This exciting posture based flow is part of a series designed exclusively for the Studio to give you even more flow, grace and breath awareness through your posture practice.
This class “Power Flow” combines strong back bends (the camel and the bow) with a new posture on the studio - Ardha Chandasana - the half moon pose. The postures in this class are easily modified to your level and are staged too support your development and assist you getting into and staying in the poses with ease.
*** There is no relaxation at the end of this class. When you have completed today’s yoga session please choose one of the relaxations in the “other classes you may enjoy” at the bottom of the page to complete your practice. ***
Activations
- shoulder mobilization & side stretch
- sitting forward bend
- adductor stretch
- runner stretch (illiopsoas) & hamstring stretch
- pectoral stretch - you can use a strap if you wish
Body Preps
Staged quad stretch to prepare for camel pose.
The Power Flow sequence - step by step
1. Camel Flow
- Stage 1 - flow from upward kneeling into child and back to kneeling
- Stage 2 - place hands in the lower back and lean back slightly
- Stage 3 - tuck under the toes and grasp the heels of your feet
- Stage 4 - with feet flat on the floor take hold of your heels.
- Counter pose - child pose
2. Cat and bow
Mobilise the spine with the cat. When ready, extend one leg behind you and bend at the knee. Take hold of your foot with the opposite hand. To extend the stretch, push the foot into your hand and create space between the calf and thigh. Raise the head and create a beautiful strong back bend through your back. Please be careful not to hyper-extend the lordosis of your lower spine. You may need to use a strap or sock to help you reach your foot when you first attempt this posture. Counter pose with the child.
3. 3-legged dog with side stretch
From all-fours raise the hips into dog pose. Raise one leg up and behind you - sacrum is level.
Then bend the knee of the raised leg and open the front of your hip to the side as the foot and lower leg extend away from you. Feel the strengthening of the gluteals and the deep stretch through the intercostal muscles.
4. Ardha-Chandasana
From a simple standing forward bend, turn the toes of your right leg slightly inward towards the central line. Lift your left leg out behind you - parallel to the floor. You may need a block under your hand for stability. When you feel balanced, raise your left arm up towards the ceiling. If you feel wobbly, keep the hand tucked in to your shoulder. Gradually build up to staying in this posture for 3 full deep breaths.
This posture strongly tones the gluteal muscles, opens the side of the body and challenges your mind and body in a balance pose too. It also helps to develop your ankle stability, stretches the adductor muscles in the groin and develops your core stability muscles.
5. Relaxation
Please complete your yoga session with a relaxation.
Members' comments:
Pages