In this practice, think of keeping the back of the neck soft and wide, allowing the head to be heavy and passive wherever possible. Also think of softening and widening the area around and below the lower tip of the sternum--the xyphoid process-- and the lower ribs.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)
• 5 minutes.

Child’s Pose with the head on a block
• 2 to 3 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose) with head on a block
• 2 to 3 minutes.

Uttanasana (Intense Stretch Pose) with the feet apart
• Loop a belt around the base of the skull and the balls of the feet to draw the head down.
• 1 to 2 minutes.

Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Adho Mukha Vrkshasana (Hand Stand)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Vrkshasana (Hand Stand)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
• Do the above sequence in one continuous flow, holding each position for a minute or longer and keeping the head heavy and the back of the neck soft.

Salamba Shirshasana 1 (Head Stand 1)
• 5 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• 1 minute.

Supta Virasana (Reclined Hero Pose)
• 5 minutes.

Supta Baddha Konasana (Reclined Bound Angle Pose) with bolster across the back
• 5 minutes.

Viparita Karani (Upside Down Pose)
• 5 minutes.

Adho Mukha Shavasana (Downward Facing Corpse Pose)
• 3 to 5 minutes.

Shavasana (Corpse Pose)
• Allow the exhalations to soften and lengthen, getting slightly longer than the inhalations.
• Observe the diaphragm and allow it to release completely as you exhale so that the inhalations can be completely reflexive.
• Do this for 2 to 3 minutes.

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Ujjayi 4 is a full and expansive breath in a reclined position where the exhalations are slightly longer than the inhalations.
• Place a belt loosely around the bottom of the breast bone so that it is around the rib cage at the level of the xyphoid process. Narrow it just enough to give you feedback, but not enough to restrict the breath.
• Soften and balance the movement into and away from the belt as you breath.
• Allow the upper abdomen/lower rib area and the mid chest to separate out in your awareness on either side of the belt.
• Do this for 3 to 5 minutes.

Viloma Pranayama 1 (Interrupted Breath 1) in Shavasana (Corpse Pose)
• Viloma 1 is a full inhalation broken up into 3 to 5 separate and equal volumes with a brief and easy pause before a long, easy exhalation, done in a reclined position.
• Do this for 3 to 5 minutes.

Shavasana (Corpse Pose)
• 5 minutes.

Tags: Intermediate, Restorative, Pranayama

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

April 23

Supta Baddha Konasana (Reclined Bound Angle Pose)

Vrkshasana (Tree Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utkatasana (Furious Pose)

Virabhadrasana 1 (Warrior Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 24

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose) legs only into forward bend

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Baddha Konasana (Bound Angle Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Baddha Konasana (Bound Angle Pose)

Virasana (Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

April 25

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extend Feet Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose)

Malasana (Garland Pose)

Baddha Konasana (Seated Angle Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Purvottanasana (Intense East Stretch Pose) table top variation

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 26

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose) simple variation with the legs resting on the floor

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose) with the knees bent

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose) with the knees bent or the full pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Janu Shirshasana (Head of the Knee Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Janu Shirshasana (Head of the Knee Pose)

Marichyasana 3 (Marichi’s Pose 3)

Janu Shirshasana (Head of the Knee Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 27

Supta Baddha Konasana (Reclined Bound Angle Pose)

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Shalabhasana (Locust Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

April 28

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation) any simple variation--3 to 5 rounds

Surya Namaskar (Sun Salutation) any challenging variation--3 to 5 rounds
• Include any variation of Vashisthasana (Vashistha’s Pose) in your sequence.

Child’s Pose

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Virasana (Hero Pose) with Pashchima Baddha Hastasana (Reverse Bound Hands Pose)

Virasana (Hero Pose) with Gomukhasana (Cow Face Pose) arms

Virasana (Hero Pose) with Pashchima Namaskarasana (Reverse Prayer Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 29

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 17

Tags: Basic

The theme of this class is keeping the back and chest wide and the shoulders and back of the neck soft and supple so that the shoulder blades and collarbones can move with the arms.

