Intermediate Group Class: Separating the Femurs from the Trunk

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To make the quality of the poses softer and more holistic, instead of moving from the muscle, or even the connective tissue, think of moving from the bone. Specifically, think of moving from the femurs and the humeri, while directing the trunk and the spine towards the head (or away from the head if inverted). This sequence occasionally uses the rope wall.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Rope Sequence:
Urdhva Dandasana (Upward Staff Pose) on the ropes, 3 minutes
Shalabhasana (Locus Pose) on the ropes, 1 minute
Urdhva Dandasana (Upward Staff Pose) on the ropes, 3 minutes

Utthita Hasta Padangusthasana 1 (Extended Hand to Foot Pose 1) on the rope wall

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1), 5 minutes
Baddha Konasana (Bound Angle Pose)
Upavishtha Konasana (Seated Angle Pose)
Eka Pada Shirshasana (Single Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 2 (Warrior Pose 2) with the bent leg thigh supported on a chair

Utthita Parshvakonasana (Extended Side Angle Pose) with the bent leg thigh supported on a chair

Chair Hip Sequence:
Single Leg Ankle-to-Knee forward bend on the chair
• Sitting in the chair, put one ankle on the opposite thigh, just above the knee, and fold forward.
Bharadwajasana 2 (Bharadwaja’s Pose 2) in the chair
• Sitting in the chair, bring one leg into Ardha Padmasana (Half Lotus Pose) and bind.
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Sitting in the chair, bring one leg into Ardha Padmasana and fold forward.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose) chair variation
• Without binding, come into the pose with the hands on the chair for balance.
• First, extend out into a flat back, then fold forward.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Matsyasana (Fish Pose)
• Lying back over a bolster.
• Any leg variation.

Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) over a block

Upavishtha Konasana (Seated Angle Pose)

Baddha Konasana (Bound Angle Pose)

Sarvangasana Cycle:
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)
Urdhva Padmasana (Upward Lotus Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


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