Level 1 Group Class

Bound Angle Pose
Opening Wall Stretches
• Shoulder Stretch at wall: Place the forearms and elbows on the wall with the palms together. Make a right angle at the hips with the feet under the pelvis hip width apart. Draw the inner thighs back and reach the arms forward.
• Parshvottanasana (Intense Stretch Pose) with the arms up the wall.
• Utkatasana (Furious Pose) with the hands at the wall.

Utkatasana (Furious Pose) with the feet apart INTO Uttanasana (Intense Stretch Pose) with the feet apart

Virabhadrasana 2 (Warrior Pose 2) INTO Utthita Parshvakonasana (Extended Side Angle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart
• Bend the knees slightly to lengthen the trunk.

Utthita Parshvakonasana (Extended Side Angle Pose) INTO Utthita Trikonasana (Extended Triangle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Seated Angle Pose) upright with the hands by the sides

Baddha Konasana (Seated Angle Pose) upright with the hands by the sides
• Place a block between the feet.

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Upavishtha Konasana (Seated Angle Pose) upright with the hands by the sides

Parshva Upavishtha Konasana (Side Seated Angle Pose) upright with the hands by the sides

Reclined Glute Stretch
• Lie on the back with one ankle on the opposite thigh. Draw the legs in.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Gomukhasana (Cow Face Pose) legs only with forward bend

Baddha Konasana (Bound Angle Pose) with forward bend

Upavishtha Konasana (Seated Angle Pose) with forward bend

Parshva Upavishtha Konasana (Side Seated Angle Pose) with forward bend

Setu Bandha (Bridge Pose)
• Feet on blocks, holding ankles with a belt.

Salamba Sarvangasana 1 (Shoulder Stand 1) with the feet on the wall

Shavasana (Corpse Pose)


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