Hatha Yoga Unplugged - Series 2

All about the lower back ...... Forward bends, hamstring lengthening and abdominal strength.

Twists ...and some more twists. Stimulating the digestive system as well as rejuvenating the lower spine. Rediscover these asana in this class.

2 variations of every asana, maintaining a steady and strengthening flow with transitions only after the standing sequence.

Every asana is practiced in three ways in this class. Once with a mild stretch, once with an active hold and finally with a max stretch. Feel the difference in every attempt.

2 variations of every asana, maintaining a steady and strengthening flow with transitions only after the standing sequence.

Simple and to the point. Working with basic asana but by no means less effective.

With a focus on hip opening this class dwells upon warrior 2, side-angle and other similar shaped asana. However, the warm up consists of a slow series of seated and reclining postures.

A fair amount of seated postures thrown in at every stage mainly to create awareness in the shoulders and hips . Pranayama consists of  just one simple but important practice - lengthening the exhale.

Standing asana in sets of three, without changing sides . Seated postures consist of a gradual prep leading to the back stretch with one leg folded backward (which in Sanskrit is known as "triang-mukha-ekpaad-paschimuttanasana" . One of those times when the name is much harder to remember than the performance of the asana !

Using phalakasana (the plank) as an in-between, we switch into different kneeling forward folds, and later on, different back-bends. The aim is to use the alternation of strength and stretch to activate as well as release the core and lower back.   

Utkatasana(the awkward pose). In this class we use 4 of its variations to prepare the body for other standing asana.

12 suryas, a long but quick moving standing sequence, and a slight modification to our usual transitions between asana when on the ground.

Backbends form the main part of the standing sequence in this session, following which we prepare for ashta-vakrasana (crooked in 8 parts) , which is an arm balance as well as a twist.

While our target asana are different forms of Upavistakonasana, the way we practice every single posture in this class is quite different... two dynamic movements followed by a static hold.

A class with a pyramid format, building a base every time to go higher. Sounds confusing ? There's only one way to get clarity...do it !

A few one legged standing postures - just the basic ones - to really switch on the lower legs and the side of the hip structure , focussing on the key components of balance. Once on the ground, some asana may have repetitions to bring on strength work at the same time.

This one starts off in a slightly different way . Preparing the spine mainly on hands and knees and then using different shapes to prep the spine in simple safe ways. Pranayama dwells upon the complete yogic breath.

Focus - forward bends and twists once we get to the ground . However, the fun lies in the standing sequence that prepares you first.

So many different things happening here , all about activation . This class is a great example of the importance of strength as a key component of mobility.

A little emphasis on some seated forward bends albeit with a difference - those with an inward twist . And as usual, everything that precedes those forward bends help you there.

An all round dynamic practice as far as the standing sequence is concerned , but once on the mat dwelling mainly upon a few back-bends.

No standing asana , all ground based postures giving you the opportunity to allow gravity to take over and focus on the breath. The class starts off with awareness of the pelvic tilt.

Starting off with a combination of utkatasana and uttanasana, we prepare the body for the basic seated forward-bends.

A surya-namaskar variation followed by a few postures , and that's how it goes almost all the way through . Enjoy the movement , but more importantly feel the benefits of the suryanamaskar in every posture.

Using an intermediate posture every time to help with the practice . Too many different ones happening to include in the description, so all I can say is "try it out !!"

The standing sequence is almost entirely a prep for Warrior 3 . Once that is done we use the ground asana mainly to release , followed by a few sets of kapalbhatti for pranayama.

Plank variations , transitions, and a whole lot of fun , but of course , the Yoga way - slow, calm, and aware

Hoping to get into Vasistasana , the class really dwells on hip opening coupled with side and hip strength.  Keep two blocks handy as we have a special drill coming up that will help too.

4 Surya-namaskaar variations prepare us for a fair bit of work on balancing on one leg. The ground postures are a slow build up towards triang-mukha-ekpaad-paschimuttanasana.

If you dont like chaturanga-dandasana ( the low plank ) oops , you're in trouble . There's a lot of them coming up - not just the normal way , but also utilizing a slow descent . Touch knees to the ground like a knee push-up if needed.

Lengthen the sides , twist to mobilize the lower spine and try a back-bend . That's the formula for this one .

Some interesting plank variations and a few compressions coming up . All to help with the lateral asana while standing and forward bends while seated .

Simple and to the point , a common standing sequence followed by a dynamic focus alternating between the butterfly and forward bends.

