Restorative Class 1/31/11

Hi yoga practitioners, here are my notes from a class I observed on my first day at the Institute. Because it was still January, I was not allowed to take a class until February, when I am enrolled in classes. Chandra taught a lovely class.


1-31-11 Restorative Class taught by Chandra, Monday 6-8 p.m.
Some people told me this class was fashioned after the one Abhi taught on the Saturday where she was directed by Guruji's instructions

Thick mats, thin mat, bolster, blankets
SWASTIKHASANA – invocation

ADHO MUKHA VIRASANA – horizontal bolster for head and elbow support
Forehead down hitting edge of bolster; arms extending across bolster so elbows resting on bolster; dorsal into body; extension thru armpits; armpits forward; arms away from each other; shoulders away from neck

ADHO MUKHA SVASTIHASANA
First go without support under head, then see what lift you need; hold mat or top of mat and move armpits back; push inner and outer knees back; heels down from buttock bones; knees!; lock the elbow joint; then walk forward to TADASANA

URDHVA HASTASANA to UTTANASANA
From waistline move forward; arms forward then down to floor or bolster; concave back; head down; then hold ankles; shoulders away from neck; trunk has to go down; hold ankles

PRASARITA PADOTTANASANA
Urdhva Hasta to extend side trunk forwardd then hands down with concave back; look up; top thighs back; head on floor or support; strong on outer edges of feet so arches can lift up

SIRSASANA or VIPARITA DANDASANA over backbenders for ladies on period
Inject lower shoulder blades into body; lift lower knee caps up; face back and lift up; connect tailbone to pubis; tailbone in, pubis up; roll top thighs in; to come out of pose: shoulders up, upper arms higher to come down;

Place mats in center; pass out chairs

CHAIR PURVOTTANASANA – chair, mat, bolster, blanket; wall
Mat on seat, blanket under neck and head; buttocks off bolster; heels to wall; doesn’t matter if you are short or tall, adjust so you fit properly (although Chandra brought a tall stool for a very tall woman’s head to be supported on); roll thighs in; legs straight; bend legs, hold chair; chest up

CHAIR BB – mat on seat; remove bolster and blanket from above; heels to wall
1 Sit completely thru chair; bottom shoulder blades on edge of chair so slide so much; slide off more; legs straight; hold back chair legs; shoulder bones back
2 URDHVA HASTA
3 BADDHA HASTA- hold elbows, cut shoulder blades on edge of seat; hold elbows firmly; then bend knees, push buttocks to head to come up

(UMA) SUPTA BADDHA KONASANA against pillar; 2 horizontal bolsters under back; neck and head supported; weight on hands; arms to side

CHAIR TWIST – remove blanket
1 spread legs apart; inner heels to outer chair legs; buttock bones NOT shifting; chest up; exhale and turn; lower abdomen lift up and turn
2 hold back bar and turn (L forearm on chair back; R hand behind to hold back bar); roll shoulder bones back and turn; lift abdomen and turn; chest up and turn

CHAIR SHOULDERSTAND- chair, mat, bolster
Chair (no mat on seat); ¼ mat on floor w/vertical bolster; occiput and neck resting on edge of bolster; shoulders draping over sides; arms under horizontal bars (if possible); “move chair closer to you”;

Then BADDHA KONASANA in above pose: feet together; some had on chair back others had on chair seat; open toes, open arches; then to come out, bend knees, arms still not coming up to come out; arms stay low; 7 p.m.

Or SETUBANDA SARVANGASANA on bench or CROSS BOLSTERS with heels supported for ladies on period

CHAIR SETUBANDA using same support as above
First calves on chair seat then lift buttocks so feet now press outer edges of chair seat at intersection of chair backrest; shoulders on bolster; arms prepared from CHAIR SHOULDERSTAND; back should be like a plank; hold chair and move tailbone in; so much move tailbone forward; if tired, then rest and go again; abdomen should not go forward; buttocks forward as though someone pushing mid buttock forwaqrd with strap; “I didn’t say rest that much!” Then slide down

VIPARITA KARANI – same setup as above except turn bolster horizontally
Tailbone can be a down a little if back paining; shoulders completely on the floor; bottom thoracic chest widens to side

Slide down so crossed legs on bolster
7:15 p.m. – lights dim

SITTING for PRANAYAMA using chair behind back; sitting on horizontal bolster in front of chair; use folded blanket under knees to even hips; chair close to you; arms threaded back holding edge of chair seat of fingers descending and wrists pulling chair closer; if shoulders roll forward then hold outer edges of chair legs and take outer elbows in; sit properly on bolster; move chair closer to you; chair has to be cutting your back; head down from roof of nose (jalandara bandha)

Few moments normal breaths.

Hold chair, inhale, lift side trunk higher to arm pits; move chair closer to you. Then slowly exhale; shoulder bones back;
Inhale, lifting side trunk touching and ascending up to armpits; move shoulder bones back; exhale;
Inhale sides of trunk evenly ascending up to armpits; slowly exhale, back of head quiet

Connect eyes to shoulder blades; lift bottom ribs; connect low shoulder blades; center body coming tall; abdomen moves toward spine; move low shoulder blades in; shoulder bones back

CHANGE CROSS OF LEGS; now hold chair legs

Three Antara kumbakhas – move abdomen back to spine to begin inhalation; 3 normal breaths in between; 3 cycles only; then bring head up

Chairs away. Everything else away except:

SUPPORTED SAVASANA w/lift under back– bolster, blanket, thick mat
Place bolster at top edge of mat; When lying down, back of head away from shoulders then blanket to shoulders; back of legs long; side chest long; back of arms long; buttocks away from boslter; lie down now;

Top shoulder blade moves down then bend elbows, upper arms down; outer edges of shoulders down; fingers up; then forearms down; roll fingers toward thumb thumbs to floor; then drop feet to sides; even arches;

Forehead skin down; shoulders completely down; eye balls away from eye lids; back of arms down; back of legs long from hips to feet; fronts of thighs receding to backs of thighs;

Slow, soft inhalation. Slow, soft exhalation. Normal breaths.

Then inhale to ascend bottom rib, middle rib, top rib (3x)
Then inhalation touches all the ribs; like “blotting paper it touches all the ribs; bottom to top ribs.

Palms on chest, roll off

SUPPORTED SAVASANA with bolster under knees or SIIMPLE SWASTIKHASANA with outer ankles on bolster;

Exhale, slight pause; slow inhalation; exhale
Inhale longer, exhale, small pause: witnessing a silence; complete exhalation.
Normal breaths
Inhale, long exhalation, small pause; witness the silence; complete exhalation, then normal breaths (3 cycles)

Palms on chest; turn to R; then come up.
That's enough.