WEEKS SIXTEEN & SEVENTEEN PART 1

We have begun working on a new sequence ("16th and 17th week") which adds ten new poses, half of which are back bends (or they include back bending components). If that spurs in you any feelings of trepidation or intimidation about moving forward, it shouldn't. That is because in some ways back bends are the peak of it all. They teach us to confront all kinds of destructive patterns which plague us on and off the mat including physical and psychological inhibitions. They literally and figuratively open the space wherein our heart lives. That is exactly what yoga is about! And we study and practice them just like any other category of asana: carefully but with a healthy dose of confidence and curiosity. There is nothing to be afraid of.

We will learn this new sequence of poses incrementally similar to the previous sequence, and we will take lots of time to do so. Last week we introduced Camel pose (Ustrasana, 87) and Fierce pose (Utkatasana, 89) via a review of the back bending stages of several of the standing poses. Go back and look carefully at those pictures -- many of the standing poses we have already learned include very distinct back bending stages (three examples: Intense Side Stretch pose [Parsvottanasana, 78], Wide-legged Forward fold [Prasarita Padottanasana, 81], and Big Toe pose [Padangusthasana, 89]). Sometimes we are so wrapped up in getting to the "final form" that we forget about what happens along the way, but of course those details of good postural alignment influence future poses and shouldn't be neglected.

Notice that this sequence includes the primary components of Sun Salutations: Downward-facing Dog pose (Adho Mukha Svanasana, 110), Four-limb Staff pose (Chaturanga Dandasana, 104), and Upward-facing Dog pose (Urdhva Mukha Svanasana, 108). But if you closely read their instructions, you may notice that they are slightly different than what your vinyasa flow classes have likely taught you. It's not that LoY is right or better by any means; just different. Even though you are probably familiar with each of these poses from other classes, you may feel like you're learning them all over again when we look at them during DK.

There is also a new version of Shoulderstand -- Parsvaikapada Sarvangasana, 225 -- which expands upon the one-legged variation we already know. We will take the time to refine the entire Shoulderstand cycle when we incorporate this new variation. In fact, we will continue to refine everything that we have already learned while continuing to progress, because it is important that we continually balance our efforts between old poses and new ones. Repetition imprints positive patterns and meaningful change comes out of embracing new challenges. So we will spend as much time reviewing as we do moving on.

Take a look at the sequence (its order changes!) and each of the 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.