Level 1 Group Class: Strength of the Ribs and Core

I’m getting a little backed up here with the old class sequence posts. Hopefully this week I can get caught up. Here’s a Level 1 sequence where the focus is finding strength not just in the abdomen, but in the rib cage as well, providing strength and connection for the legs and the arms.

The Sequence

Side Stretch at the wall
• Stand with the feet together about eight to twelve inches away from the wall and lean the right hip, waist and ribs against it. Reach the right arm up. Pause here for a few breaths.
• Come up onto the balls of the feet. Stay here for a few breaths.
• Slowly drop the right heel, resisting up through the ribs and arms to lengthen out the right side of the waist. When the right heel is down, drop the left.
• Bend the right elbow and clasp it with the left hand. Draw the upper arm bone up towards the ceiling. Hold here for a few breaths.
• Take the tip of the elbow up and over the top of the head while keeping the outer armpit moving into the wall. Hold here for a few breaths.
• Turn the chest a slightly into the middle of the room to send the stretch towards the back. Hold here for a few breaths.
• Release and repeat on the second side.

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) with the back against the wall
• Keep the side of the waist and the side rib cage moving back into the wall.
• Do not let the chest and rib cage follow the arms up.

All Fours
Plank Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Lung with the back knee up
• Place the hands flat on blocks, pressing them firmly and evenly down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lung with the back knee up
• Fingertips to the floor

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• 3 sets.

[Do the following sequence as a continuous flow]

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
• Clasp the elbows and draw the upper arms down towards the floor.
Uttanasana (Intense Stretch Pose) with the feet apart
• Bend the knees and place the hands flat on the floor, in front of the feet if necessary.
• Press the palms down and draw the hips up, shifting the weight forward. (You might not be able to fully straighten the legs,)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hop back into the pose.
Plank Pose
• Hold for 30 seconds.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
• Hop forward into the pose.
• Clasp the elbows and change the crossing. Draw the upper arms down towards the floor.
Uttanasana (Intense Stretch Pose) with the feet apart and the hands flat on the floor
Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hop back into the pose.
Plank Pose
Plank Pose with the toes pointed
• Hold for 30 seconds.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
• Variations as above.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose with the toes pointed
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Hold for 30 seconds.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
• Variations as above.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose with the toes pointed
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
Plank Pose with the toes pointed
• Press up from Up Dog.
• Hold for 30 seconds.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Gomukhasana (Cow Face Pose) legs only with forward bend

Gomukhasana (Cow Face Pose) arms and legs

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Baddha Konasana (Bound Angle Pose)
• Back against the wall.

Baddha Konasana (Bound Angle Pose)
• Back against the wall.
• Block between the feet.

Dandasana (Staff Pose)

Upavishtha Konasana (Seated Angle Pose)
• Upright seated position only

Baddha Konasana (Bound Angle Pose)

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• 3 blankets under the shoulders and the feet on a chair.
• 2 repetitions, holding for 30 to 60 seconds each time.

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Sitting on the blankets and resting the arms and head on the chair.

Shavasana (Corpse Pose) with the legs on the chair

Tags: Basic, Core Poses, Arm Variations, Hip Openers