In this class, we’re not focussing on any specific asana type but rather looking at sequencing poses based on the parts of the body they target and the benefits they bring to our practice.
We will start with some poses to lengthen the spine, open up the shoulders, and activate the back body. These will include forward bends like Uttanasana, Adho Mukha Svanasana, and Ardha Uttanasana, but also some inversions, like Adho Mukha Vrksasana Preparation, Full Adho Mukha Vrksasana, and Sirsasana.
Then, we will move on to the standing pose part of the class, doing some standing poses to the wall. The use of the wall will help ensure we maintain our balance so that we can be more focused on the actions involved in each pose but it will also help with alignment, which is essential to get right, especially in the early stages of one’s yoga journey. We will do Vrksasana, Utthita Hasta Padangusthasana 2, Utthita Trikonasana, Parivritta Trikonasana, and Ardha Chandrasana. This means we will be introducing some more advanced and difficult poses. For this reason, the wall will be especially useful in helping accustom the body to the correct form and feeling of each pose. As long as we manage to maintain our connection with the wall, the pose should come relatively easy.
Then, we’ll move on to the cooldown part of the class. Here, we’ll start with Parvatasana in Virasana to revitalise and relax the shoulders and legs but also to gently stretch out the knee joints. Then, to release any tension we might have built up in the back and hips, we’ll do Supta Padangusthasana 1 and 2. Finally, Sarvangasana and Ardha Halasana to redirect blood flow to our heart and calm the nervous system, Adho Mukha Sukhasana over a chair to open up the hips and quieten the mind before our final relaxation in Savasana.
Video stills from this sequence
