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Prepare for Ardha Chandrasana with Marjarasana, AMS, and Surya Namaskar. Embrace Trikonasana, Supta Padangusthasana, Parshva Supta Padangusthasana for flexibility. Enhance balance in Vrikshasana, hip strength in Anantasana. Finish with Ardha Chandrasana and supported Setu Bandha Sarvangasana.
Watch VideoWarm up with Surya Namaskar, Shirshasana (to release the spine), and reclined twists. Then move into Marichyasana, Ardha Baddha Padmasana and Ardha Matsyendrasana. You'll end with Setu Bandha Sarvangasana and Shavasana.
Watch VideoWarm up with Surya Namaskar, Supported AMS (Adho Mukha Shvanasana) and Balasana. Do a simple Bharadvajasana, bent-knee twist from the Morning Series, and a strengthening twist. Continue with seated twists with Marichyasana III and Marichyasana IV. End with Parivrtta Upavistha Konasana, Bakasana prep, and Eka Pada Setu Bandha Sarvanasana before going into Shavasana.
Watch VideoWarm up with Surya Namaskar, Parivrtta Trikonasana, Supta Padangusthasana, and the bent knee twist from the Morning Series. Then you go rignt into seated twists with Parivrtta Ardha Baddha Padmasana, Marichyasana II, and Marichyasana III prep and then the full pose. You'll balance your spine after this deep practice with Marjarasana, Setu Bandha Sarvangasana and Shavasana.
Watch VideoWarm up with Surya Namaskar, supported AMS (Adho Mukha Shvanasana) with the head supported, Balasana and Setu Bhanda Sarvangasa to release the spine. Start off the twists with a simple Bharadvajasana, Marichyasana and Parivritta Ardha Baddha Padmasana. You'll end with a deep side waist opener in Parivrtta Upavistha Konasana.
Watch VideoEnjoy this Alive & Shine series class with Aadil Palkhivala on Shirshasana. Warm up with Surya Namaskar, Supta Padangusthasana and Morning Series twists. Then strengthen and open your upper back and shoulders. Learn about placing pressure on the head, shoulder alignment, hand placement, modifications with blankets, working next to a wall and kicking up into the full Shirshasana pose.
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