Hamstrings, Core Strength and Balance – Weekly Advanced Class 451

This class explores hamstring flexibility, core strength and balance through a structured sequence featuring Ubhaya Padangusthasana, Krounchasana and Paripurna Navasana. It begins with variations that help experienced students develop greater access to Supta Virasana, complementing the more introductory approaches presented in companion Intermediate Class 541. From here, related forward bends including Paschimottanasana and Triang Mukhaikapada Paschimottanasana prepare the hamstrings and establish actions that are progressively developed in Krounchasana and Ubhaya Padangusthasana. Particular attention is given to maintaining spinal lift and opening the chest while balancing in Ubhaya Padangusthasana. These same actions are then carried into a thorough exploration of Paripurna Navasana, which is approached in stages of gradually increasing difficulty. As a whole, the sequence provides a balanced progression towards improving hamstring flexibility, abdominal and core strength, and stability in balancing poses, while maintaining clarity of alignment throughout.