Align and Flow: Side Body and Spine Long

75 Minute Hatha style class  on Saturday, March 1, at Binghamton Yoga

In this class, we made our way through the dancing warrior series, engaging the gluteus medius, quadriceps, and hamstrings, while also encouraging the side body and spine to lengthen and extend. After warming up the core muscles and bringing an awareness to the side body, we made our way to Vasisthasana encouraging the same length while also adding strength to the pose. 

Type of Class: Pot Pourri Props: Strap, 2 Blocks, 2 Blankets

What needs to be open? Hips, Groin, Side Body, Hamstrings, Thighs

Warm Up/Conditioning:  

• Cat/Cow => ‘C’ Curve => Extended Child’s Pose
• Down Dog Lunge R/L 
• Adho Mukha Svanasana => walk dog => feet to hands
• Interlace Fingers => Side Stretch

Standing Poses: 

• Sun Salutation => Virabhadrasana I (R) => Sphinx
• Standing Side Stretch (Left hand clasps Right wrist, bend to Left)
• Sun Salutation => Virabhadrasana I (L) => B. Cobra/Locust 
• Side Stretch Balance
• Step Wide: Virabhadrasana II => Parsvakonasana => Trikonasana (R/L)
• Prasarita Padottanasana => Revolved Prasarita Pad.
• Tree
• Front of Mat => Chair => Fwd Fold 
• Hinge 3x => Vasisthasana (show variations: using forearm, top leg for support, and full expression)

Seated Poses (w/blankets/strap):

• Down Dog => Child’s posture => seat
• Lounging Sphinx (Psoas Stretch)
• Janu Sirsasana => Revolved open
• Dhandasana => Paschimottanasana 
• Upavistha Konasana => Baddha Konasana

Cool Down (Twists/Forward Bends):

• Shoulder Stand w/block under sacrum => Hug Knees => Happy Baby
• Cross Legs => Twist one side, then other
• Supta Chest Opener --> stay for savasana or move into relaxed savasana