In this standing pose class we will be taking a closer look at some standing poses, especially Utthita Trikonasana, and practicing creating space through the chest, collarbones, and buttocks. The idea is to be able to both go deeper into a pose and expand the chest so as to let the breath move more freely. The second part of the class will include some sitting poses and forward bends. Here, we get a chance to see how contact with the floor can help us achieve deeper bends.
We begin in Supta Virasana, shifting into Virasana Forward, then sitting up for the invocation. As you sit up in simple cross legs, focus on working with the collarbones and ribs, spreading them out and backwards.
Stand up in Tadasana: feet hip-distance apart. Raise your arms up into Urdhva Hastasana, then interlock your fingers in Urdhva Baddhanguliyasana. Then, tip from the hips and fold forward in Uttanasana, feet hip-width apart. Step back into Adho Mukha Svanasana, then shift backwards into Virasana Forward, then back to Adho Mukha Svanasana.
Stand back up in Tadasana. Take your hands back in Reverse Prayer (Paschima Namaskar).
Now we go through some inversions. Begin with Adho Mukha Vrksasana, then release that in Uttanasana. Go up into Pincha Mayurasana and release in Virasana Forward.
Stand up for Utthita Hasta Padangusthasana 1 and 2, arms stretched out to the side in both variations.
We will pay special attention to Utthita Trikonasana in this class. We will go into it multiple times, making subtle changes to the approach and the focal points. Then, go into Ardha Chandrasana and Parivritta Ardha Chandrasana. Finish the standing pose section in a deep forward bend: Prasarita Padottanasana.
Then, go into Sirsasana. Take your leg out to the side in Parsvaikapada Sirsasana. Come down and take a few breaths in Virasana Forward.
Lie down on your back now for Supta Padangusthasana 1 and 2. Spread your ribs out to allow more air to fill the lungs naturally. We are winding down now and bringing the focus back to slow steady breathing. This is your chance to use all the work you’ve done on spreading the collarbones over the last few weeks.
Stand back up in Tadasana. Spread your out to the sides, parallel to the floor.
Sit in Dandasana. Prepare for a short sitting pose session. Begin with Janu Sirsasana. Then, Ardha Baddha Padma Paschimottanasana. Move on to Triang Mukha Eka Pada Paschimottanasana. Then, sit up in Baddha Konasana and twist: bring one hand to the opposing knee to pivot your body and open up your chest. Then, spread your legs out in Upavistha Konasana. We will finish this part of the class with Bharadvajasana and Marichyasana 3.
Go up to the wall and roll yourself over a bolster into Viparita Karani. Then, after several minutes here, finish in Savasana.
Video stills from this sequence
