Revolved Triangle Preparation

This week's class is part one in a two part series of preparing the spine and hips for Parvrita Trikonasana.

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Reclininig Flow

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.​

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Reclining Supported Twist

Variation 1:  Lay on the back with knees bent and feet on floor.  Release knees to the right and support them on a block or bolster, hold for 5 breaths then return to the center.
Variation 2:  Bring knees to the chest, then release knees to the right and support them on a block or bolster, hold for 5 breaths then return to the center.
Variation 3 (shown):  Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 5 breaths, then return to the center
Change sides and repeat all variations to the left. 

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Supported Bridge with Extended Leg

Lie ​on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum.
Variation 1:  Keep right knee bent and foot on the floor, draw left knee into chest.
Variation 2 (shown):  Keep right knee bent and foot on the floor, extend left leg straight with heel on the ground and lengthen the leg. Hold for 10 breaths, then release and change legs.

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Pelvic Tilt and Tuck on Block

With pelvis still sitting on block in Setu Bandha, draw both knees into chest. Alternate bringing them closer to the body and rocking them further away so that the sacrum tilts and tucks on the edge of the block. Repeat 5 times, then place feet back on the floor, lift hips up and remove the block so you can come back to the ground.

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Lunge to Pyramid Pose Flow

Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.

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Revolved Low Lunge

From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left. 
Hold for 3-5 breaths, then return to center.

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Downward Facing Dog

Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

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Child's Pose Side Bend

From Child's Pose, reach arms to the right of the mat and lengthen hips back. Breathe into the left side of the torso for several breaths, then return to center and change sides.

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Triangle Pose

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling. 
Hold 5-10 breaths then release and change sides. 

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Marichi's Pose III

Sit in Dandasana. Bend right knee and either step the foot down in front of right sit bone, or cross over and step outside of right thigh. Inhale and sit up tall through torso, wrap left arm around front of right knee, right arm reaches to floor behind torso. Exhale and twist into right leg, belly, ribs, chest and head
Hold for 5-10 breaths then release and change sides.

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Supported bridge 

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Corpse Pose

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.