Can you name the 7 core poses of the Fierce Grace system?

By 9 September 2015News
Skeleton and spine graphic

Tonight, Fierce Grace creator and founder, Michele Pernetta herself, is venturing south of the river to teach an extra special Fierce Grace class here in Brixton. It’s going to be popular! In preparation, she explains the 7 principle postures behind our classes…

Fierce Grace is a system of interconnected classes. These classes work together to allow the body full expression, full range of motion, full functionality. The classes have a core set of poses running throughout them, poses that ensure we never lose our core, our support system, and build a powerful foundation.

These core poses recur in various forms throughout the FG system in order to ensure the correct alignment of the body is regularly re-patterned into the musculo-skeletal system. They provide the “skeleton” to all the classes so that continuous progression is made, structural alignment is regularly repeated, as well creating a template for safety, as the key muscles are continuously strengthened and conditioned in every class. This approach provides a structure on which the other more than 100 poses of the FG system can be safely supported.

“Hanging a beautiful, heavy coat on a bent flimsy hanger will only cause the hanger to bend and eventually snap. That’s why one must create a solid and aligned foundation in the body, while building musculature and before attempting more advanced poses.” – Michele Pernetta

To progress in our goal of having a strong, flexible, aligned body, which will prevent wear and tear, injuries, ageing and degeneration and last us a lifetime, we must develop and maintain:

  • A strong flexible spine
  • Flexible pelvis and hips
  • Aligned and flexible shoulders
  • Strong quads
  • Aligned ankles, knees and wrists
  • Strong hands and feet
  • Strong core muscles
  • Strong back muscles
  • Flexibility of hamstrings and glutes
  • Upper body strength

To this end, the following poses repeat throughout all the lasses, albeit sometimes fast, sometimes slow, and in beginners and advanced forms, as well as with variations:

  1. Spine compass series (Half moon, Backbend, Hands to feet)
  2. Chair/Utkatasana, advanced (3 parts)
  3. Standing Separate Leg Stretching
  4. Bow
  5. Warrior 2
  6. Reclining Pigeon
  7. Down Dog

Although the FG philosophy is that one needs to move the body in every possible way, fast, slow, linear, circular, static, flowing, and to confuse muscles with new poses so we can not rely on habitual patterns and awaken dormant muscles, there is a need to core poses in order for our main alignment needs to be met.

These poses neutralize the wear and tear of our daily lives. Sitting in chairs, cars, at computers, the lack of movement, the compression of the front body, the weakening of the back body, these potentially degenerating habits need regular, even daily, countering and neutralizing.