Level 1 Group Class: Elongating the Trunk to Protect the Lower Back

In this class we will be opening the hip crease in back bends. To lengthen the thigh and open the abdomen, keep the back leg in the standing poses strong, modifying your poses to accommodate this (bringing the feet closer together in standing poses, for example). To protect the lower back, work on the following actions:
  • Widen and lengthen the buttock flesh away from the head.
  • Reach the legs away from the head.
  • Lengthen the abdomen and sides towards the head.

The Sequence

Matsyasana (Fish Pose)
• Simple variation: legs crossed in Sukhasana, lying back flat on the floor with the arms overhead.
• 90 seconds each crossing.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back leg up

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back knee down and the hands on the floor

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back knee down and the hands on the thigh, the trunk lifted

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Tadasana (Mountain Pose)

Utthita Hasta Padasana (Extended Hands and Feet Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1) with the hands on the hips

Virabhadrasana 1 (Warrior Pose 1) with the arms raised

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Sphinx Pose

Eka Pada Bhekasana (Single Leg Frog Pose)

Eka Pada Dhanurasana
• From Sphinx Pose, bring one forearm across the body, reach back and do bow pose on one side, then switch.

Dhanurasana (Bow Pose)
• Do this twice.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) legs only into a forward bend

Child’s Pose over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose)

Shavasana (Corpse Pose)


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