This series is comprised of three postures that prepare the body by opening the trunk and spine and stretching the lungs.
Starting first with the Awkward Pose, you’ll proceed to practice a number of balancing postures that will demand your full concentration.
In this sequence, as you progress from standing postures into floor postures, you’ll challenge yourself with a series of therapeutic postures that start in a seated position. You will also begin to open the smaller muscle groups in the front line of the body.
The Cobra Series is also known as the back-strengthening series of postures. You’ll contract the spine and stretch the ribcage, as well as strengthen and stretch the areas of the skull, neck and shoulder blades.
The poses in the Tortoise Series are designed to contract and stretch the trunk and spine as you arch and curl the entire spinal column.
In the Stretching Series, you’ll not only stretch your back and leg muscles, you’ll also contract abdominal and hip flexor muscles. These postures are classified as spinal, but the main muscles involved are abdominal.
Strengthen and tone well-developed abs with the Abdominal Series, and allow the yoga to work on the entire abdominal region properly, as you engage muscles as well as organs. You’ll also aid the pelvis and back muscles.
One side contracts, and the other side relaxes as you go into the Double-Sided Series of postures, first on the right side and then on the left. These twisting postures will also open up the chest to enhance breathing.
Breathing Series, Part Two
End the class with Blowing in Firm Pose, or Kapalabhati breathing, and then lie down in Final Savasana.