Level 1 Group Class

bridge pose
The idea here is to create space in the body by separating the ribcage from the pelvis and the head from the ribcage by series of twisting actions, both of the trunk and the head.

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 the back leg up
Uttanasana (Intense Stretch Pose)
Parivrtta Uttanasana (Revolved Intense Stretch Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Parivrtta Parshvakonasana (Revolved Side Angle Pose) simple variation without crossing the arm over
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
• Do the above sequence as a flowing vinyasa.

Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana (Extended Triangle Pose)
• Put the raised hand on the hip. Press the shoulder away from the ear and roll turn the collarbone towards the ceiling.
• turn the head down

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Turn the head first one way, into the twist, and then the other.

Vajrasana with Pashchima Baddha Hastasana (Thunderbolt Pose with Reverse Bound Hands Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1) full pose with arm bound behind back
• Turn the head first one way, into the twist, and then the other.

Purvottanasana (Intense East Stretch Pose) table top variation

Purvottanasana (Intense East Stretch Pose) table top variation

Setu Bandha (Bridge Pose)

Jathara Parivartanasana (Belly Turning Pose) simple twist on the floor

Setu Bandha (Bridge Pose)

Sarvangasana (Shoulder Stand) at the wall

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

Shavasana (Corpse Pose)


Bookmark and Share