The Sequence

Opening Wall Stretches
• Side stretch at wall: Lean the right side of the body into the wall with the right arm overhead. Bend the right elbow, take hold of it with the left hand and draw the arm up and over the top of the head. Hold for a minute or two and repeat on the second side.
• Chest opener: Stand with the right hand on the wall at shoulder height. Keeping the shoulder blade down the back, spread the fingers and palms and straighten the elbow. Hold this position for several seconds. Without lifting the shoulder blade, turn the chest away from the wall. Hold this for several seconds. Release and repeat on the second side.
• Chest opener: Place the right hand on the wall at shoulder height. Spread through the fingers and palm and, keeping the shoulder blade moving down the back, reach through the arm.

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose
Child’s Pose
• Move seamlessly through each of these poses, holding each one for 30 to 60 seconds.
• Spread the palms and fingers, and seal the hands firmly into the mat in each pose.

Vajrasana (Thunderbolt Pose) with the elbows clasped behind the back

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose
Child’s Pose

Gomukhasana (Cow Face Pose) full seated variation with arms

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose
Child’s Pose

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

All Fours
Adho Mukha Shvanasana (Downward Facing Dog)
Plank Pose 2 with the feet pointed
Child’s Pose

Vashisthasana (Vashistha’s Pose) with the elbow bent and the forearm on the ground

Vashisthasana (Vashistha’s Pose) simple variation with the knee down

Vashisthasana (Vashistha’s Pose) full pose if possible
• Shown above.

Child’s Pose

Right Angle Forearm Stand at the wall

Right Angle Hand Stand at the wall

Child’s Pose

Purvottanasana (Intense East Stretch Pose) table top variation

Setu Bandha (Bridge Pose)
• Feet on blocks.
• Hold onto a belt around the ankles.

Reclined Glute Stretch with one ankle on the opposite thigh

Salamba Sarvangasana 1 (Shoulder Stand 1) with the feet on the wall

Shavasana (Corpse Pose)

Tags: Basic, Arm Variations, Inversions

This practice is a continuation of the ideas of a few weeks ago where we were releasing the ribcage. In addition, we will be dividing the trunk into four different segments, creating softness and fluidity in each.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose) on ropes
• Come into the pose clasping the elbows with the arms and head resting on the support of a bolster and blankets stacked up to a comfortable height.
• Soften and widen the wall of the latissimus dorsi across the back ribs. Lengthen the outer armpits towards the elbows.
• With each exhalation, allow the rib cage to retract inwards, separating away from the latissimus in a soft and even manner.
• Soften the intracostal muscles
• Hold for 3 to 5 min.

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Come into the pose with a bolster across the back, supporting the lower back ribs.
• Soften and widen the wall of the lower front ribs away from the xyphoid process (the bottom tip of the sternum).
• With each exhalation, allow the rib cage to retract inwards, separating away from the wall of connective tissue between the front ribs and the skin.
• Soften the intracostal muscles
• Hold for 3 to 5 min.

Rope Shirshasana (Hanging Head Stand)
• Soften and widen the walls of the front ribs and the latissimus.
• With the exhalations allow the entire ribcage to retract inwards away from the front and back walls of the body.
• Soften the intracostal muscles
• Hold for 3 to 5 min.

Salamba Shirshasana 1 (Head Stand 1)
• As above.
• Hold for 3 to 5 min.

Supta Virasana (Reclined Hero Pose)
• As above.
• Hold for 3 to 5 min.

Viparita Karani (Upside Down Pose)
• Allow the exhalations to soften and lengthen, getting slightly longer than the inhalations.
• Observe the diaphragm and allow it to release completely as you exhale so that the inhalations can be completely reflexive.
• Soften and widen the very top band of the chest below the collarbones.
• Hold for 3 to 5 min.

Parshva Bharadwajasana (Side Bharadwaja’s Pose)
• Soften and widen the upper back, spreading and releasing the wall of soft tissue between the shoulder blades.
• Hold for 3 to 5 minutes on each side.

