ARM BALANCE HIPS & SHOULDER FLEX Yoga Intermediate 85min

Find and build your ARM STRENGTH, CORE and SHOULDER FLEXIBILITY! Alongside with BACKBENDS and HIP OPENERS, this class also introduces you to basic INVERSIONS.

A backbend heavy warmup will get your hips and shoulders ready for BIRD OF PARADISE, ANGUSTASANA or L-Sit will heat up your CORE, just in time to build up strength in a sequence of CROW, PEACOCK and one legged peacock (Eka Pada Mayurasana). Then we stretch the backside body on FROG POSE (Mandukasana) and some forward bends, finishing off with hip openers as PIDGEON (Kapotasana) and inversions like HEAD- and SHOULDERSTAND (Sirsasana and Sarvangasana).
You’ll get it all in 85 minutes! ✨

Initially this sequence was thought out to be the follow up for regular practicioners of the Bikram/26+2 series, who want to practice more advanced, but still need a level in between.
Coming from that kind of practice, you are quite familiar with backbends and spine strengthening, but deeper backbends require more shoulder flexibility for example.

That is why you find a lot of postures of the Ghosh Lineage, and others that prepare for Lotus, deeper shoulder opening or more advanced inversions.
I changed and dropped a few of my initial postures in order to give sufficient explanations and beginner intermediate modifications, but this should be equally strengthening and opening your weak and tight spots!


If you’d like some motivating music on the go, find me on spotify: https://open.spotify.com/user/innojor....

If you have any questions, don’t hesitate to ask, or wish for a posture to be featured in one of the next videos.


Content:
0:00 Intro + Disclaimer
1:00 Warm-Up
12:29 Standing poses ft.Standing Split & Bird of Paradise
33:39 Floor Series: L-Sit/Angustasana, Navasana
41:08 Crow/Bekasana, Peacock/Mayurasana, One-legged Peacock
47:48 Backside Stretches ft. Twisted Janushirasana and Frog Pose/Mandukasana
59:15 Hip Openers (external rotation): Pidgeon + Leg Breaking Pose
1:11:07 Wheel/Urdhva Dhanurasana + Twist
1:15:27 Headstand/Sirsasana, Shoulderstand/Sarvangasana

My thanks to the beautiful Ayumi for practicing by my side.
Recorded at @sunyogaberlin.

See you on the mat,
Jorina