This is an in-depth standing pose and inversion class where we will be using wall support to work deeper into each pose. We will take a more step-by-step approach to each pose, exploring not just the intricacies of the poses themselves but also the actions we take before settling down into a pose.
We will start the class with Uttanasana, Adho Mukha Svanasana, and Virasana Forward, to warm up the neck, shoulders, and back body. Then, we’ll stand in Tadasana to perform a few shoulder-opening exercises. This will help prepare us for the inversions part of the class. Here, we’ll go through some preparatory variations before going into the full pose. So, before doing Adho Mukha Vrksasana, we’ll first do Half Uttanasana to the wall to get our wrists ready for bearing weight. Then, we’ll switch to Half Adho Mukha Vrksasana, walking our feet up the wall. Finally, we’ll go into the full variation. Similarly, we’ll go into Sirsasana gradually, first working on our forearms, then our shoulders and abdomen, and finally lifting up into the full variation. While in Sirsasana, we’ll perform a few variations like Eka Pada Sirsasana and Baddha Konasana in Sirsasana.
After the inversions, the body will be sufficiently warmed up and particularly sensitive to the more subtle actions, especially if we use wall contact to help give us clues about our performance. This standing pose sequence will be quite basic: we’ll start with Utthita Trikonasana, then go on to Utthita Parsva Konasana, Uttanasana, Virabhadrasana 2, Ardha Chandrasana, Parsvottanasana, finishing with Prasarita Padottanasana.
Finally, we’ll go through the usual cool-down sequence to release the back, neck, and shoulders and quiet the nervous system. We’ll lie over some stacked bolsters in Supta Virasana, then take Virasana Forward. After that, we’ll go through Sarvangasana and Halasana before settling down for our final breathing meditation in Savasana.
Video stills from this sequence
