Intermediate Group Class: Balancing the Neck and Dropping the Thighs

This week our journey up the spine continues as we work with the atlanto-occipital joint, the joint between the first vertebra and the base of the skull. It can be a tough one to locate as it lies deep within the head. If you soften back from the cheekbones, behind the roof of the mouth and the back of the tongue towards the base of the skull you will find the plane of the joint. As you practice the following sequence, soften and release the joint and think of it rising towards the crown of the head.

As you do this, find your femurs and allow the bones to drop away in the opposite direction. (In the case of the inversions, the two ends still move away from each other, just in the opposite direction relative to gravity.) These two are not so much muscular actions as they are thought directions. Within the dynamics of each pose, find softness and freedom in the muscle and connective tissue to allow the release to happen.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back over a small mat roll or a thin- and narrow-folded blanket to create a very gently arch of the back.
• 3 minutes.

Side Stretch on a chair or ledge
• Place the elbows on the chair (from a kneeling position) or ledge (from a standing position) with the arms bent and the hands together in Namaskarasana (Prayer Position).
• Hold the pose for 2 to 3 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1) with the raised leg on a ledge or a rope hook

Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2) with the raised leg on a ledge or a rope hook

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Gomukhasana (Cow Face Pose Arms) in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
• 2 minutes in the regular pose.
• 1 minute with the fingers pinched, touching the shoulders.
• 2 minutes in the regular pose with the second interlock of the fingers.

Shirshasana 2 (Head Stand 2)
• From the floor.
• 30 seconds.

Shirshasana 3 (Head Stand 3)
• From the floor.
• 30 seconds.

Baddha Hasta Shirshasana (Bound Hands Head Stand)
• From the floor.
• 30 seconds each crossing.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Salamba Sarvangasana 2 (Shoulder Stand 2)
• Include the different arm variations.

Gomukhasana (Cow Face Pose) legs only forward bend

Pigeon Pose forward bend

[Do each of the following three hip openers all on crossing and then all on the other]
Ankle to Knee Pose
Revolved Ankle to Knee Pose
• Twist to the side of the top foot.
Side Ankle to Knee Pose
• Extended forward over the side of the top foot.
Ankle to Knee Pose

Padmasana Cycle [either in full Padmasana, Ardha Padmasana with the legs bound or Sukhasana with the legs bound]
Padmasana (Lotus Pose)
Tolasana (Scales Pose)
Simhasana 2 (Lion Pose 2)
Gorakshasana (Cowherd Pose)
• Support yourself with one hand on a block if necessary.
Matsyasana (Fish Pose)
Yoga Mudrasana (Yoga Seal Pose)

Upavishtha Konasana (Seated Angle Pose)

Baddha Konasana (Bound Angle Pose)

Shavasana (Corpse Pose)

Tags: Intermediate, Standing Poses, Inversions, Padmasana