Level 1 Group Class: Loosening the hips and elongating the trunk in twists

The spine needs to be fully elongated in order for the vertebrae to turn effectively around their axis. In this sequence, focus on lengthening the sides of the trunk and broadening the chest and back evenly to achieve a properly elongated spine. Work on softening and widening the buttocks and outer hips to help free up the trunk and allow the pelvis to tilt forward more readily, enabling the trunk to lengthen that much more easily.

In addition, keep the hips level. This means that when the leg is raised, or in front of you, or crossed over the other leg, make sure that the hip doesn’t roll up the length of the body towards the head, causing the side of the waist to crunch. If this happens, the pelvis os not level and the lower spine is being hooked to the side, compromising it’s ability to twist in the lower portion. In all of your poses, focus on rolling the outer hip away from the head, towards the tail to help keep the hips aligned.

The Sequence:

Matsyasana (Fish Pose)
• Simple variation with the legs in Sukhasana (Comfortable Pose) and the elbows clasped overhead.

Down Dog flow:
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back knee up, right side
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back knee up, left side
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Reclined Hip Stretch Sequence

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Come into a lunge with the back knee on the ground; then bring the arm across to twist; then, if able, lift the back knee up.

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose) over a bolster with breath awareness

Viparita Karani (Upside Down Pose) with breath awareness

Shavasana (Corpse Pose)


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