Intermediate Group Class

Continuing on from the ideas of last week, this class takes the widening of the glutes and lats into twists and arm balances. While doing the poses, keep in mind the following ideas:

• Strengthening and grounding the lesser trochanters and, wherever possible, moving them away from the midline of the body
• Moving the face of the sacrum (the inner surface of the bone that faces the organs) away from the lesser trochanters into the glutes
• Softening and widening the glutes (gluteus maximus) and the lats (latissimus dorsi)
• Lengthening the Ilia (pelvic bones) from top to bottom (rim to sitting bone)

The Sequence

Shoulder stretch at the wall
• fold forward at the hips and either rest the elbows on a ledge or place the forearms against a wall. Hold the position for a couple of minutes.

Uttanasana (Intense Stretch Pose)
• Have a block between the feet and another between the inner thighs.
• Press the feet into the block and the inner thighs away from the block to strengthen the lesser trochanters and widen the glutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Block between the feet and the inner thighs.
• Press the feet into the block and the inner thighs away from the block.

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose) preparation
• Have the straight leg bent with a bolster under the knee to focus on the twisting action of the pose.

Marichyasana 6 (Marichi’s Pose 6)

Pashasana (Noose Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Parshva Bakasana (Side Crow Pose)

Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Slide Plough Pose)
Parshva Karnapidasana (Side Pressure on the Ear Pose)
Karnapidasana (Pressure on the Ear Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Related Articles
Intermediate Group Class 1/8/09
Practice Lab 1/13/09

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