Intermediate Group Class

Marichi's Pose B
There are two focuses to this class. The first is preparing the body for Marichyasana 2 (Marichi’s Pose 2), the second is to create release in the latissimus dorsi and in the gluteus maximus muscles, two mucle groups that we hold a lot of tension in. While doing all these poses, consider the following actions:

• 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.

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Salamba Shirshasana 1 (Head Stand 1)

Jathara Parivartanasana (Belly Turning Pose)

Chair Sequence:

Glute Stretch
• Sitting in the chair, place one ankle on the opposite thigh and fold forward

Hip Rotator Stretch
• Stand facing the chair. Place one foot up on the chair.
• Bend the raised leg, turn the thigh out and rest the outer edge of the foot on the chair. Line the heel up with the inner thigh.
• Fold forward.

Bharadwajasana 2 (Bharadwaja’s Pose 2) in the chair
• Sitting in the chair, bring one leg into Ardha Padmasana (Half Lotus Pose) and bind the foot, turning into the twist.

Uttanasana (Intense Stretch Pose)
• Place a block between the feet and a block between the thighs.
• Place the hands on the seat of the chair making a right angle at the hips.
• Press the feet into the block and the thighs away from the block to help strengthen the lesser trochanters and widen the glutes.
• Hold this position for a few moments and then fold forward into Uttanasana.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Come into a half version of the pose with one leg in Ardha Padmasana (Half Lotus Pose) and both hands on the chair.
• Take a few moments in the right angle position to soften and widen the glutes and lats before coming into the pose.
• Use the chair for stability as you come into and out of the pose.

Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side Pressure on the Ear 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 1 (Marichi’s Pose 1) twist only

Marichyasana 1 (Marichi’s Pose 1)

Marichyasana 2 (Marichi’s Pose 2) twist only

Marichyasana 2 (Marichi’s Pose 2)

Shavasana (Corpse Pose)

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