Adho Mukha Shavasana (Downward Facing Corpse Pose)
• Soften the entire back body, but especially the full expanse of the latissimus, from the back of the sacrum to the outer armpits.
• As you exhale, allow the back body to fall away from the wall of the latissimus as a whole.
• Hold for 5 min.

Shavasana (Corpse Pose)
• Allow the exhalations to soften and lengthen, getting slightly longer than the inhalations.
• Observe the diaphragm and allow it to release completely as you exhale so that the inhalations can be completely reflexive.
• Do this for 2 to 3 minutes.

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Ujjayi 4 is a full and expansive breath in a reclined position where the exhalations are slightly longer than the inhalations.
• Place a belt loosely around the waist with the buckle just below the navel. Narrow it just enough to give you feedback, but not enough to restrict the breath.
• Without pushing the breath into the abdomen, observe how the waist expands and releases into and away from the belt as you breath. Soften the circumference of the waist to allow the movement to be completely even in all directions.
• Allow the lower and upper abdomens to separate out in your awareness on either side of the belt.
• Do this for 3 to 5 minutes.

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Reposition the belt so that it is around the rib cage at the level of the xyphoid process. Soften and balance the movement into and away from the belt as you breath.
• Allow the upper abdomen/lower rib area and the mid chest to separate out in your awareness on either side of the belt.
• Do this for 3 to 5 minutes.

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Reposition the belt so that it is around the top chest, just under the armpits. Soften and balance the movement into and away from the belt as you breath.
• Allow the mid and upper chest to separate out in your awareness on either side of the belt.
• Do this for 3 to 5 minutes.

Viloma Pranayama 1 (Interrupted Breath 1) in Shavasana (Corpse Pose)
• Viloma 1 is a full inhalation broken up into 3 to 5 separate and equal volumes with a brief and easy pause before a long, easy exhalation, done in a reclined position.
• In this case, divide the breath up into 3 segments, expanding into each of the three areas we worked on in Ujjayi Pranayama.
• Do this for 3 to 5 minutes.

Viloma Pranayama 2 (Interrupted Breath 1) in Shavasana (Corpse Pose)
• Viloma 1 is a full exhalation broken up into 3 to 5 separate and equal volumes with a brief and easy pause before a full, easy inhalation, done in a reclined position.
• In this case, divide the breath up into 3 segments, releasing away from each of the three areas we worked on in Ujjayi Pranayama.
• Do this for 3 to 5 minutes.

Shavasana (Corpse Pose)
• Allow the exhalations to soften and lengthen, getting slightly longer than the inhalations.
• Observe the diaphragm and allow it to release completely as you exhale so that the inhalations can be completely reflexive.
• Do this for 2 to 3 minutes.

Ujjayi Pranayama 8 (Victorious Breath 8) in any comfortable seated position
• Ujjayi 8 is similar to Ujjayi 4, except that it is performed seated upright.
• Practice this in 3 stages, just as when reclined, with the belt in each position.
• Practice each stage for 3 to 5 minutes.

Viloma Pranayama 4 (Interrupted Breath 4) in any comfortable seated position
• Viloma 4 is similar to Viloma 1, except that it is performed seated upright.
• Practice this as you did when reclined, in 3 segments expanding into each band and maintaining the independent separation of each part.
• Do this for 3 to 5 minutes.

Viloma Pranayama 4 (Interrupted Breath 4) in any comfortable seated position
• Viloma 4 is similar to Viloma 2, except that it is performed seated upright.
• Practice this as you did when reclined, in 3 segments releasing each area and maintaining the independent separation of each part.
• Do this for 3 to 5 minutes.

Shavasana (Corpse Pose)
• Allow the exhalations to soften and lengthen, getting slightly longer than the inhalations.
• Observe the diaphragm and allow it to release completely as you exhale so that the inhalations can be completely reflexive.
• Do this for 2 to 3 minutes.

Tags: Practice Lab, Advanced, Pranayama, Restorative

The pelvic floor can be thought of as having a fan-like shape, with the hinge of the fan at the tailbone and the spokes at the pubic bone and the sitting bones. Keep the fan as wide and as balanced as possible in the following poses. Whenever taking the leg out to the side, initiate the movement in the pelvic floor by opening up the pelvic fan.

