In this class for Level 1/2 students, we will go through a wide range of poses, not focusing on any specific asana type but rather on improving our alignment and core strength.
In Iyengar yoga, a strong core is essential for stability, balance, and precise alignment, reducing the risk of injury and ensuring proper posture. It supports the spine, enhances breathing control, and increases strength and endurance for holding poses. Core strength is crucial for advancing to more challenging poses, aids in functional movement, and integrates the physical and mental benefits of yoga into daily life, making the practice more effective and safe.
We will start by warming up our shoulders and stretching out the back body and legs. Then, we will perform a few inversions to activate our shoulders and core and energise our mind by redirecting blood flow to the brain. After this, there will be a few repetitions of the Mini Sun Salutation before we move on to a standing pose sequence aimed at improving our alignment, sense of balance, and working on our core strength some more. The standing sequence goes as follows: Utthita Trikonasana, Utthita Parsvakonasana, Ardha Chandrasana, Adho Mukha Svanasana, Parsvottanasana, and Prasarita Padottanasana.
After completing the standing sequence, we will move on into the seated and supine section of the class. Here we will first stretch our knees in Virasana and Parvatasana in Virasana. Then come the exercises directed at working on core strength: Ubhaya Padangusthasana and Paripurna Navasana, as well as a dynamic variation of Urdhva Prasarita Padasana to work on the lower abs.
We will finish the core exercises with a couple of restorative poses to the wall: Viparita Karani and Supta Swastikasana. The class will end in the usual way, with a cool down in Sarvangasana and Ardha Halasana before we settle into our final breathing meditation in Savasana.
Video stills from this sequence
