Upavista, Paripurna and Niralamba – Weekly Advanced Class 50

Focus: This class balances abdominal strengthening poses with energy preserving forward bends. Headstand and shoulderstand are also featured in the sequence. Forward bends are approached actively. An emphasis is placed on keeping your upper back as straight as possible and your chest as open as possible. This approach is introduced with the standing poses parsvottanasana, then linked with upavista konasana and paschimottanasana.

The abdominal section of the class features several versions of paripurna navasana. Both supported and unsupported versions of this abdominal strengthening asana are taught. The latter part of the class focusses on niralamba sarvangasana. This version of sarvangasana can be especially soothing and calming for the nervous system.


Key Poses: Upavista konasana, paripurna navasana, niralamba sarvangasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min


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