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Home Practice Sequence - 2

These three sequences are based on week 9 of the Preliminary Course by Geeta Iyengar.
Also see my "Kickstart Your Home Practice" post in October 2011.

Standing Emphasis

Tadasana Urdhva Hastasana Utthita Trikonasana Virabhadrasana II Utthita Parsvakonasana Ardha Chandrasana Urdhva Prasarita Eka Pada Sirsasana Adho Mukha Svanasana Salamba Sarvangasana Eka Pada Sarvangasana Halasana Karnapidasana Paschimottanasana Savasana

Forward Bending Emphasis

Tadasana

Urdhva Hastasana

Uttanasana

Parsvottanasana

Prasarita Padottanasana

Upavista Konasana

Svastikasana

Parvatasana in Svastikasana

Virasana

Gomukhasana – only leg position

Bharadvajasana I

Urdhva Prasarita Eka Pada Sirsasana

Adho Mukha Svanasana

Salamba Sarvangasana

Eka Pada Sarvangasana

Halasana

Karnapidasana

Janu Sirsasana

Paschimottanasana

Savasana Seated Poses and Let's Throw in a Back Bend and an Abdominal Pose! Tadasana Urdhva Hastasana Upavista Konasana Svastikasana Parvatasana in Svastikasana Virasana Gomukhasana – only leg position Bharadvajasana I Urdhva Prasarita Eka Pada Sirsasana Adho Mukha Svanasana Urdhva Mukha Svanasana Salamba Sarvangasana Eka Pada Sarvangasana Halasana Karnapidasana Urdhva Prasarita Padasana Janu Sirsasana Paschimottanasana Savasana

Boost Your Immunity

Thymus gland

• produces T cells
• overtime it shrinks, no longer producing cells but still stimulating the immune system
• stress hormones shrink the thymus gland
• located in chest

Lymph nodes and spleen

• the T cells/lymphocites go to the lymph nodes and trap foreign particles – located in groins and armpits
• spleen removes old red blood cells and acts as filter – located in upper left quadrant of abdomen

Inversions

• increase circulation of the lymphatic system improving the flow of the system

If you get sick

• couch yoga if you are running a fever
• inversions if you are congested

Sequence

Adho Mukha Virasana

• arms extending overhead stimulates the lymph nodes in armpits
• support to extend time in pose

Adho Mukha Svanasana

• head down helps congestion
• support to extend time in pose

Uttanasana

• head down helps congestion

Shoulder and chest sequence

• relieves stress in neck and shoulders
• opens the chest
• stimulates the lymph nodes in the armpits

Uttanasana

Adho Mukha Svanasana

Adho Mukha Virasana

Bhujangasana – Cobra Pose

• chest opener

Setu Bandha Sarvangasana

• chest opener

Paschimottanasana

• supported for extended stay in pose
• stress reducer

Janu Sirsasana

• supported for extended stay in pose
• stress reducer

Upavista Konasana

• stimulates lymph nodes in groin

Baddha Konasana

• stimulates lymph nodes in groin

Supta Baddha Konasana

• stimulates lymph nodes in groin
• reduces stress
• show how to support to extend length in pose

Marichyasana I

• stimulates spleen and lymph nodes

Viparita Karani – Legs up the wall pose

• inversion – improves flow of the immune system