Consider the following actions to keep the pelvic floor balanced:

• People who are habitually tucked under in the pelvis tend to be gripped in the back of the pelvic floor. They will need to stretch back from the perineum (center of the pelvic floor) to the tailbone.
• People who are habitually tilted forward in the pelvis tend to be slack or over-stretched in the front of the pelvic floor. They will need to firm and lift from behind the pubic bone.
• Widen the hip creases (the fold at the top of the thigh) and the buttock creases (where the buttocks and the backs of the thighs meet) evenly. Tuckers might have to widen the buttock creases more, tilters the hip creases.
• People with an imbalance in the hips for one reason or the other might have to widen the hip and buttock creases and open the pelvic fan on one side more than the other.
• Keep the pelvic floor either horizontal or vertical, parallel or perpendicular to the backs of the legs, depending on the pose.

The Sequence

Rope Shirshasana (Head Stand)
or
Supta Baddha Konasana (Reclined Bound Angle Pose)

Uttanasana (Intense West Stretch Pose)
• Belt the calves at the thickest part and put a block between the feet.
• Press the calves out into the belt and anchor the feet into the block.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Belt the calves at the thickest part and put a block between the feet.
• Press the calves out into the belt and anchor the feet into the block.

Virasana (Hero Pose)

Baddha Konasana (Bound Angle Pose) sequence with the back against the wall
• Stage 1: Have a folded blanket behind the lower back.
• Stage 2: Remove the blanket, bring the back to the wall and put a block between the feet.
• Stage 3: Place the block under the feet.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Have the descended leg’s foot at the wall, pressing into it firmly.
• Support the raised leg on a block so that the hips stay absolutely level,
• Start with the raised leg bent as you bring it to the side. Balance the pelvic floor and then straighten, balancing once again in the finished pose.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Have the descended leg’s foot at the wall, pressing into it firmly.
• Bring the straight leg out to the side.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Baddha Konasana (Bound Angle Pose) in Shoulder Stand
Upavishtha Konasana (Seated Angle Pose) in Shoulder Stand
Halasana (Plough Pose)
Supta Konasana (Reclined Angle Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Tags: Intermediate, Hip Openers, Inversions

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

April 16

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 17

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Malasana (Garland Pose)

Upavishtha Konasana (Seated Angle Pose) seated variation only

Baddha Konasana (Bound Angle Pose) seated variation only

Malasana (Garland Pose)

Janu Shirshasana (Head of the Knee Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Virasana (Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Malasana (Garland Pose)

Pashchimottanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

April 18

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation) any simple variation--3 to 5 rounds

Surya Namaskar (Sun Salutation) any challenging variation--3 to 5 rounds

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Urdhva Prasarita Padasana (Upward Extend Feet Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Paripurna Navasana (Full Boat Pose)

Malasana (Garland Pose)

Ardha Navasana (Half Boat Pose)

Baddha Konasana (Seated Angle Pose) seated upright only

Jathara Parivartanasana (Belly Turning Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 19

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Marichyasana 3 (Marichi’s Pose 3)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Marichyasana 6 (Marichi’s Pose 6)

Gomukhasana (Cow Face Pose) legs only with forward bend

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Jathara Parivartanasana (Belly Turning Pose) simple variation with the legs resting on the floor

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

April 20

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Shalabhasana (Locust Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Purvottanasana (Intense East Stretch Pose) table top variation

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

April 21

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Virasana (Hero Pose) with Pashchima Baddha Hastasana (Reverse Bound Hands Pose)

Virasana (Hero Pose) with Gomukhasana (Cow Face Pose) arms

Virasana (Hero Pose) with Pashchima Namaskarasana (Reverse Prayer Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Purvottanasana (Intense East Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 22

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 16

Tags: Basic

Opening Wall Stretches
• Shoulder Stretch at wall: Place the forearms and elbows on the wall with the palms together. Make a right angle at the hips with the feet under the pelvis hip width apart. Draw the inner thighs back and reach the arms forward.
• Parshvottanasana (Intense Stretch Pose) with the arms up the wall.
• Utkatasana (Furious Pose) with the hands at the wall.

