Level 1 Group Class

Table Top Pose

The idea this week was to stretch out the front of the body by opening up the hip crease: lengthening down from the hip crease into the thigh and stretching up from the hip crease to the top of the head. Keep the lower back from crunching by widening the back ribs, lengthening the buttock flesh down the body and stretching the sides of the waist up towards the head.

The Sequence

Camel Pose
Opening Stretches
• Lie on the back with the feet flat and the knees up. Wrap the arms across the chest and hugh the shoulder blades. Stay here for a minute or so to soften and widen the back body. At the half-way mark of your time here, change the crossing of the arms.
• Still on the back with the knees up, reach the right arm over head, resting it on the floor. Bring the left hand across to the top of the chest on the right side. As you inhale, reach through the arm. As you exhale, keep reaching through the arm and press the chest down into the floor. Widen the back ribs.

Opening Vinyasa
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense West Stretch Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight, second side
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Urdhva Hastasana (Upward Hands Pose) with a belt around the wrists
• Press out into the belt and widen the back

Utkatasana (Furious Pose) with a belt around the wrists
• Press out into the belt and widen the back

Utthita Parshvakonasana (Extended Side Angle Pose)

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

Virabhadrasana 1 (Warrior Pose 1) with a belt around the wrists
• Press out into the belt and widen the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge Sequence
• Back leg up, hands on the floor
• Back knee down, hands on the floor
• Back knee down, hands on blocks under the shoulders
• Back knee down, front foot on one block, one hand on second block under shoulder so that trunk is lifted
• Back knee down, block under back foot, toes curled under, one hand on second block under shoulder so that trunk is lifted.

Purvottanasana (Intense East Stretch Pose) Table Top Variation with the hands on blocks

Vajrasana (Thunderbolt Pose) with Pashchima Baddha Hastasana (elbows clasped behind the back)

Purvottanasana (Intense East Stretch Pose) Table Top Variation with the hands on blocks

Ushtrasana (Camel Pose) with the feet up on a bolster

Ushtrasana (Camel Pose) either repeating with the bolster, or toes curled under, or full pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose) holding the ankles with the feet on a block

Reclined buttock stretch
• One ankle on the opposite thigh, draw the legs in.

Setu Bandha (Bridge Pose) holding the ankles with the feet on a block

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

Parshva Bharadwajasana (Side Bharadwaja’s Pose) on the bolster

Shavasana (Corpse Pose) with a bolster under the knees


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