Reclined Poses

Level 1 Group Class: Lengthening the Trunk for Twists

Marichi's Pose 3
In this class we worked primarily on lengthening the sides of the trunk evenly to lengthen and free the spine in the twists. As a second idea, we worked on taking the twist from the upper trunk (the navel and chest), turning the lower abdomen and hip away from the direction of the twist.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Have a block between the thighs and pull it back.
• Grip the edges of the mat and pull them forward.

Child’s Pose
• Hands on blocks.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back knee up

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Simple variation with the arm/hand down inside the front leg.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) forward bend with the legs only

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)
• Hands on blocks.
• Only to the flat back position, not the full forward fold.

Parivrtta Trikonasana (Revolved Triangle Pose)
• From the flat back Parshvottanasana with the hands on blocks.
• Do this twice on both sides.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only, without binding

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)

Pashasana (Noose Pose) heels on blankets

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster with the ankles belted

Shavasana (Corpse Pose)


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Practice Lab

Reclined Big Toe Pose 1
Today’s practice involves a combination of reclined poses and Padmasana (Lotus Pose) as a preparation for inversion variations.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Reclined big Toe Pose 2
[Perform the following Supta Padangusthasana sequence all on one leg, then all on the other]
Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)
Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) raised head variation

Revolved Reclined Big Toe Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pincha Mayurasana (Forearm Stand) at the wall
• 2 repetitions.

Pincha Mayurasana (Forearm Stand) in the middle of the room
• 2 repetitions.

Recliend Big Toe Pose 3
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Revolved Head Stand)
Parivrttaikapada Shirshasana (Revolved Sing Leg Head Stand)
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart
Reclined Big Toe Pose 1 (variation)

[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.

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Do the bound variation for 30 seconds or so, then unbind and reach forward to take hold of the extended foot.

Matsyasana (Fish Pose)
• Simple variation, lying back flat with the legs in Padmasana (Lotus Pose).

Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
[Do this Padmasana series all the way through on both sides with the legs crossed one way, then the other]
Pindasana (Embryo Pose)
Urdhva Padmasana (Upward Lotus Pose)
Parshva Pindasana (Side Embryo Pose)
Parshva Padmasana (Side Lotus Pose)
Eka Pad Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) Drop-Back
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) Drop-Back
• 3 repetitions.
Halasana (Plough Pose) with the arms overhead holding the feet

Janu Shirshasana (Head of the Knee Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


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Multi-Level Core Practice

Matsyasana (Fish Pose) - 2 min each side
• simple variation with the legs in Sukhasana (Comfortable Pose) and the arms overhead
• do both leg crossings

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge
• back leg straight
• press inner thigh of back leg up and back
• soften lower abdomen and send inner thighs away from each other

Parivrtta Parshvakonasana (Revolved Side Angle Pose) Read More...
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