Core Forward Bends – Weekly Intermediate Class 85

Focus: This class focuses on forward bending basics and fundamentals. It includes the key poses janu sirsasana, paschimottanasana, triang mukhaikapada paschimottanasana and upavista konasana. Each pose is presented in a way that will suit students who are working with stiffer bodies. The video will also benefit more experienced students, and give them the opportunity to take things further. You are initially guided in how yoga props can help to create a stable foundation for each pose. The core principles of forward bending are then explored with your spine in a more upright position. Eventually the full forward bends are explored without placing strain on the spine.

Key Poses: Janu sirsasana, paschimottanasana, triang mukhaikapada, upavista konasana.

Equipment: Mat, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 30 min

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  1. Jake G

    I am so happy to find this website. It is hard to find Iyengar classes online. These 30 minute sequences are great, I do them first thing in the morning, and they set me up for the day. Thanks Rod for creating this 🙂

    • Rod

      You are most welcome Jake! I’m also glad you found the website! It’s very rewarding to know that it’s helping you in that way 🙂

  2. Diana M

    Hey Rod,
    This is perfect! 30 minute class – I LOVE express yoga
    No excuses now and my body feels like new after just this first class.
    Thanks for the new yoga tools 🙂

    • Rod

      Hi Di,

      That’s wonderful to hear. Thanks for your feedback. It’s much appreciated. It can really help to take pressure of yourself about how much yoga to do at home. 30 minutes can make a big difference.

      There will be another express yoga course coming so watch this space!

      Best wishes,


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