Utkatasana (Furious Pose) with the feet apart INTO Uttanasana (Intense Stretch Pose) with the feet apart

Virabhadrasana 2 (Warrior Pose 2) INTO Utthita Parshvakonasana (Extended Side Angle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart
• Bend the knees slightly to lengthen the trunk.

Utthita Parshvakonasana (Extended Side Angle Pose) INTO Utthita Trikonasana (Extended Triangle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Seated Angle Pose) upright with the hands by the sides

Baddha Konasana (Seated Angle Pose) upright with the hands by the sides
• Place a block between the feet.

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Upavishtha Konasana (Seated Angle Pose) upright with the hands by the sides

Parshva Upavishtha Konasana (Side Seated Angle Pose) upright with the hands by the sides

Reclined Glute Stretch
• Lie on the back with one ankle on the opposite thigh. Draw the legs in.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Gomukhasana (Cow Face Pose) legs only with forward bend

Baddha Konasana (Bound Angle Pose) with forward bend

Upavishtha Konasana (Seated Angle Pose) with forward bend

Parshva Upavishtha Konasana (Side Seated Angle Pose) with forward bend

Setu Bandha (Bridge Pose)
• Feet on blocks, holding ankles with a belt.

Salamba Sarvangasana 1 (Shoulder Stand 1) with the feet on the wall

Shavasana (Corpse Pose)

Tags: Basic, Hip Openers

Once again, Kristen and I found ourselves both exhausted. (A common occurrence for yoga teachers in the city, it seems.) I just got back from teaching a workshop out of town and Kristen has an infant (no more reason needed). We wanted to do something more than just flopping around, but we needed a practice that had a strong restorative effect, so we opted to do forward bends. While we were practicing, we were discussing how when the sympathetic nervous system (the fight or flight response) is active, the back of the neck grips. Kristen had the idea of doing the poses with the head well supported and a sandbag on the back of the skull. Boy, was that effective. We both felt like we’d woken up from a deep nap. The key is to make sure the the head is firmly supported with enough height underneath it that the sandbag puts no pressure on the back of the neck.

The Sequence:

Rope Shirshasana (Head Stand)
• 5 minutes.

Salamba Sarvangasana 1 (Shoulder Stand 1)
• 5 minutes.

Ardha Halasana (Half Plough Pose) with the toes on the chair
• 2 minutes.

Ardha Halasana (Half Plough Pose) with the thighs on the chair
• 3 minutes.

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• 2 minutes each side.

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Head on support and weighted with a sandbag.
• 2 minutes each side.

Janu Shirshasana (Head of the Knee Pose)
• Head on support and weighted with a sandbag.
• 2 minutes each side.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense West Stretch Pose) unbound variation
• Head on support and weighted with a sandbag.
• 2 minutes each side.

Virasana (Hero Pose)

Uttanasana (Intense West Stretch Pose) with the feet apart
• Loop a belt around the base of the skull and the balls of the feet to draw the head down.

Adho Mukha Virasana (Downward Facing Hero Pose)
• Head on support and weighted with a sandbag.
• 2 minutes.

Pashchimottanasana (Intense West Stretch Pose)
• Head on support and weighted with a sandbag.
• 2 minutes.

Setu Bandha (Bridge Pose) on support
• Have he kidneys on the edge of the support so they can get toned.
• We did this with the body supported by two chairs and blankets and bolsters under the head, neck and arms. By the time we had built ourselves up, however, we could have just used a bolster and a couple of blankets.
• 5 minutes.

Shavasana (Corpse Pose) with the legs on a chair
• 5 to 10 minutes.

