Level 1 Group Class

Vashistha's Pose
The theme of this class is keeping the back and chest wide and the shoulders and back of the neck soft and supple so that the shoulder blades and collarbones can move with the arms.

The Sequence

Opening Wall Stretches
• Side stretch at wall: Lean the right side of the body into the wall with the right arm overhead. Bend the right elbow, take hold of it with the left hand and draw the arm up and over the top of the head. Hold for a minute or two and repeat on the second side.
• Chest opener: Stand with the right hand on the wall at shoulder height. Keeping the shoulder blade down the back, spread the fingers and palms and straighten the elbow. Hold this position for several seconds. Without lifting the shoulder blade, turn the chest away from the wall. Hold this for several seconds. Release and repeat on the second side.

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose
Child’s Pose
• Move seamlessly through each of these poses, holding each one for 30 to 60 seconds.
• Spread the palms and fingers, and seal the hands firmly into the mat in each pose.

Vajrasana (Thunderbolt Pose) with the elbows clasped behind the back

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose
Child’s Pose

Gomukhasana (Cow Face Pose) full seated variation with arms

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose
Child’s Pose

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose 2 with the feet pointed
Child’s Pose

Vashisthasana (Vashistha’s Pose) with the elbow bent and the forearm on the ground

Vashisthasana (Vashistha’s Pose) simple variation with the knee down

Vashisthasana (Vashistha’s Pose) full pose if possible
• Shown above.

Child’s Pose

Right Angle Forearm Stand at the wall

Right Angle Hand Stand at the wall

Child’s Pose

Purvottanasana (Intense East Stretch Pose) table top variation

Setu Bandha (Bridge Pose)
• Feet on blocks.
• Hold onto a belt around the ankles.

Reclined Glute Stretch with one ankle on the opposite thigh

Salamba Sarvangasana 1 (Shoulder Stand 1) with the feet on the wall

Shavasana (Corpse Pose)


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