Intermediate Group Class

Reclined Hero Pose over a bolster
In this practice, think of keeping the back of the neck soft and wide, allowing the head to be heavy and passive wherever possible. Also think of softening and widening the area around and below the lower tip of the sternum--the xyphoid process-- and the lower ribs.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)
• 5 minutes.

Child’s Pose with the head on a block
• 2 to 3 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose) with head on a block
• 2 to 3 minutes.

Uttanasana (Intense Stretch Pose) with the feet apart
• Loop a belt around the base of the skull and the balls of the feet to draw the head down.
• 1 to 2 minutes.

Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Adho Mukha Vrkshasana (Hand Stand)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Vrkshasana (Hand Stand)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
• Do the above sequence in one continuous flow, holding each position for a minute or longer and keeping the head heavy and the back of the neck soft.

Salamba Shirshasana 1 (Head Stand 1)
• 5 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• 1 minute.

Supta Virasana (Reclined Hero Pose)
• 5 minutes.

Supta Baddha Konasana (Reclined Bound Angle Pose) with bolster across the back
• 5 minutes.

Viparita Karani (Upside Down Pose)
• 5 minutes.

Adho Mukha Shavasana (Downward Facing Corpse Pose)
• 3 to 5 minutes.

Shavasana (Corpse Pose)
• Allow the exhalations to soften and lengthen, getting slightly longer than the inhalations.
• Observe the diaphragm and allow it to release completely as you exhale so that the inhalations can be completely reflexive.
• Do this for 2 to 3 minutes.

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Ujjayi 4 is a full and expansive breath in a reclined position where the exhalations are slightly longer than the inhalations.
• Place a belt loosely around the bottom of the breast bone so that it is around the rib cage at the level of the xyphoid process. Narrow it just enough to give you feedback, but not enough to restrict the breath.
• Soften and balance the movement into and away from the belt as you breath.
• Allow the upper abdomen/lower rib area and the mid chest to separate out in your awareness on either side of the belt.
• Do this for 3 to 5 minutes.

Viloma Pranayama 1 (Interrupted Breath 1) in Shavasana (Corpse Pose)
• Viloma 1 is a full inhalation broken up into 3 to 5 separate and equal volumes with a brief and easy pause before a long, easy exhalation, done in a reclined position.
• Do this for 3 to 5 minutes.

Shavasana (Corpse Pose)
• 5 minutes.


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