A Quick Class

This is what I've been teaching in my gym classes this week. It's a combination of standing poses and backward extensions.

Focus on rolling the tailbone towards the pubic bone to keep the lower back long and broad. Wherever possible keep the upper body and the lower body moving away from each other for added lengthening of the trunk and the spine.

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Tadasana (Reclined Mountain Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
INTO
Plank Pose
INTO
Adho Mukha Shvanasana (Downward Facing Dog Pose)
INTO
Plank Pose II - toes pointed as for Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
INTO
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child's Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)
INTO
Plank Pose
INTO
Adho Mukha Shvanasana (Downward Facing Dog Pose)
INTO
Plank Pose II - toes pointed as for Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
INTO
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child's Pose

Utthita Trikonasana (Extended Triangle Pose) - repeat

Virabhadrasana II (Warrior Pose II) - repeat

Virabhadrasana I (Warrior Pose I) - once with hands on hips and once with arms raised

Thigh stretches

Shalabhasana (Locust Pose) - repeat

Dhanurasana (Bow Pose) - repeat

Parshva Dhanurasana (Side Bow Pose)

Adho Mukhs Shvanasana (Downward Facing Dog Pose)

Gentle twists to relieve the back

Shavasana (Corpse Pose) with the thighs supported.