Level 1 Group Class

Upward Extended Feet pose
We are working with two basic themes this week:
  1. Create strength and direction in the sides of the body (both the sides of the waist and the side ribs) so that they can become a third set of limbs connecting the arms and the legs.
  2. Expand the armpits and clear the back of the armpit away from the upper arm/bicep.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)

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

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

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

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

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

Paripurna Navasana (Full Boat Pose) holding on to a belt around the feet

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

Paripurna Navasana (Full Boat Pose) legs bent or straight

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

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

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

“Up and Over” chest stretches
• Hold onto a belt with the hands wide apart.
• Inhale and bring the arms up over head. Exhale, bring the arms down behind the back.
• Inhale and bring the arms up overhead. Exhale, bring the arms down in front.
• Repeat this for a minute or two.

Uttanasana (Intense Stretch Pose) chest opener
• Put a shoulder-width belt around the biceps just above the elbows.
• Bend the knees and lean forward, resting the abdomen on the thighs,
• Exhale and bring the arms overhead. Start with the elbows bent. Straighten them after a few breaths.
• Reach through the arms, but allow gravity to do most of the work for you.
• Try and clear the upper arms away from the back of the armpit to open the chest.

Purvottanasana (Intense East Stretch Pose) table top variation
• Hands on blocks.

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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