The Fabulous Five Seated Forward Extensions: from Preparation to Final Positions (Short Course; Level: Experienced Beginners)
A detailed exploration of the five classical seated forward extensions – janu sirsasana, triangamukha ekapada paschimottanasana, ardha baddha padma paschimottanasna, and marichyasana I, and paschimottanasana. These are not the most complex of the forward extensions, but taken together, they are fabulous in exploring different hip, leg, ankle, spine movements, with their differing effects on he […]
Deep Dive to Virabhadrasana III
Principles of Womens’ Practice: Deflating and Elongating the Abdomen (Level Intermediate)
In this session we explore one of the essential principles for efficacy of a woman’s practice: deflating, lifting and elongating the abdomen. This session is part of the Short Course The Principles of Women’s Practice (Short Course; Level Intermediate) We recommend working with the other recordings in the the Short Courses for a complete practice. […]
Half Lotus (Ardha Padma) Asanas for the Experienced Beginner Level
the ardha padma leg position – taking one leg in the padmasana position – is not merely a halfway stop to full padmasana. There are many asanas that are based on the ardha padma position. This session draws interesting connections with standing asanas as preparatory positions, and then explores some of these ardha padma (half […]
Varied Arm Actions that Lead to Success in Forward Bends and Back Arches
This session starts with moving and positioning the arm in various ways – first done in isolation; and then incorporated in standing asanas. These actions are very important to bring back flexibility and strength to arm muscles, and is therefore relevant to everyone desk-workers, those who have minor cervical conditions, who experience stiffness in shoulders […]
Deskworkers Antidote – Part 1 of 2: Unfreeze Hips, Keep Shoulders Mobile
This session is part of a series of classes to strengthen the legs, align the hips, keep the groin area (the hip flexors) soft, and move the shoulders and upper back – in other words, an antidote to sitting on chairs for long hours. This session focusses on moving the hips (and the shoulders) in […]
Ribs, Shoulders, Quadriceps, Breath: The Front of the Body in Back Arches
Back arches are categorised as ‘purva pratana sthiti’ (expansion of the frontal plane) in Sanskrit. This session explores the involvement of the frontal plane of the body as we prepare for back arching Level: Experienced Beginners Duration: 50 mins. Props needed: yoga strap, a couple of blocks, one blanket
Beginner Back Arches Practice Part 2: Urdhva mukha svanasana, Chatuspadasana, Purvottanasana
The second Part of the Back Arches Series at the Beginner/ Experienced Beginner Level looks at urdhvamukha svanasana, chatuspadasana, purvottanasana. This can be done as a stand-alone session, but we recommend doing the session Beginner Back Arches Part1: Strengthening Arms, Shoulders and Legs to Prepare for Back Arches, before attempting this session Level: Beginner/ Experienced […]
Arm Extensions that Lead to Success in Forward Bends
This session starts with a lot of arm-work – first done in isolation; and then incorporated in standing asanas. This gets us ready to attempt forward extending positions. Although this session can be done as a stand-alone session, we recommend that you do it along with the session Varied Arm Actions that Lead to Success […]
Standing and Inverting to Complement Back Arches
This is an intermediate level class that involves energising backward extensions. In this session, back arches are interspersed with standing and upside-down positions that complement the backward-arching actions. Level: Intermediate Duration: 80 mins. Props required: a sturdy chair, a couple of blocks, one strap, stack of blankets for sarvangasana, halasana
