Level 1 Group Class

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Do both leg crossings.

Matsyasana (Fish Pose)
• Simple variation, with the legs in Sukhasana (Comfortable Pose), lying back flat on the ground holding onto the elbows with the arms overhead.
• Do both leg crossings.

Baddha Konasana (Bound Angle Pose)
• Sitting up on blankets.

Baddha Konasana (Bound Angle Pose)
• Sitting up on blankets.
• Block between the feet.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Gomukhasana (Cow Face Pose)
• Legs only, with forward bend if possible.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Dolphin shoulder/chest opener

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Dolphin shoulder/chest opener
• Second interlock of the fingers.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Foam block between the feet.
• Holding onto the sids of the mat.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Foam block between the feet.
• Hands under the shoulders as if about to do Urdhva Dhanurasana (Upward Bow Pose).

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Foam block between the feet.
• Arms alongside ears with hands under sandbags or free weights to anchor upper body.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)
• Hands under sandbags or free weights to anchor upper body.
• Knees bent.

Jathara Parivartanasana (Belly Turning Pose)
• Hands under sandbags or free weights to anchor upper body.
• Knees bent as you begin, then work on straightening the legs.

Jathara Parivartanasana (Belly Turning Pose)
• Hands under sandbags or free weights to anchor upper body.
• If able, with the leg straight. Otherwise repeat the previous version.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)
• Feet on blocks.
• Holding on to the ankles with a belt.
• Three repetitions, holding for 30 to 60 seconds each.

Reclined buttock stretch

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Basic, Core Poses, Hip Openers, Chest Openers