

Padangusthasana (Standing Big-toe pose) [44]

Padahastasana (Hand-under-foot pose) [46]

Uttanasana (Standing forward bend) [48]

Parighasana (Gate pose) [39]

*Salabhasana (Locust pose) or *Makarasana (Crocodile pose) [60 or 62]

*Dhanurasana (Bow pose) [63]

*Bhujangasana I (Cobra pose first variation) [73)

Urdhva Prasarita Padasana (Upward Extended Legs pose, aka UPP) [276 to 279]

Paripurna Navasana (Full Boat pose) [78]

Ardha Navasana (Half Boat pose) [79]

Salamba Sarvangasana I (Supported Shoulderstand first variation) [223]

Halasana (Plow pose) [244]

Karnapidasana (Ear-pressing pose) [246]

*Supta Konasana (Reclined Angle pose) [247]

*Parsva Halasana (Side Plow pose) [249]

Ekapada Sarvangasana (One-legged Shoulderstand) [250]

Jathara Parivartanasana (Revolved Abdomen pose) [274 and 275]

**Mahamudra (Great Seal pose) [125) [250]

*Janu Sirsasana (Head-toward-Knee pose) [127]

*Dandasana (Staff pose) [77]

*Paschimottanasana (Seated forward fold) [160]

Ujjayi Pranayama with inhalation retention (Section 203) in Savasana [592]

Take a look at each of these poses before practice, particularly the new ones. 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.

**We are leaving Mahamudra [125] out for now as it requires the use of some techniques we have not yet focused on; namely, bandhas (energy seals) and kumbhakas (breath retentions). You are welcome to read the information provided for the pose on your own, and ask questions if you have any. But it will not be a part of our sequence until further notice.