Tags: Practice Lab, Advanced, Forward Bends

We go to great lengths to strengthen the upper body and the core and lower body, but the middle back often gets neglected and can become rigid and relatively weak. In this sequence we will think about the upper and lower limits of the psoas, the deep hip flexor that links the upper and lower body. While practicing, consider the following actions:

• Move the lesser trochanters away from the midline of the body.
• Widen the buttock flesh.
• Widen the hip creases.
• Widen and strengthen the lower back ribs from the level of the bottom of the sternum down.
• When twisting, turn from the lower back ribs, keeping them even.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Parivrtta Adho Mukha Shvanasana (Revolved Downward Facing Dog Pose) on the ropes

Uttanasana (Intense Stretch Pose) with the feet apart on the ropes

Parivrtta Uttanasana (Parivrtta Intense Stretch Pose) with the feet apart on the ropes

Gomukhasana (Cow Face Pose) legs only with forward bend

Uttanasana (Intense Stretch Pose) with the feet apart
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Widen the buttock flesh and the hip creases evenly.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Widen the buttock flesh and the hip creases evenly.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Place a sandbag across the lower ribs and widen the back ribs into the ground.

Marichyasana 6 (Marichi’s Pose 6)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Belt the calves and put a block between the feet.
• Press the calves out into the belt and the feet into the block.
• Place a sandbag across the lower ribs and widen the back ribs into the ground.

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Ropes 1, 5 to 8 rounds

Adho Mukha Vrkshasana (Hand Stand)

Ropes 1, 5 to 8 rounds

Adho Mukha Vrkshasana (Hand Stand)

Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Baddha Konasana (Bound Angle Pose) sequence with the back against the wall
• Stage 1: Have a folded blanket behind the lower back.
• Stage 2: Remove the blanket, bring the back to the wall and put a block between the feet.
• Stage 3: Place the block under the feet.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Support the leg on a block, bolster or blankets.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Bring the leg all the way down to the floor.

Supta Virasana (Reclined Hero Pose)

Kapotasana (Pigeon Pose)
• Support the middle and lower ribs on a bolster across the back.

Kapotasana (Pigeon Pose)
• Add more support to the bolster to lift the trunk higher.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Chatushpadasana (Four Footed Pose)

Reclined Glute Stretch
• Lie on the back, place one ankle on the opposite knee and draw the legs in.

Chatushpadasana (Four Footed Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Support the leg on a block, bolster or blankets.

Chatushpadasana (Four Footed Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Pashchimottanasana (Intense West Stretch Pose) with the feet apart

Shavasana (Corpse Pose)
• Place a bolster under the knees.

Tags: Intermediate

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

April 9

Child’s Pose

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) full pose

Gomukhasana (Cow Face Pose) forward bend only, no arms

Utkatasana (Furious Pose)

Garudasana (Eagle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Vrkshasana (Tree Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 10

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Gomukhasana (Cow Face Pose) no arms, forward bend only

Janu Shirshasana (Head of the Knee Pose)

Virasana (Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s Pose 1)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

April 11

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation) any simple variation--3 to 5 rounds

Surya Namaskar (Sun Salutation) one simple round,
jumping or stepping from Adho Mukha Shvanasana (Downward Facing Dog pose) into Dandasana (Staff Pose)
and then going into
Paripurna Navasana (Full Boat Pose)

Surya Namaskar (Sun Salutation) one simple round,
jumping or stepping from Adho Mukha Shvanasana (Downward Facing Dog pose) into Dandasana (Staff Pose)
and then going into
Ardha Navasana (Half Boat Pose)

Surya Namaskar (Sun Salutation) one simple round,
jumping or stepping from Adho Mukha Shvanasana (Downward Facing Dog pose) into Dandasana (Staff Pose)
and then going into
Urdhva Prasarita Padasana (Upward Extend Feet Pose)

Surya Namaskar (Sun Salutation) one simple round,
jumping or stepping from Adho Mukha Shvanasana (Downward Facing Dog pose) into Dandasana (Staff Pose)
and then going into
Jathara Parivartanasana (Belly Turning Pose)

Surya Namaskar (Sun Salutation) one simple round,
jumping or stepping from Adho Mukha Shvanasana (Downward Facing Dog pose) into Dandasana (Staff Pose)
and then going into
Malasana (Garland Pose)

Surya Namaskar (Sun Salutation) one simple round,
jumping or stepping from Adho Mukha Shvanasana (Downward Facing Dog pose) into Dandasana (Staff Pose)
and then going into
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 12

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 6 (Marichi’s Pose 6)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

April 13

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

April 14

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose)

Garudasana (Eagle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose) with Pashchima Baddha Hastasana (Reverse Bound Hands Pose)

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Purvottanasana (Intense East Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 15

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 15

Tags: Basic

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Have a block between the thighs and pull it back.
• Grip the edges of the mat and pull them forward.

