Vinyasa Forward Bend Sequence – Weekly Intermediate Class 100

Focus: This class incorporates forward bends into a vinyasa style flowing sequence. It is an ideal sequence to be working with during the new year holiday period. Prop use is kept to a bare minimum making the class well suited to times when you are away from your regular home practice location. The pace of the class is dynamic, and the teaching instruction focuses on transition movements that encourage a sense of continuity, as opposed to detailed description of static positions. It is refreshing to explore forward bends in a faster paced class. Students with more restricted mobility may find that this approach helps to cut through stiffness. The class will be particularly helpful in terms of releasing tight gluteals. The leg action of eka pada rajakapotasana (pigeon pose) is repeatedly used as a transition pose that takes you from downward facing dog pose into the forward bends. This approach can help to bring a quality of lightness and energy to the forward bend group.

Key Poses: Eka pada rajakapotasana, janu sirsasana, baddha konasana, bhadvajasana

Equipment: Mat, blanket.

Level: Intermediate

Duration: 45 min

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  1. Sue H

    Thanks Rod. Interesting class I enjoyed the challenge of the different approach of getting into various asanas through pigeon. Pigeon in itself is always a bit of a challenge for me so it was a fun session

    • Rod

      Thanks for your feedback Sue. Yes its amazing what repetition can do! Especially with flowing movements. Sometimes this can give you a lot more access compared to holding a pose for a long time. Especially if it’s a pose you find uncomfortable. Your pain receptors and fight or flight response can make you stiff and resist the movement. So doing a repetitive flowing sequence can help with that.

    • Rod

      Thanks for your feedback Yolanda! Glad you enjoyed it 🙂

  2. tuval n

    This class was excellent
    I have a very tight hips which make Eka pada rajakapotasana , very hard to perform
    The end of this class my hips opened and I was more comfortable in this pose
    Thank you

    • Rod

      Hi Tuval,

      Thanks for your feedback. Approaching the pose in this way, with flowing movements and repeated but shorter holding of the pose, is probably a good way for you to work with it. Sometimes this can help to cut through stiffness more than with longer and more static holding.

      Glad it helped you!

      Best wishes,


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