Level 1 Group Class

intense-east-stretch-pose
Throughout the class, focus on keeping the buttocks soft and the back wide.

• Shoulder Stretch at wall: Place the forearms and elbows on the wall with the palms together. Make a right angle at the hips with the feet under the pelvis hip width apart. Draw the inner thighs back and reach the armpits forward.

Urdhva Hastasana (Upward Hands Pose)
• Block between the hands
• Back against the wall

Utkatasana (Furious Pose)
• Come into a half squat with the back against the wall
• Hold a block between the hands and raise the arms overhead

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Utkatasana (Furious Pose)
• Block between the thighs and the hands
• Start with the block reaching out in front of you to help widen the back, then raise the block overhead

Utthita Parshvakonasana (Extended Side Angle Pose)

Utkatasana (Furious Pose)
• Block between the hands, legs together
• Start with the block reaching out in front of you to help widen the back, then raise the block overhead

Virabhadrasana 1 (Warrior Pose 1)
• Block between the hands
• Start with the block reaching out in front of you to help widen the back, then raise the block overhead

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge Sequence:
• Back leg up, hands on the floor
• Back knee down, hands on the floor
• Back knee down, hands on blocks under the shoulders
• Back knee down, front foot on one block, one hand on second block under shoulder so that trunk is lifted
• Back knee down, block under back foot, toes curled under, one hand on second block under shoulder so that trunk is lifted

Chest Opener
• Stand with feet apart, leaning back against wall.
• Bend knees and rest abdomen on thighs
• Hold onto a belt with hands behind the back
• Bring the arms overhead

Purvottanasana (Intense East Stretch Pose) with legs bent
• Hands on blocks

Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)

Purvottanasana (Intense East Stretch Pose) with legs bent
• Hands on blocks
• As an option, walk the feet out into the full pose

Ushtrasana (Camel Pose)
• Feet on bolster

Ushtrasana (Camel Pose)
• Feet on bolster or on floor

Dhanurasana (Bow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose over a bolster

Salamba Sarvangasana (Shoulder Stand)
• Feet on the wall

Ardha Halasana (Half Plough Pose) over a chair

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)


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