Child’s Pose
• Grip the edges of the mat and pull them forward.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Seal the hands into the mat.

Child’s Pose
• Seal the hands into the mat.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back leg up

Uttanasana (Intense Stretch Pose) with the feet apart
• Have the knees a little bit bent.
• Hold onto the elbows and draw the upper arms down towards the floor.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• 3 rounds.

[Perform the following series flowing from pose to pose, holding each for 30 seconds or so.]

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose on the tops of the feet
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose on the tops of the feet
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose on the tops of the feet
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
Plank Pose on the tops of the feet
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)
• 2 repetitions.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Makarasana (Crocodile Pose)
• 2 repetitions, both finger crossings.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Shalabhasana 2 (Locust Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Eka Pada Bhekasana (Single Leg Frog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Lung with the back knee down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Halasana (Half Plough Pose)

Shavasana (Corpse Pose)

Tags: Basic, Core Poses, Back Bends, Standing Poses

At the studio in Brooklyn two of the teachers (Eve Holbrook and Jen Kagan) are teaching a series of workshops of sequences that they were taught in RIMYI, the Iyengar center in Pune, by Geeta Iyengar. I have yet to make it to them, but Kristen has and she’s been wowed by Geeta’s sequencing. So she had the idea of us doing a sequence from Geeta’s book “Yoga: A Gem for Women.”

“Gem” is a tough book to read. It’s full of great information, but it is really badly laid out, which is a shame. Published in 1990, it has tips and sequences that are useful not just to women. Her sequencing is extremely interesting and unconventional, by the standards of what is thought acceptable in the Iyengar community at large. In the sequence that Kristen and I practiced (reproduced below from p.112 of the 2002 Timeless Books edition) Head Stand is this first thing you do, without a warm-up, and you do twists, ropes and back bends after Shoulder Stand. All of these things would be considered no-no’s in a class taught in the West these days. And this sequence is part of what she calls the “Elementary Course.”

Geeta is, however Mr. Iyengar’s successor and what she says, goes. I find it interesting how there is a constant discrepancy between the way things are supposed to be done and the way senior teachers and the Iyengars themselves actually do things. Iyengar yoga is increasingly presented as this rigid, militaristic practice in the West, when the truth is there is still a great amount of playfulness in the way it is taught in India. [There are, of course, horror stories of aggressive and damaging behavior from senior teachers that filter back from Pune, so let us not paint too rosy a picture of the mothership.]

Try this sequence out and see how you feel afterwards. I’m writing this the morning after the practice. My back is sore, in a good way, and I had an excellent and refreshing night’s sleep. There’s definitely something in this way she is sequencing that makes me want to explore it more.

The Sequence

Salamba Shirshasana 1 (Head Stand 1)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)

Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Virasana (Hero Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)
• Toes on a chair.

Ardha Halasana (Half Plough Pose)

Baddha Konasana (Bound Angle Pose) seated portion only

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Shalabhasana (Locust Pose) on the ropes (She calls this Yoga Kurunta I)
• Leaning forward holding onto the ropes with the feet away from the wall.

Bhujangasana (Cobra Pose) on the ropes (She calls this Yoga Kurunta 2)
• Leaning forward holding onto the ropes with the feet at the wall.

Viparita Dandasana (Inverted Staff Pose) over a chair
• She presents it over a bench so that the body is horizontal. We used 2 chairs.
• Reach the arms through the front chair legs to grab the back chair legs.

Viparita Dandasana (Inverted Staff Pose) over a chair
• Still on the two chairs, slide off until you can get your head and arms to the floor in the classic set-up.

