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Teacher: Hannah Campos

Supported Splits – 15mins

Using props and offering options for all levels, Hannah will guide you through preparation techniques for easing into Hanumanasana.

Ready To Revolve – 20min

20min Vinyasa Align sequence, practicing rotations in throughout postures.

Hollowback Variation – Pathway to Pincha

In this short movement drill Hannah explores a hollowback variation of pincha mayurasana using the wall for support. 

One Arm Variation – Pathway to Pincha

In this short movement drill Hannah explores a one arm, asymmetrical variation of pincha mayurasana.

Drop Your Gaze Through – Pathway to Pincha

In this short movement drill Hannah explores shifting your gaze from the floor through your arms to relax the head and neck.

No Wall – Pathway to Pincha

In this short movement drill Hannah explains how to move away from using the wall as a safety net and start practicing forearm stand in the middle of them room.

Leg Switches – Pathway to Pincha

In this short movement drill Hannah explores leg switches at the wall as a preparation for balancing with extended legs straight up.

Hover – Pathway to Pincha

In this short movement drill Hannah explores lifting your heel away from the wall to experience a hover balancing solely on the arms while still having the wall as a safety net.

Hops with the Wall – Pathway to Pincha

In this short movement drill Hannah explores two variations hopping (straight leg and bent knee with a block), feeling into full weight bearing utilising the wall as a safety net.

L Shape – Pathway to Pincha

In this short movement drill Hannah explores progressive weight bearing in the shoulder and arms utilising the wall for stability.

Dolphin – Pathway to Pincha

In this short movement drill Hannah explores variations of dolphin pose including different arm positions and leg variations progressively adding load to the shoulders and arms.

Scapula Gliding – Pathway to Pincha

In this short movement drill Hannah explores scapula gliding (elevation, depression, retraction, protraction). 

Core Stability for Forearm Stand

Join Hannah for a 20 minute vinyasa align practice focusing on preparing the core for forearm stand – pincha mayurasana.

Hip Stability & Mobility for Forearm Stand

Join Hannah for a 40 minute vinyasa align practice focusing on preparing the hips for forearm stand – pincha mayurasana.

Shoulder Stability & Mobility for Forearm Stand

Join Hannah for a 40 minute vinyasa align practice focusing on preparing the shoulders for forearm stand – pincha mayurasana.

Core Anatomy Lecture – Pathway to Pincha

Join Hannah for a short 10 minute lecture on the anatomy of the core with a focus on understanding the muscle engagements and joint actions needed for pincha mayurasana – forearm stand.

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© GERTRUDE STREET YOGA 2019 ABN 86 606 354 812

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