Adductor Mobility and Preparatory Inversions – Weekly Intermediate Class 424

This class combines focused adductor and groin lengthening with preparatory inversion work to create a complete and well-balanced 50-minute practice suited to intermediate-level practitioners. It begins with two preparatory variations of Sirsasana, building on work from the previous classes and featuring a supported method in which a block is positioned between the upper back and the wall. This support allows you to continue developing the strength and stability required for full Sirsasana without placing strain on the neck. The main body of the class then explores poses that lengthen the adductors, including Parighasana, Trikonasana, Ardha Chandrasana, and Upavistha Konasana. Alongside the hamstrings, the adductors are one of the most common areas of stiffness that can limit progress in yoga practice. Improving mobility in this region helps to create greater ease in both standing and seated poses, making existing challenges more accessible and opening the door to more advanced asanas. The class concludes with the restorative inversion Viparita Karani, with the optional forward-rolling entry method explained in detail.