This sequence begins with lying back over blankets in simple Cross legs to open the chest and quieten the mind, before coming up to standing in Tadasana, feet apart, and going through some basic arm variation actions to open the chest and to release stiffness in the shoulders and upper back.
Here we add Dog Pose (Adho Mukha Svanasana), a standard pose in yoga, practised moving in and out of the pose from a seated forward bend (Virasana Forward). This helps to create a rhythm in the movement and to learn to integrate the breath as we practise.
Continue with chest opening in 1/2 Uttanasana (standing forward bend) to the wall, and consolidate the arm and leg actions of Dog Pose by placing the hands on the floor against the wall for support.
Today you will add Vrksasana (Tree Pose) to the sequence, with wall support.
Back to standing poses, the foundation postures for all new students.
Trikonasana (Triangle Pose), Virabhadrasana 2 (Warrior 2), Parsva Konasana with a full arm extension overhead (Side angle pose) Virabhadrasana 1 (Warrior 1) with full arm extension, Parsvottanasana (standing forward bend) adding Namaskar (Prayer Position of the hands) and finishing with Prasarita Padottanasana, the wide-angled standing forward bend.
Some sitting poses to open the hips and knees and to rest the legs.
Now lying on your back and taking the legs up 90 degrees will start to engage the abdominal muscles whilst supporting the back on the floor and then releasing the back by bending one knee and then both into the chest.
The sequence finishes with a simple Cross leg twist and legs up the wall over folded blanket support.
Savasana brings the body and mind back to a neutral and quiet state.
Video stills from this sequence
