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Generally, this causes the hamstrings to be tight, the lower back to flatten from it’s natural lumbar curve and the shoulders to begin a steady slump forward. The class was originally created with as a video. I have posted the mobile version here. Be sure to have a blanket or towel, and a strap.

If you would like only the audio of this class it is posted below, as well as a higher quality video to play off your laptop or television.

You will need a block, a strap, and a blanket for class.

There is an added bonus at the end of class introducing how to bring a foam roller into your yoga practice.

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For more information on sequences and details of the poses please refer to the video.

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Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

Two of my favorite poses in this class are dhanurasana and parvrtta janu sirsasana. We work up into dhanurasana (bow pose) with a blanket rolled up underneath the lower belly. This prop supports the lower back so that you can more easily move the weight more to your legs rather than having all of the weight on your belly. After dhanurasana we will take seated twist ardha matsyendrasana right into side bend parvrtta janu sirsasana. These three poses done towards the end of class are a great sequence to help stimulate the abdominal organs, especially the liver and the kidneys.

Enjoy!

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You will need two blocks, a strap, and a blanket or towel. (also have two ice packs ready for savasana if you have inflammation in your wrists).

Some of the poses we will move through include:

ardha salamba sirsasana- half headstand/headstand prep

utkatasana- chair pose

virabadrasa III- warrior III

garudasana- eagle pose

malasana- garland pose

ardha matsyendrasana- half lord of the fishes pose

gomukasana- cow’s face pose

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

Supta Baddha Konasana demo from Sarah Baumert on Vimeo.

Be sure when you move through chatturanga, the shoulders never drop lower than the elbows. Keep the elbows hugging towards the body and use your belly to help make this pose fun!

Here are some class notes to help with unfamiliar poses and prop usage:

Shoulder opener with blocks:

We do move into shoulderstand at the end of class. I highly recommend you practice shoulderstand with a folded blanket under your shoulders to avoid any compression into your fragile cervical spine or pressing your neck into the floor. Yoga Journal has a perfect picture of salamba sarvangasana with a blanket here if you need an image.

Directions to get into Salamba Sarvangasana (shoudlerstand): Place a neatly folded blanket with about an inch of thickness at the middle of your mat. You will eventually put your shoulders on the smooth edge of the fold, but first take the end of your mat and fold it over to the smooth fold of the blanket so that you have all sticky surfaces. Lie down, with your shoulders about an inch down from the end of the mat and blanket. Your head should be off the blanket and on the part of the mat that is not elevated; when you touch your shoulders, you should feel that they are lifted about an inch off the floor resting on the blanket, while your neck should not be touching anything. There should be a lot of space between your neck and the floor. Bend your knees and place your arms along the sides of your body. Lift your knees toward your head and beyond to lift your hips. As your hips move higher, place your hands with fingers pointing towards your feet at your mid-back. With bent knees, shimmy your shoulder blades toward each other and narrow off the space between your elbows. Once your hips are directly above your shoulders, begin to lengthen your legs towards the ceiling. The higher your legs lift, the more you may want to walk your hands down your back — towards the ground and open your shoulders. Take your gaze to your toes, your breathing belly, or close your eyes.

Final Restorative pose:

These images are posted in order that you will see the poses during class:

Utthita Hasta Padangustasana

Parivrtta Utthita Hasta Padangustasana

Urdhva Prasarita Eka Padasana using wall leverage (Standing Split)

Prep I and II for Eka Pada Koundinyasana I

Eka Pada Koundinyasana I

Adho Mukha Vrksasana

While your back pain persists if you have a slipped of herniated disk in the lower back there are a few things to remember when you are practicing yoga:

*Do not bend forward past 90 degrees with straight knees.
*Avoid all seated forward bends. (which there are none of in this class)
*Avoid rounding your back. (you will notice we are doing a lot of small gentle arches in the lower back which will help ease the disk back towards its correct placement)
* If any pose causes pain, tingling, or numbness, stop immediately.

Be sure to modify with blankets, blocks, straps and any other props that you need.

If you have any other questions feel free to email me at info@sarahbyoga.com

This is a variation on the first pose. In the podcast we will use a blanket instead for a more gentle opening. Fold the blanket so that it is long and thin and can run up and down the full length of the spine. For deeper opening when you are ready you can use blocks.

mini-down dog

This is a variation on pigeon pose, a great hip opener for those with knee injuries. It can be used as an addition to the end of any podcast.

Viparita Karani or “legs up the wall”

Take note of the blanket placement. A thin layer of blanket is under your lower back with the sit bones draping off of the blanket.

Savasana and Soush Cat

Enjoy!

These photos are of the first two poses and poses built into later sequences. Refer to them if you get confused!

child's pose (balasana) with forehead support

downdog (adho mukha svanasana) with head support

twist before threading the arm under

twist...focus on the upper back and shoulders!

flat back with airplane arms and bent legs

lunge with airplane arms

twist the airplane now!

lift straight up- keep the legs stable and the twist throuht the torso

shoulder opener with block