Intermediate Group Class

King Dancer Pose
This sequence continues the ideas from previous weeks about softening and widening the big muscles of the back--gluteus maximus, latissimus dorsi and trapezius--and unlacing the spine from the back.

Many of these poses are asymmetrical back-bends and can be thought of as “twisting” back bends as one side gets pulled towards the back leg. When, say, the left leg is back, 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.

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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Eka Pada Bhekasana (Single Leg Frog Pose)
• Repeat on both sides.

Padangustha Dhanurasana (Big Toe Bow Pose)

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) variation at the wall
• Lean forward and reach the arms up the wall to stretch out the back.

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) full pose

Hanumanasana (Hanuman’s Pose)
• Support the pose by stacking blankets/bolsters up underneath you.
• Keep the trunk upright, shoulders over the hips, and the arms down by the sides.

Natarajasana (King Dancer Pose) variation
• Do the pose with the standing leg bent and the raised leg resting on a chair.

Natarajasana (King Dancer Pose) variation
• From the above variation, shift the weight forward onto the front leg and come to stand.

Adho Mukha Shvanasana (Downward Facing Dog pose)

Uttanasana (Intense Stretch Pose)

Parivrtta Uttanasana (Revolved Intense Stretch Pose)

Ardha Halasana (Half Plough Pose)

Shavasana (Corpse Pose) with the legs up on a chair

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