Starting off the class with 4 suryanamaskar variations, we then use reclining asana to prepare for standing asana. After some work on the mat, we attempt parsva-bakasana , the side crane ( a.k.a the side crow)

Some interesting 3-legged dog to plank movements designed to fire up the core as well as open and  strengthen the hips . Then, putting all that prep to good use in a beautiful hip opening session.

Standing postures are performed in mini sequences. each asana leading to a similar but stronger one. some interesting reclining transitions introduced in between backbends on the mat . A refreshing practice designed to energize.

This class is a journey towards Hanumanasana -the front split. Use caution and avoid excessive force. The use of props like a pair of blocks, perhaps a bolster or a folded blanket is highly recommended.

Longer holds in passive ground based asana - helping you to go deeper into awareness of fascia. While this type of a practice will help increase the stretch, it would be good to always remember to "relax into the stretch" rather than force into it.

A dynamic class with no surya-namaskars, but using some interesting ground based movements to prepare the spine . The focus of the class is the backbends - going through the bow , camel etc , but then also ensuring the release of all that contraction.

Very slow surya-namaskars to start off this practice. Fair warning - that's a bit of work. We then try to  focus on  the major joints of the body, moving them in all possible directions starting from the ankles and moving upward.

Starting with reclining asana and then going in for a few surya-namaskars. A slow standing sequence in which all directions are practiced in a series of 3 postures. Once that is done the focus is backbends, this time using concave twists of the lower spine to make the backbends more accessible.

In this dynamic class, the standing asana are  performed in a series of three, moving laterally, forward and then with a twist. Seated postures with transitions follow, keeping you active and aware all the way through.

Utkatasana variations to prepare for standing postures - the reason we do this is to naturally allow and feel the synergy of the hips and core, which then helps with movement in a specific direction. Some very precise attention to a rather simple posture - vyaghrasana (the tiger).

The twisting postures - versatile enough to prepare or to release. We use a lot of them in this class with different objectives in mind.

A non-stop flow, the standing series consists of  getting into every posture from Surya-namaskar 2 . A transition sequence in between every asana in the ground based series.

Just like our last session, this class includes a lot of twisting asana as well. However, this time the focus is on strength. Feel free to avoid or reduce the range of movement in the target posture, which is a "fallen triangle".

The standing postures are prepped for with different variations of  the reclining hand-to-big toe posture and three-legged down dogs. A different focus added to the shoulder stand at the end to deepen awareness in the posture.

In this class, we move into every standing asana from a variation of the down-dog. Once on the ground, every asana leads towards the target posture which is the Seated Sun-dial Pose (upavista surya-yantrasana). Keep a couple of blocks handy for support when we end in the shoulder bridge.

Slowly and surely, in this class we try to work our way towards ek-hasta-bhujapeedasana (pressing against one arm pose) also called The Elephant's Trunk.

A slow prep with lots of lunge variations. The class ends with a shoulder-stand and a plough to neutralize the spine and leave you refreshed and relaxed.

Following up to the last two classes, this ones has the Elephant's Trunk  and the Seated Sun-dial as the target postures. Lots of three pointed planks thrown in as "resting poses" in between the standing asana. ?

Working towards Bhujapeedasana(pressing the arms pose), we prepare the body using various forward folds, hip openers, and core strengthening. 2 blocks might be needed for the target posture.

Counter-posing : a technique which uses the performance of opposing asana to relieve  excessive effort and/or reduce fatigue. In this class we use mild contractions of the back to provide relief from forward bending postures.

A slightly different dynamic class, with more focus on reclining postures.

Counter-posing again - following up on the previous hatha yoga  class, this time  we use the back-bends as our primary focus, relieving them with forward flexion.

A rather simple, yet effective practice- preparing for every standing posture with some reclining and seated postures. A yoga belt may be needed.

The start of this class could be deceptive because it consists of reclining twists and cat poses. However, the fun begins with the surya-namaskaars. With every surya we add one standing posture working in a pyramid or circuit . Keep your focus on throughout and ease out postures when needed. Fair warning - lots of work coming up.

Working towards the Upward Bow (urdhva-dhanurasana), this class will slowly prepare shoulders , back and hips for the target pose. Use caution- do not strain yourself, and as always, avoid any posture that feels too strenuous.

Peak pose -Samakonasana - in other words the side split. Lots or repetition to help prepare, starting off with some strong variations in the sun salutations.

10 surya-namaskars followed by a long standing sequence. Once on the mat, the focus is forward bends with a few twists.

A little bonus tutorial here for students who have been asking

A little bonus tutorial here for students who have been asking