– Adho Mukha Virasana
– knees apart and then knees together
– Adho Mukha Svanasana
– Uttanasana – feet spread
– Parsvottanasana – concave back
– Parsvottanasana – classical pose
– Prasarita Padottanasana – concave back
– Prasarita Padottanasana – head on floor
– Dandasana
– Pashimottanasana
– Janu Sirsasana
– Pashimottanasana
– Sirsasana – variations – Parsva; Eka Pada; Parsva Eka Pada; Baddha Konasana
– Salamba Sarvangasana – variations – Eka Pada; drop backs to Setu Bandha Geetaji began the class with an emphasis on shoulder blade action. We did Adho Mukha Virasana with palms pressing on to foam blocks lifting the chest forward and up.
We also did Adho Mukha Svanasana with palms elevated on foam blocks to help us to connect to shoulder blades.
The standing poses also involved moving the shoulder blades deeper and deeper inside.
To encourage the extension and rotation of the legs in Dandasana, we used a strap around the calves and thighs. This use of belts really helped to get the sense of firmness in the legs and a sense of direction in terms of the actions.
In seated forward extensions, she emphasized the length and width of the torso. She said that when we put butter on toast we spread it on the whole slice in such a way that the slice is entirely covered. While coming forward we should spread the trunk long and wide over the legs as though we were buttering toast. We spent quite a lot of time drawing the body forwards and outwards by bending the elbows; not exactly what I would refer to as a relaxing forward extension; I can’t believe how much juice Geetaji can get out of any pose you care to mention and for that matter out of us, the students.
Sirsasana and Sarvangasana and the variations incorporated much of what we did previously in terms of the legs and the chest.

The theme in Pranayama is to approach it in a gentle manner. It is not an exercise, it is YOGA. Preparing the body through conscientious practice of asanas is what is required. She emphasized not doing too many types in one session. Today we did Ujjayi lying over a chest opening prop and then she taught some digital cycles; we would inhale and exhale through the right nostril and then take a few normal breaths releasing our hand down until we did 3 sets; same with the left nostril; we did this 3 times, making a total of 9 cycles. We always ended with plain Savasana.

The afternoon session was entitled ‘Exposition on some of Guruji’s Quotes’
I was really looking forward to this session as I base my monthly email newsletter on a quote of his. I was not disappointed.
Paxti from Spain, Zubin from India; Birjoo from India and Eddy from the USA were the speakers.

Over and above far out yoga, this was a far out day in general.
I got back to my room to find that my gorgeous glasses had been delivered by Dr. Lele, one of my long time Pune friends.
My other close friends the sweet Shirodkar family came to the hotel to pick me up to take me to one of the two shops I need to visit while in Pune – PNG Jewelers and and an incense shop. I’ve already been to PNG so tonight I got to go to the incense shop. The name of the shop is Vithaldas Narayandas & Sons and they have been in the business of producing fine incense and essential oils for a few generations. I love these small businesses that continue to survive because their products are so good.
We came back to the hotel and had a delicious Indian dinner on the 24th Floor of the hotel. Good time was enjoyed by all.
A very full and satisfying day.

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