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.  When we sit for long hours in one position, the joints and the associated muscles get ‘locked’ in that position.  In the case of sitting on chairs and working at a desk/ computer,  this is a partially flexed position at the hips, knees, elbows.  this is accompanied by a rolling forward of the shoulders, slouching of upper back,  ‘closing’ of the chest.  This effects not just our posture, but also our breath, and the functioning of our digestive and reproductive systems.  Prolonged sitting like this requires opposing/ balancing actions. This session focusses on moving the hips  (and the shoulders) in different ways.  We focus on extension at the hips, introducing some isometric work leading towards virabhadrasana 1. Shoulder mobility is added simultaneously with these positions.

Inversions should be avoided during the days of menstruation.

Note:
Women are advised not to practice inversions during the days of menstruation.  Those with shoulder injury are advised caution in overhead arm positions.