Vinyasa Forward Bend Sequence – Weekly Intermediate Class 100

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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


Mat, blanket.

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