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Forward bend sequence to develop your foundations

This class helps to build on your foundations with a focus on forward bends. A sequence for students with 3-9 months experience with Iyengar yoga, and beyond.

A sequence for general or level 1 students with a focus on forward bends

This class focuses on forward bends in the Iyengar method and is intended for students that have completed a beginners course at a certified Iyengar yoga studio. Pixie Lillas guides students with 3-9 months experience through a forward bend session which accommodates various levels of flexibility.

The class allows you to build on the work that you would have already done in a beginners course.

We start out in Supta Baddha Konasana, reclining over a bolster with a belt around the legs and back of the buttocks. Virasana forwards over a bolster and blanket for support if needed followed by Uttanasana and Adho Mukha Svanasana (Dogpose).

We move to Half Uttanasana with the hands to the wall, followed by Adho Mukha Vrksasana (full arm balance) preparation with the feet to the wall. Then come some standing poses with one foot to wall: Trikonasana, Parsvottanasana and Prasarita Padottanasana.

Pixie leads you through a clear and deep explanation of how to set up for head balance combined with a few minutes holding in head balance preparation.

Then we get to the sitting and forward bends:

  • Baddhanguliyasana in Virasana
  • Dandasana (staff pose)
  • Triang Mukha Eka Pada Paschimottanasana
  • Baddha Konasana
  • Upavistha Konasana upright
  • Janu Sirasana
  • Urdvha Hastasana in Dandasana
  • Paschimottanasana
  • Simple Cross Leg Twist

We move then to Sarvangasana (shoulder stand) and finish with a Savasana with legs supported on the chair.

Video stills from this sequence

Forward bends building on your foundations video stills