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Length: 112 minutes|Difficulty: Standard
In this class, we practice some of the Explorations given in Chapter 1 of the book. We explore mind-body connections in a variety of asanas.
Props Needed: long belt (3 m), regular belt (2 m), wall, 2-4 blocks, 2 blankets, bolster; Optional: Chair
Demonstrating: Inbar Grinberg
The Sequence of Asanas in this Class
| Asana | Method | Exploration |
| Tāḍāsana | Opening the shoulders (with a belted ‘Jacket’) | |
| Tāḍāsana | Gazing forward vs. ‘looking’ from the back of the head | |
| Tāḍāsana | Opening one foot, then the other | A.2 |
| Vŗksāṣana | After one side, note the sensation in the feet | |
| Vŗksāṣana | Facing the wall & back to the wall | |
| Vŗksāṣana | Focusing the eyes front and back, then with closed eyes | A.9 |
| Tāḍāsana | With closed eyes | |
| Adho Mukha Śvānāsana | Hands on blocks, then do ‘normally’ on the mat | B.1 |
| Adho Mukha Śvānāsana | Feet on blocks, then do ‘normally’ on the mat | B.1 |
| Adho Mukha Śvānāsana | Feet & hands on blocks then ‘normally’ on the mat | B.2 |
| Tāḍāsana & Ūrdhva Baddhānguliyāsana | Standing on blocks then do without blocks | A.4 |
| Uttānāsana | On block & on floor | B.3 |
| Ūrdhva Hastāsana in Vajrāsana | Stretching one arm with the other | like A.6 |
| Utthita Trikoṇāsana | With a belt under the foot, then expanding the awareness to form a triangle | B.6 & B.8 |
| Vīrabhadrāsana II | 4 times; awareness of different brain parts | B.10 |
| Vīrabhadrāsana I | 4 times; awareness of different brain parts | – |
| Adho Mukha Śvānāsana | ||
| Adho Mukha Vīrāsana | Comparing supports for the forehead | A.23 |
| Svastikāsana | Belt from sacrum to knees | A.16 |
| Daṇḍāsana | With belt from heels to the sacrum | B.11 |
| Tāḍāsana & Daṇḍāsana | With a belt around the pelvis | B.12 |
| Śīrṣāsana | With a belt around the feet (‘biblical sandals’), then without the belt Alternative for menstruation: Viparita Daṇḍāsana with a chair For others who do not do the pose: Ūrdhva Prasārita Paḍāsana with the ‘sandals’ | like B.14, PFY III V 9 |
| Sarvāṅgāsana | Blocks under the shoulders and bolster under the elbows Alternative for menstruation: Supta Baddha Koṇāsana with a block between the feet | B.21 C |
| Eka Pada Sarvāṅgāsana | ||
| Halāsana | ||
| Karna Pidāsana | ||
| Śavāsana | With bolster under the knees or on the thighs |