Intermediate Group Class

Single Leg Side Shoulder Stand
In this practice, focus on releasing and widening the big muscle groups of the back: gluteus maximus, latissimus dorsi and trapezius. Soften and unlace the spine from the back, as we have been doing in previous classes.

In the twisted poses, keep the back body soft and wide and turn from the back ribs. Come into the pose and pause for a moment before activating the twist. Allow the basic shape of the pose to help release the big back muscles. Then when twisting, say, to the right, widen the left back ribs away from the spine and around to the sternum as you widen the right ribs away from the sternum around into the spine, keep the bones and muscles wide and full so as not to pinch along the spine. As you turn, differentiate the upper ribs from the shoulder girdle, so that the twist can happen inside the collarbones, arm bones and shoulder blades.

The Sequence

Utkatasana (Furious Pose) on ropes
• Hold onto rope and hang in the pose to stretch out the back.

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1) with foot on ledge

Parivrtta Hasta Padangusthasana (Revolved Hand To Big Toe Pose) with foot on ledge

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand
Parivrttaikapada Shirshasana (Revovled Single Leg Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)
• Without binding.

Marichyasana 3 (Marichi’s Pose 3)
• With binding, using a belt if necessary.

Marichyasana 6 (Marichi’s Pose 6)

Marichyasana 3 (Marichi’s Pose 3)
• With binding, using a belt if necessary.

Parshva Bakasana (Side Crow Pose) 3 times each side
• Go lightly into the pose, moving with the breath and without holding for more than a moment.
• Go from side to side quickly and smoothly, only holding the pose the last time on each side.

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)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side pressure on the Ear Pose)
Halasana (Plough Pose)

Parshva Halasana (Side Plough Pose) into
Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) 3 times each side
• Be up on 1 blanket instead of 3. Use a belt for the arms.
• With the legs in Parshva Halasana on the right side of the head, swing the right leg up and across the body into Eka Pada Parshva Sarvangasana on the left side.
• Go lightly into the poses, moving with the breath and without holding for more than a moment.
• Go from side to side quickly and smoothly, only holding the pose the last time on each side.

Pashchimottanasana (Intense West Stretch Pose)
• Support the head with a blanket, block or bolster.

Adho Mukha Shavasana (Downward Facing Corpse Pose) over a bolster

Shavasana (Corpse Pose)


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