Intermediate Group Class

two leg inverted staff pose

Though we are moving on from the work with the elbows, we are still using the balanced joint as a place of grounding from which to expand the back body. When going through the sequence consider the following instructions:

• Soften, widen and lift from the floating ribs.

• Ground through the elbow joints and the lesser trochanters, moving them away from the floating ribs.

• Keep the buttocks (gluteus maximus) relaxed throughout the practice. Allow the strength to come from the deeper muscles of the hips and pelvis.

• Soften and unlace the spine from the back, allowing it to settle back away from the ribs. Though the spine needs to come deeper into the body during the back bends, pushing it forward will only grip the muscles surrounding it and jam it into the ribs. This will actually limit its mobility. Allow the shape of the pose to do the work of bringing the spine in. Instead, focus on softening and creating space around by moving it away from the ribs and closer to the skin. In this way the back to front movement can happen spontaneously and effortlessly.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Hasta Padangusthasana1 (Extended Hand to Foot Pose 1)
• SImple variation with the raised foot on some form of ledge and holding on to the foot with a belt.

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Adho Mukha Vrkshasana (Hand Stand)

Makarasana (Crocodile Pose)

Pincha Mayurasana (Forearm Stand)

locust pose variationShalabhasana 2 (Locust Pose 2)

Salamba Shirshasana 2 (Head Stand 2)

Supta Virasana (Reclined Hero Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Bhekasana (Frog Pose)

Padangustha Dhanurasana (Big Toe Bow Pose)

Vrschikasana 1 (Scorpion Pose 1) walk-down to chair
• With a chair against the wall, come into Pincha Mayurasana and proceed to take the legs down in stages.
• Bend the legs and place the tops of the feet on the wall.
• Walk the feet down to the back rest of the chair.
• Take the feet down to the seat of the chair.

Vrschikasana 2 (Scorpion Pose 2) walk-down to chair
• As for Vrschikasana 1, except come into it from hand stand.

Viparita Chakrasana (Inverted Wheel Pose) variation
• With the fingers interlocked as if for head stand, swing the legs up to the wall as if for forearm stand.
• Walk the feet down to the floor for Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose).
• Walk the feet back up the wall and flip over to come out of the pose.

Viparita Chakrasana (Inverted Wheel Pose)
• As for the previous variation, only come into with the arms straight.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Parivrtta Uttanasana (Revolved Intense Stretch Pose)

Ardha Halasana (Half Plough Pose) on a chair

Shavasana (Corpse Pose)

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