Advanced
An advanced class runs for 70-90 minutes and the new asanas and variations are introduced progressively in each class. Students are expected to have finished the Intermediate Class and have practiced regularly for about 3 months. A typical advanced class would include all the asanas of the intermediate class with more variations for each of the asanas as described below:
- Initial Relaxation, Pranayama
- 10-12 rounds of Sun Salutations, Relaxation
- Single, Double leg raises, Variations and Relaxation
- Sirsasana (Headstand), Vrichikasana (Scorpian), Relaxation
- Sarvanghasana (Shoulderstand), Variations
- Halasana (Plough)
- Sethubhandasana (Bridge)
- Mathsyasana (Fish Pose), Relaxation
- Paschimothanasana (Seated Forward Bend), Reverse Stretch
- Split, Relaxation
- Bhujangasana (Cobra), Variations, Relaxation
- Shalabhasana (Locust), Relaxation
- Dhanurasana (Bow), Relaxation
- Ardhamathsyendrasana (Spinal Twist), Relaxation
- Kakasana (Crow)
- Padahasthasana (Standing Forward Bend), Reverse Stretch
- Vrikshasana (Tree Pose)
- Trikonasana (Triangle Pose)
- Final Relaxation