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
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