100%(1)100% found this document useful (1 vote) 146 views5 pagesSekwencje Geetaji
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content,
claim it here.
Available Formats
Download as PDF or read online on Scribd
AO,A2. GIOX
Dec 9, 2004 Thursday Ae
Day One - morning class asana
Tadasan He Ne.
Urd. Hastas 3-5 x pect
Tadasana 5
Coe eb
Utt parsvakonasan
Uttanasan - yaoi ©
Utt parsvakonasan
Upavistakonasa ee
Ut parsvakonasan “4
Prasaritia padottanasan ~
Baddha konasan “© ktodu.
Tadasan pas outs id pod
Sirsasan ~
Chatooshpadasan 3x 5 a gee e
Setubandha on brick — tame wile wyaq wet suena bee,
savasan
saodsionee
3H) v ms kant
pohkedisa ovho ws 36E, Saba do sw due
alae poder
Arai: jehee Mave RAE
wea
ag war pastel
intro
External, bahiranga, internal antaranga, and innermost antaratma. Quest in
sadhana. Bahiranga is like skin of a frult. Need it to protect the juice. It protects
and takes you inward. Juice is like mind, should be everywhere like juice of fruit
inside.
Class; Foapien; Ulatls odde chew oak avesregtn
Sit... lift sternum, Front chest up. Eyes closed completely
Let chest be supported by the breath from inside. Eyes in, ear drums in, tongue i
throat broad. Anterior lift of spine. Breath support within. Three places keep so’
and open: lower pelvis, lower thoracic, and lower throat.
Sublimate mind so can do prayers.
Tad
Lift sternum. Shoulders back. Bottom tip of scapula deep in. skin on top of
scapula roll down! Scapula in. Middle dorsal thoracic spi j
. spine
sternum fwd, not back. Clavicle broad. EP Siete oF
e attenti i
2004 - Geeta lyengar 60" Bday Intensive Notes
oa Friday, December 10, 2004
day two: morning asana
sit for invocation
slkets us) ene
uparsvakonasan Yisw= yadwava 4 qed
shoulder Vader, wnat acme Acaps
\ae vWgaue
gem ne plead
a
uttanasan- hold elbows ~ ayer uc eddotopte
down dog
parsvottanasan - hands on waist Cone, og" Rei we gt tede ~
uttanasana with feet apart wed. boca
virasan Aussie
virasana forward - knees apart, feet in & again knees together
dandasan
poems rere bf baloney AST
asan — skbre, wiGiet do uo
sarvangasan
halasana — peadlinols=
paschimottanasan with feet apart, outer legs parallel dwaeole pest
shavasan
sit settle mind and body alert
again brain cells and senses of perception quiet
keep spine alert, rest of body still and quiet
then organize your self within bring body, mind to that state to reach
within to the heart
when you clean your
clean inside, rest in your heart
house you can easily move in. In same way, quiet and
ssi- sse
let each breath be like fresh flowers at the feet of the L-rd.
Jnvecation
tadasan
204. Geeta lyengar 60° Bday Intensive Notes Saturday, Dec 11, 2004
morning Asana Class Day 3
mats face forward, have belt and block
sitting for invocation
tadasana
arms in front...something hasta
urdhva hastasana
several times
gomukasana 2x
top arm first
lower arm first
hold elbows behind back - baddha hastasan
parchim namakarana
virabhradrasana |
first hands on hips
then arms up
final pose
uttanasana holding elbows
virab | side two
2x
virasan forward
down dog
Parsvottanasana
down dog between sides or attempts
virabhrasana Ill - 7-8 x
down dog pose
virasana forward
paschimottanasana
sirasasana
virasa forward
chatoospadasaan
Halasana
sarvangasana
halasana
shavasana with sukhasasne legs
Sit_on blanket for invocation
Sit straight all of you
thn meeeeGar
2004 - Geeta lyengar 60" Bday Intensive Notes Sunday, Dec 12, 2004
Morning Asana Class - Day Four
Sit for invocation
Twistings
Parsva Dandasana
Dandasana
Parsva Dandasana (several times)
Bharadvajasana
Marichyasana Il
Sirsasana
Adho muiha virasana
Virasana
Ustrasana
Urdhva Dhanurasana
Chatooshpadasana
Setubandha sarvangasana from cl
Salamba sarvangasana
Shavasana with crossed legs
hatoosh padasana (2-3 x)
Sit straight
Back erect, maintain lift of spine
‘Ascend chest upward, horizontally spread chest,
vertically lift spine and horizontal spreading chest should synchronize
head straight, neck straight, shoulders back
roll shoulders back, shoulder blades in, don’t lift Shoulder blades up
don’t be hard on your throat, shoulders, and neck
where you tighten your self
Release from shoulders, upper arms downward
Let your upper arms remain descending toward elb
Lengthen the muscles fibers of upper arms
Keep chest and sternum up and properly lifted
ows
Quieting eyes, forehead and temples
And slowly close your eyes
Breathe in such away that your brain cells become quiet
The senses of perception have to recede in
SSSE
With exhalation process, first you have to cleanse
Ak Leb beRRRARRRRREN
2004 - Geeta Iyengar 60" Bday Intensive Notes a Monday, December 13, 2004
Morning Asana class ~ Day Five
Sitting - invocation
Supta pandangusthasan (legs up)
block between feet, belt, elbow to floor - 2x
Lrdhva prasarita padasasana - bett as above
a
Paschimottanasana
block between feet
pan PlOSk between knees, ankles belted
Sirsasana
Bharavagasana
on blanket 2 x
Dandasana between sides of bharadvajasan
Sit in virasana
Kneel for Ustrasana
Virasan
Ustrasana
Urdhva dhanurasan ix
Vipatita dandasana - 2 x
Sarvangasan
Savasana
Sitting for Invocation
All of you be seated strai
Open up your chest. Shoulders
ight. Keep your back erect. Have a lift of the spine.
roll back, Shoulder blades in and maintain the lift
of the sternum. Head straight, neck straight. From lower Portion of the spine
ascend you self. And lift anteriorly the body up. Anterior spine up. Bottom
thoracic chest, bottom pelvic region unfold by raising it upward.
Keep your shoulders wide open. Clavicles well Spread. Fold your
palms in front of your chest — atman Jail mudra. Keep your head and neck firm, so
that you don’t wobble. Eyes quiet, eardrums Passive. Close the eyes completely,
Remain silent, quiet. Allow the flow of the brain cells, senses of perception to go
toward the heart. Let that very core of the being uplift you from inside. As you
attend to that, if you don’t pay attention and if you go away from that very
center, then you will be pulled somewhere else.
i = 79+
2004 - Geeta Tyengar 60" Bday Intensive Notes
