Level 1 Group Class: Standing Forward Bends

In this practice, focus on deepening the hip creases and stretching from the hips to the head. Engage the inner thighs as you work to encourage the outer hips and thighs to soften. Do the straight leg poses with the legs slightly bent if it helps deepen the fold.

The Sequence


Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Vajrasana (Thunderbolt Pose) with the toes turned under

Uttanasana (Intense Stretch Pose) with the feet apart
• Have the balls of the feet up on a blanket roll or blocks to stretch out the calves.
• For half the time, do the pose with the legs bent, half with the legs straight.

Uttanasana (Intense Stretch Pose)
• Do the pose first with the knees bent. Press the hands into the calves to resist the legs straightening as you draw the legs up.
• After half a minute, slowly release the resistance and straighten the legs without locking the knees out.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose) with a block between the thighs

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Gomukhasana (Cow Face Pose) full pose with arm variation

Parshvottanasana (Intense Side Stretch Pose)
• First, come into the flat back variation, bend the knee, deepen the hip crease and re-straighten the leg without locking out the knee.
• Then go into the full forward fold.

Utthita Trikonasana (Extended Triangle Pose)
• Bend the knee, deepen the hip crease and re-straighten the leg without locking out the knee.

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 3 (Warrior Pose 3) with the wrists belted and the arms by the sides of the trunk

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


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