Intermediate Group Class

Firefly Pose
Continuing on from last week’s focus on creating freedom in the back in back bends, the theme this week is to balance out the stretch of the back body by creating space inside the trunk cavity and by allowing the spine to separate away from the rib cage. When going through the sequence, consider the following instructions:

To create space in the pelvis:

• Soften and widen the gluteus maximus.
• Expand the inner wall of the pelvis, the iliacus.
• Move the inner face of the sacrum away from the pubic bone.

To create space in the middle trunk:

• Soften and widen the lattissimus dorsi.
• Expand the inner surface of the floating ribs.

To create space in the upper ribcage and free the neck:

• Soften and widen the trapezius.
• Expand the inner surface of the first two or three ribs

To create space in the trunk as a whole:

• Move the inner wall of the pelvis and the inner wall of the top ribs away from each other.

To Deep the forward bends and widen the back:

• As you move the two ends away from each other, turn the inner wall of the pelvis towards the head and the neck ribs away from the head.


The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Hasta Padangusthasana 1 (Extended hand to Big Toe Pose 1)
• Simple variation with the raised leg supported.

Hip Stretch
• Sitting on a chair, put one ankle on the opposite thigh and fold forward.
• This stretch can also be done lying on the back.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose) three arm variations
• First: hands on blocks under shoulders, lifting and widening the back.
• Second: arms extended forward, hands on blocks or floor.
• Third: turn the hands back, stretch the arms back towards back foot.

Prasarita Padottanasana 1 (Widespread Feet Pose 1) three arm variations
• First: arms and trunk reaching forward, head off the ground.
• Second: arms extended, reaching between the legs.
• Third: classic tripod position.

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Baddha Konasana (Bound Angle Pose) in Shoulder Stand
Upavishtha Konasana (Seated Angle Pose) in Shoulder Stand
Supta Konasana (Reclined Angle Pose)
Karnapidasana (Pressure on the Ear Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Raised leg resting on bolster.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Raised leg resting all the way down on the floor.

Malasana (Garland Pose)
• Heels on a wedge or folded blanket.
• Belt around back and knees to support the legs.

Marichyasana 1 (Marichi’s Pose 1)

Bakasana (Crow Pose)

Supta Kurmasana (Sleeping Turtle Pose) preparation
• Bring the heels together, resting the feet on a bolster, and drop the knees out to the side making a square shape with the legs.
• Extend Forward towards the feet.

Upavishtha Konasana (Seated Angle Pose)

Kurmasana (Turtle Pose)

Tittibhasana (Firefly Pose)

Shalabhasana (Locust Pose)
• Spend a minute or so resting on the belly to allow the back to release before lifting up.

Chatushpadasana (Four Feet Pose) or Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)


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