Level 1 Group Class

locust pose variation
The focus this week is on lengthening, widening and strengthening the back and sides of the body.

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.
• 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 arms forward.
• Chest opener: Place the right hand on the wall at shoulder height. Spread through the fingers and palm and, keeping the shoulder blade moving down the back, reach through the arm.

Urdhva Hastasana (Upward Hands Pose)

Vrkshasana (Tree Pose)

Virabhadrasana 2 (Warrior Pose 1)

Utthita Parshvakonasana (Extended Side Angle Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Makarasana (Crocodile Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana 2 (Locust Pose 2)
• See the picture above.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Vashisthasana (Vashistha’s Pose) with bent arm
• A side plank pose with the elbow bent and the forearm on the ground)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Glute Stretch
• Lying on the back, bring one ankle to the opposite thigh and draw the leg in.

Setu Bandha (Bridge Pose)

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

Ardha Halasana (Half Plough Pose) with the legs resting on a chair

Adho Mukha Sukhasana (Downward Facing Comfortable Pose) with the head and arms resting on the chair

Shavasana (Corpse Pose)


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