The second session of the Beginners course will continue with some shoulder-opening poses, a review of the standing poses done adding, Virabhadrasana 1 (Warrior 1), and a few more sitting pose options to open into the hips and groins.
Start straight off in Tadasana (Mountain Pose) and follow the arm movements to open the sides of the chest (seat of physical energy in Yoga terms) adding two new variations.
Step the feet together and from Tadasana jump or step the feet out for five standing poses: Trikonasana (Triangle Pose), Parsva Konasana (Side Angle Pose), Virabhadrasana 1 (Warrior 1), Parsvottanasana (Intense Side Stretch Pose), and the wide-angled Prasarita Padottanasana to finish. Observe how important the legs and feet are to give the rest of the body a firm foundation to work from.
Come to sitting in Vajrasana and then extending the arms overhead with interlocked fingers, adding Baddha Konasana (Cobblers Pose) up against the wall with a folded towel under the buttocks to help lift the spine more.
Lie on your back taking the legs up 90 degrees against the wall, and then bring the feet together and draw the heels down towards the pelvis to open hips, done here with the floor supporting your spine and back.
Bend the knees into the chest and then roll to the side to set up for Savasana (Corpse Pose), placing the folded towel under the back of the head and neck to help relax the facial muscles and the eyes. Observe your breath as it becomes quieter and softer, coming slowly in and out of the nose.
Video stills from this sequence
