Hatha Flow to Agnistambhasana

75 Minute Hatha Flow on Saturday, February 22, at Binghamton Yoga

This Hatha style flow maintains a purposeful pace while dynamically warming up the hips, groin, side body, hamstrings, and thighs, to work towards Agnistambhasana. In addition to the dynamic movement and muscular stretches, we practiced several yin-style postures to allow time and gravity to affect then joints, muscles, and facia. This allowed everyone deeper access to the muscles in the hips--both the stabilizers and the mobilizers with a focus on the piriformis. After releasing the hips, thighs, and groin, we began to then work our way into Agnistamhasana.

Type of Class: Forward Bending Props: Strap, 2 Blocks, 2 Blankets

Warm Up/Conditioning:  

• Supta Padagustasana w/ strap: Leg loops => Side to Side
• Roll Side => Clam Shells => Side Leg Lifts
• Cat/Cow => ‘C’ Curve => Extended Child’s Pose 
• Adho Mukha Svanasana => walk dog => feet to hands
• Interlace Fingers Behind Head => Side Stretch
• Sun Salutation => Virabhadrasana I (R) => Traction/Sphinx => Lifted Low lunge (R) 
• Side Stretch (Left clasps Right, bend to Left)
• Sun Salutation => Virabhadrasana I (L) => B. Cobra/Locust=> Lifted Low lunge (L) 
• Side Stretch (Left clasps Right, bend to Left) => Shift Weight to Right Foot, Take Left foot Away
• Down Dog Lunge R/L (Legs in Lunge, Arms extended in Down Dog) => With left foot forward, open to right

Standing Poses: 

• Prasarita Padottanasana => Wide Leg Down Dog
• Blocks: Parsvottanasana R/L => Reverse Triangle R/L

Seated Poses (w/blankets/strap):

• Down Dog => Child’s posture => seat
• Straddle => Butterfly
• Cat Tail => Knees => Hinge Legs
• Happy Baby => Knees => Hinge Legs 

• Dhandasana => Paschimottanasana
• Seated Figure 4 => Agnistambhasana => Gomukasana

Cool Down (Twists/Forward Bends):

• Roll on back => Setu Bandhasana 3x (block b/w knees) 
• Shoulder Stand w/block under sacrum => Knees
• Cross Legs => Twist one side, then other
• Savasana