This is a level 1 class, and can work for beginners.
We keep connecting to the core – the internal support for the lower back – as we gradually work into deepening backbends, starting simple and working towards the more complex.
We work symmetrically first before taking it into asymmetry with various bow pose and knees-chest-chin (asthanga namaskar) variations.
We balance that with standing and seated hamstring openers and forward bends. The practice culminates in a deep backbend from a supine position (urdhva dhanurasana).
Options and modifications are included.
Preview music: Dance of the mammoths, youtube music library