Moving from the hips and upper back in supine, standing and back bending poses (including Supta Padangusthasana, Virabhadrasana I, and Bhujangasana)
![](https://yoganga.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-06-at-7.54.05-PM.png)
Moving from the hips and upper back in supine, standing and back bending poses (including Supta Padangusthasana, Virabhadrasana I, and Bhujangasana)
Separate the torso from the legs to lengthen the lower back and waist (including Supta Padangusthasana, Vrksasana, Virasana, and Bharadvajasana I)
Opening ourselves from inside with the help of supports (including supported versions of Parighasana, Paryankasana, Setubandha)
Observing the responses between legs, abdomen and lower back (including Urdhva Prasarita Padasana at the wall, Navasana and Ardha Navasana at the wall)
Please fast forward to 2:09, where the class begins. Lengthening, Receding and Turning (including Parivrtta Supta Padangusthasana, Parivrtta Trikonasana and Bharadvajasana)
Extending forward from the lower torso (including Pavanamuktasana, Parsvottanasana, Malasana)