Intermediate Practice: Moving From the First Four Ribs

In this practice consider the following actions:
  • Expand the first four ribs evenly, softening and widening the upper back and the top chest evenly.
  • Allow the shoulder blades and collarbones to be supported by the first four ribs, but also allow them to move with the arms.

The Sequence:

Shavasana (Corpse Pose)
• Take a few minutes to allow the upper body, head, neck, shoulders and arms to release.

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Pashchima Baddha Hastasana (Reverse Bound Hands Pose) in Tadasana (Mountain Pose)
• Clasp the elbows behind the back and hold. Do both crossings.

Chaturanga Block Sequence:
[Cycle through these poses, resting the chest on a block in Chaturanga Dandasana (Four Limbed Staff Pose) and pushing it forward to come up into Urdhva Mukha Shvanasana (Upward Facing Dog Pose).]

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Chaturanga Dandasana (Four Limbed Staff Pose)
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Cycle through these 5 to 8 times.

Virabhadrasana 2 (Warrior Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Parighasana (Gate Pose)

Vashisthasana (Vashistha’s Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Salamba Shirshasana 2 (Head Stand 2)

Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Chatushpadasana (Four Footed pose)

Sarvangasana Cycle:
Salamba Sarvangasana 2 (Shoulder Stand 2) variation with the arms shoulder width and the wrists belted
Salamba Sarvangasana 1 (Shoulder Stand 1)
Salamba Sarvangasana 2 (Shoulder Stand 2)
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
Halasana (Plough Pose)

Shavasana (Corpse Pose)


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