Level 1 Group Class

Elbows Clasped Behind the Back
All Fours INTO Child’s Pose
• Keep the palms firmly sealed into the mat.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Vajrasana (Thunderbolt Pose) with the elbows clasped behind the back
• Have a blanket behind the knees.
• Both crossings of the arms.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Vajrasana (Thunderbolt Pose)

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Simple variation without binding the arms.
• Turn the head away from the leading shoulder to stretch out the neck and top chest.

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Full pose with one arm behind the back. Hold onto the arm with a belt if necessary.
• Turn the head away from the leading shoulder to stretch out the neck and top chest.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose) with the elbows clasped behind the back
• Flat back and full forward bend.

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Prasarita Padottanasana (Wide Spread Feet Pose) with the arms extended forward

Prasarita Padottanasana (Wide Spread Feet Pose) clasping the elbows behind the back
• Both crossings.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Setu Bandha (Bridge Pose)
• Feet on blocks, holding a belt around the ankles.

Reclined Glute Stretch
• Lie on the back with one ankle on the opposite thigh. Draw the legs in.

Setu Bandha (Bridge Pose)
• Feet on blocks, holding a belt around the ankles.

Jathara Parivartanasana (Belly Turning Pose)
• Passive variation with the knees bent and the whole body resting on the floor.

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


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