Hamstrings, Hips and Twists – Weekly Advanced Class 60

Focus: The main focus of this class is forward bends, but it also contains inversions, twists, and an arm balancing pose. The class begins with some standing forward bends that help to lengthen your hamstrings. Headstand (sirsasana) is then included before a section of seated forward bends. The hip opening arkarna dhanurasana is then practiced before working with the strengthening arm balance eka hasta bhujasana. The twisting component of the class looks to develop the arm clasping actions of marichyasasa III and ardha matsyendrasana. Shoulderstand (sarvangasana) finishes the class. This challenging sequence contains a comprehensive cross section of poses. It will help to benefit many different regions of the body. The qualities of strength, balance and flexibility will all be cultivated.

Key Poses: utthita hasta padangusthasanakrounchasana, marichyasana III, eka hasta bhujasana, sirsasana, sarvangasana

Equipment: Mat, 3 blankets, 2 blocks, belt

Level: Advanced

Duration: 65 min

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      • Anna G

        Such a great class! The beginning was a bit challenging for me, I don’t think I was properly warmed up.
        As we continued it felt so good! Taking the steps to improve my twists were amazing! Thanks!!
        Looking forward to the next class!

  1. Rosy S

    Gracias por esta secuencia, la practico tres días a la semana como mantenimiento de mis isquiotibiales,pero también e conseguido permanecer en sirsasana durante mas tiempo y con mas comodidad. Muchas gracias por estas secuencias tan desafiantes, ahora puedo avanzar en mi practica de asana a través de ellas.

    • Rod

      De nada, Rosy. Es muy gratificante saber que estás usando las clases para progresar de esa manera con tu práctica. Gracias por tomarse el tiempo para proporcionar comentarios.

  2. Hélène A

    Maybe I forgot something but I didn’t practice sarvangasana in this course. Thank you for this moment . It was a very well explained and rich practice. It gave me inspiration to try different new asanas from my routine. Thank you. .

    • Rod

      Hi Helene,

      Thank you for your feedback. Glad you enjoyed the classe. Not all the classes include Sirsasana and Sarvangasana. This is in order to keep the class duration down a bit. However if you have the time, you can always pause the video and add them in yourself.

      There are many classes where they are included. You can search for this using the website’s search function. The Pune Cycle course classes are classes that do include those sirsasana and Sarvangasana.

      Best wishes,


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