Level 1 Group Class

widespread feet pose
This forward bend sequence stretches out both the hamstrings and the buttocks.

Opening Wall Sequence:
Parshvottanasana (Intense Side Stretch Pose)
Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Each of these is a much simplified variation where the student has their hands on the wall in front of them.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with back leg up and hands beside feet
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Utkatasana (Furious Pose) with block between thighs

Utthita Trikonasana (Extended Triangle Pose)

Utkatasana (Furious Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)
• First place forearm on thigh. Lengthen out underside of trunk.
• Keeping underside of trunk long, bring hand down to block or floor

Uttanasana (Intense Stretch Pose)

Glute Stretch On Chair
• Sitting on a chair, place one ankle on the opposite thigh and lean forward

Parshvottanasana (Intense Side Stretch Pose)
• Only go as far as you are able to keep a flat back

Prasarita Padottanasana 1 (Widespread Feet Pose 1) preparation
• Hands under shoulders, back flat and lifted

Prasarita Padottanasana 1/Parshvottanasana sequence
• Starting in Prasarita Padottanasana, turn first to the right, bringing the feet closer together to do Parshvottanasana.
• Hold the pose there for a few breaths before turning back to the center and then doing Parshvottanasana on the other side.
• Go through this sequence twice, ending up and holding in Prasarita Padottanasana 1.

Gomukhasana (Cow Face Pose)

Setu Bandha (Bridge Pose)

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

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Shavasana (Corpse Pose)


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