Intermediate Group Class

Four Feet Pose

We go to great lengths to strengthen the upper body and the core and lower body, but the middle back often gets neglected and can become rigid and relatively weak. In this sequence we will think about the upper and lower limits of the psoas, the deep hip flexor that links the upper and lower body. While practicing, consider the following actions:
  • Move the lesser trochanters away from the midline of the body.
  • Widen the buttock flesh.
  • Widen the hip creases.
  • Widen and strengthen the lower back ribs from the level of the bottom of the sternum down.
  • When twisting, turn from the lower back ribs, keeping them even.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Parivrtta Adho Mukha Shvanasana (Revolved Downward Facing Dog Pose) on the ropes

Uttanasana (Intense Stretch Pose) with the feet apart on the ropes

Parivrtta Uttanasana (Parivrtta Intense Stretch Pose) with the feet apart on the ropes

Gomukhasana (Cow Face Pose) legs only with forward bend

Uttanasana (Intense Stretch Pose) with the feet apart
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Widen the buttock flesh and the hip creases evenly.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Widen the buttock flesh and the hip creases evenly.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Place a sandbag across the lower ribs and widen the back ribs into the ground.

Marichyasana 6 (Marichi’s Pose 6)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Place a sandbag across the lower ribs and widen the back ribs into the ground.

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Ropes 1, 5 to 8 rounds

Adho Mukha Vrkshasana (Hand Stand)

Ropes 1, 5 to 8 rounds

Adho Mukha Vrkshasana (Hand Stand)

Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Baddha Konasana (Bound Angle Pose) sequence with the back against the wall
• Stage 1: Have a folded blanket behind the lower back.
• Stage 2: Remove the blanket, bring the back to the wall and put a block between the feet.
• Stage 3: Place the block under the feet.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Support the leg on a block, bolster or blankets.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Bring the leg all the way down to the floor.

Supta Virasana (Reclined Hero Pose)

Kapotasana (Pigeon Pose)
• Support the middle and lower ribs on a bolster across the back.

Kapotasana (Pigeon Pose)
• Add more support to the bolster to lift the trunk higher.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Chatushpadasana (Four Footed Pose)

Reclined Glute Stretch
• Lie on the back, place one ankle on the opposite knee and draw the legs in.

Chatushpadasana (Four Footed Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Support the leg on a block, bolster or blankets.

Chatushpadasana (Four Footed Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Pashchimottanasana (Intense West Stretch Pose) with the feet apart

Shavasana (Corpse Pose)
• Place a bolster under the knees.


Bookmark and Share