Basic Beginners Course II – Class 7

Focus: By this stage you may be noticing an improvement in your hip mobility. Up until this point, hip work has mainly taken place in standing positions. In this class you will further develop this with the standing pose Ardha Chandrasana (Half Moon Pose). Then start to explore hip work via a new seated pose. The basic techniques of standing and seated twists are further consolidated.

Key Poses: Ardha Chandrasana and Gomukhasana preparation.

Equipment: Mat, 2 blankets, bolster, 2 blocks, belt.

Level: Beginner

Duration: 45 min

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  1. Luca R

    Hi Rod,
    I do hope this message finds you well.
    I am about to face to the Intermediate courses and I cannot wait.
    During this period to practise daily it’s a joy!
    Just a little question, before and after the lessons why you do not sing the ohm or the Patanjali prayer?
    I really would love to start and end the lesson with these mantras.

    Thanks for your kind attention
    Best from Italy,

    • Rod

      Hi Luca,

      Thank you for your comment. Congratulations for completing the beginner courses. That’s fantastic. It’s good to be practicing with you during these challenging times. Thank you for your feedback about the invocation. I agree it would be good to have it on the website for those who would like to recite it. It is something that I am looking into.

      Best wishes,


  2. Agnes v

    Hello Rod,

    I hope you don’t mind, but I would like some advice. I’ve only recently started practicing yoga (a month or two). And I was delighted when I found Yoga Selection. The clear alignment cues and every class building on the previous one is just what I need! I’ve started with Beginner I and am now dipping my toe in Beginner II, repeating classes if I feel a certain pose needs more practice. Last night I did class 7 and the preparation for gomukhasana was challenging. This is no surprise, I’ve got some old injuries in the pelvic/hip area, so the stiffness there is to be expected. I can get the knees in line with eachother, but it’s no way near “stacking” the knee on top sticks right up (as in… I could put a cup of tea on there). With my hand I gently tried to coax the knee down, but I can’t get it near the bottom knee. Ofcourse I’ll keep going back to this pose, but I wondered if there are some poses you would recommend to help with the flexibility in the hips and that could help improve gomukhasana?

  3. Jyoti D


    It is my 7th class but I still struggle to balance in trikonasana. When I look up I just start to wobble and i have to look either in front or down. Please suggest how do I get balance in trikonasana.

    I am enjoying each and every class and love every bit of it 🙂


    • Rod

      Hi Jyoti,

      Great questions!

      First thing is to not equate the feeling of “searching for balance” with “losing balance”. One has potential for improvement, and the other tends to lead towards frustration. What you are experiencing is probably a transition from balancing with your eye focus, to the deeper balance that comes from stabilising your body from its foundation… in this particular pose it is the back heel.

      My first advice would be to do nothing more than what you are currently doing. Just practice. Establish balance looking down, keep the balance looking forwards, and in time you will keep your balance as you look up. Let the focal point for your balance be the back heel. All the subtle movements that your body intuitively makes as you search for balance are increasingly important.

      Secondly, if balance is obstructing you to the point where you cannot maintain the pose, try placing your back heel against the wall. The pose can also be practiced for people with serious balance issues leaning back to a wall. It doesn’t sound as if that will be necessary for you.

      I hope this helps. Let me know how you go. The fact that you are enjoying your practice is such an advantage in terms of making improvements and receiving benefits.

      Good luck with it.


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