Intermediate Class: Pincha Mayurasana. April 22nd.

“We should all do what, in the long run, gives us joy, even if it is only picking grapes or sorting the laundry.” EB White

Class sequence:

Sukhasana (easy pose/cross-legged sitting pose)
Down Dog (focus on shoulder work)
Lunge, then straighten front leg (each side)
Vinyasa (Plank, Chaturanga, Cobra)

Lunge, then take the ear to the front ankle by bowing
Triangle, bound
Other side
Vinyasa

Dolphin in Down Dog, then move to
Dolphin in Chaturanga, then move back to
Dolphin in Down Dog
Rest: Child’s pose, arms extended

Move mat to wall to work on Pincha Mayurasana with Headstand forearms. Practice kicking up while keeping the shoulders on the back and melting the heart.
Rest: Child’s pose, arms extended

Work with block between hands in Pincha Mayurasana, still at the wall. Again, practice kicking up while keeping the shoulders on the back and melting the heart.
Rest: Child’s pose, arms extended

Lie on back for leg work:
With legs extended, Lift heart & lower back, flex feet, plug right leg into pelvis, then lift. Do the same with left leg.
Lower right leg two inches, lift, switch.
Lower right leg halfway, lift, switch.
Bend knees, feet to floor.

Come back to wall for final Pincha Mayurasana work. Forearms down, palms at wall (thumbs up, pinkies at floor). Practice kicking up while keeping the shoulders on the back and melting the heart.
Rest: Child’s pose, arms extended

Down Dog to Pigeon prep extended, then with twist; both sides.
Baddha Konasana, with twist, both sides.
Intense Eastern Stretch x2
Hug knees in

Savasana

Visit Hillary Rubins’ Website, Podcast # 53, for an extended version of this class. So uplifting!

You might also enjoy reading:

1. Intermediate Class. April 14th.
2. Power Yoga. April 17th.
3. Power Yoga. April 24th.
4. Class begins August 3rd.
5. New Class Schedule!