ABDOMINAL POSTURES AND FORWARD EXTENSIONS
The general basic sequence, which follows the 5 categories of postures, begins with the standing postures and is followed by the sitting postures, forward extensions, lateral extensions (twists), backward extensions, inversions and Savasana.
The abdominal strengthening postures are separate from all the others and are placed between the sitting postures and the forward extensions and precede the inversions. These postures prepare the body for the forward extensions because they facilitate the extension of the back and they prepare the legs for the inversions.
In this sequence, you alternate between abdominal poses and forward extensions to finish with handstand poses close to the ground to use the strength awakened by the sequence.
|| : postures to be added only for 90-minute classes
|| : postures only for advanced practitioners
SUKHASANA for the chanting of Om
VIRASANA hands on thighs Beginners: basin on brick
- anchor the pelvis + straighten the back + shoulders above the hips
➞ URDHVA VIRASANA
- intertwine the fingers + turn the palms of the hands towards the sky + extend the arms
➞ PARSVA VIRASANA
DANDASANA Beginners: basin on brick
➞ URDHVA DANDASANA 2nd finger crossing
- intertwine the fingers + turn the palms of the hands towards the sky + extend the arms
➞ PARIVRTTA DANDASANA
➞ PASCHIMOTTANASANA Beginners: basin on brick + strap under the feet
JATHARA PARIVARTANASANA
Place the body perpendicular and in the center of the mat + firmly grasp the edges of the mat
➞ JATHARA PARIVARTANASANA
- 5x bent legs / sides
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