Intermediate Group Class: Core Poses [Light on Yoga]

This sequence is adapted from p.474 of the Schocken edition of “Light on Yoga”. As you go through the poses, ">think about the sides of the body--the side waist and the side ribs. Strengthen and lengthen them, linking the two sides together by widening across the front and back body. Additionally, think about stretching them either towards or away from the head for additional strength and balance. Where no specific time is given, hold the pose according to your capacity.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

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

Urdhva Dandasana (Upward Staff Pose)
• 1 minute.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
• 5 minutes.

Halasana (Plough Pose)
• 5 minutes.

Pashchimottanasana (Intense West Stretch Pose)
• 5 minutes.

Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• 1 minute.

Paripurna Navasana (Full Boat Pose)
• 1 minute.

Ardha Navasana (Half Boat Pose)
• 30 seconds.

Supta Virasana (Reclined Hero Pose)
• 5 minutes.

Krounchasana (Heron Pose)

Malasana (Garland Pose)
• 1 minute.

Supta Kurmasana (Sleeping Turtle Pose) preparation
• Put the feet up on a block with the heels together.
• Make a square shape with the legs, reach forward and take hold of the feet.
• Lengthen the sides forward towards the feet.
• 1 minute.

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• 30 seconds.

Pashasana (Noose Pose)
• 1 minute. (Yes, that’s not a typo!)

Adho Mukha Vrkshasana (Hand Stand)
• 1 minute.

Mayurasana (Peacock Pose)
• If you are unable to hold the balance for the full time, do the pose with the feet on the floor.
• 1 minute.

Urdhva Dhanurasana (Upward Bow Pose)
• 6 times, holding for 20 seconds each time.

Shavasana (Corpse Pose)


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