Peggy is leading today 4:30-6:30 css

group practice at css on 10/21/16

Bhagavad Gita, 6.5 the self by the self is sustained

Sargeant translation:

One should uplift oneself by the Self;

One should not degrade oneself;

For the Self alone can be a friend to oneself,

And the Self alone can be an enemy of oneself.

hips on bolster, straight legs, bent legs, ribs embedded, ab to ctr. line, circles, etc.

then lie on side to vasisthasana (with bolster, try twice

pigeons with two blocks and bolster

ams to ums, hands on blocks,

slighty bend elbows and roll eyes of elbows forward

then dig sitbones in and UP to do ums

straighten arms, walk feet in, do many times, later with toes back (all the above with bent toes)

standing lunges to UPEP to vasisthasana

standing lunges to half moon to elephant half moon, where we drop head, lift and lower top leg

earlier it was rxlat angle  to half moon  to elephant, practice this sequence

define the difference between lite and heavy, in the case of rlat> and 1/2 moon

vira III

paryankasana, arms to side then back, using two or one blocks/

sit on bolster, knees belted (supta vira style), one or two blox for eyes to see and head to touch, then up again (no words about legs), just upper spine in and back ribs lift

then take hands overhead, grab sides of mat, walk hands to feet

UD  #2 after UD #1 to DPVD, use intelligence, not force, you HAVE to, not force

amvrksa, hips to wall,

pm, with elbows on 1/8 mat (folded in half three times?) and blok between PALMS, do many reps, each time go back further from the wall, straighten legs, balance, come out—this must have been an instruction in PM….

lie on palms with feet on bolster, roll up into DPVD hands, do UD after DPVD

several dpvd’s and ud’s, then go to wall, bolster longways at wall

do salsirs and walk down wall to bolster, go to rt, rt foot steps down, left foot steps to wall, but NOT high, then back to center, reverse, repeat, could use two bolstlers

after bb’s, do SP with big loop around neck and foot

set up with two blocks, one bolster&mat, 2 blankets for sal sarv/hala, no vars

sav