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• This first variation is presented with the hands on the back as in Sarvangasana the hips and legs horizontal and the feet pressing against a bench at the wall. We just used the wall.

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• This second variation is presented lying over a high Setu Bandha Bench so that only the pelvis is on the bench. We used two chairs and bolsters under the shoulders. IO found this really hard on the sacrum and had to come out of it pretty quickly, though Kristen didn’t have a problem

Shavasana (Corpse Pose)

Tags: Practice Lab, Intermediate, Standing Poses, Twists, Back Bends

Developing the theme of working with latissimus dorsi and pectoralis major, in this practice we are going to look at twists. If you remember from previous practices, the lats continue through the back of the armpit to the upper arm bone, just as the pecs continue through the front of the armpit attaching right next to the lats on the bone. We will be taking our twists from these two muscle groups, so that means we need to take the armpit into consideration as well as we turn. In addition, the whole lumbar/sacral area tends to get a bit thick and fibrous. We need to ensure that the lat fibers widen and move towards the head in a uniform manner, rather than getting stuck and crunched in that area.

Consider the following actions as you go through the poses:

• Soften and widen the palms, the pecs and the lats.
• Think of the inner and outer armpits as four pillars of connection and support of the arms into the trunk. Distribute the weight and/or stretch evenly between each of the four pillars of the armpits.
• Soften and widen the deltoid (the shoulder cap muscle), wrapping it around the shoulder joint.
• Hollow out the armpit deep into the joint.
• Stretch the apex of the armpit, where the lat and the pec come together, towards the palms as you either take the sternum towards or away from the head, depending on the pose. Generally, when the arms are overhead move the sternum away from the head. When they are in front of you, move them towards the head. When the arms are clasped behind the back, widen the sternum and move it deeper into the body.
• Initiate twists in the lat--the left lat, for example, when turning to the right-- and complete the thought by widening the opposite--the right when turning to the right--pec.
• Complete the twist by firming the back of the left armpit (when turning right) and moving it across the body, while widening the front of the right armpit.

The Sequence

Shoulder Stretch at wall: Place the forearms and elbows on the wall with the palms together. Make a right angle at the hips with the feet under the pelvis hip width apart. Draw the inner thighs back and reach the arms forward.

Utkatasana (Furious Pose)
• Do the pose with a block between the thighs.
• Set yourself up close to a wall so that you can place your elbows and forearms on the wall without leaning forward any more than you would normally be in the pose.

Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose) with the raised foot on a ledge

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Have the hands up on blocks set to the lowest level. You might want to set yourself up with the blocks against a wall and the mat folded over the blocks if you find yourself slipping.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Have the feet up on the lowest level blocks.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hands on the blocks turned up one level.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Feet on the blocks turned up one level.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hands on the blocks turned up to the highest level.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Feet on the blocks turned up to the highest level.

Uttanasana (Intense West Stretch Pose) with the feet apart
• Have the hands flat on the floor on either side of the feet. If you are unable to get the whole of the hand down, put blocks underneath.

Parshvottanasana (Intense Side Stretch Pose) with the hands on blocks
• Two stages: first the hands under the shoulders; second the arms alongside the ears.

Adho Mukha Vrkshasana (Hand Stand)

Adho Mukha Vrkshasana (Hand Stand) with the hands on blocks

Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Simple variation with the Padmasana (Lotus Pose) leg in Baddha Konasana (Bound Angle Pose) against the inner thigh of the opposite leg instead. Bind with a belt around the foot.

Parivrtta Trikonasana (Revolved Triangle Pose)
• Have the hand that is on the floor flat on a block turned up as high as you like.

Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Either the full variation, if possible, or some other modification as necessary.

Parivrtta Trikonasana (Revolved Triangle Pose)
• Have the hand that is on the floor flat on a block turned up as high as you like.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Support the thigh with a block, bolster or blankets.

Baddha Konasana (Bound Angle Pose)
• Back against the wall, sitting up on blankets as necessary to get the sitting bones underneath you.
• Place a narrow-folded blanket behind the lower back.
• Spend half the time with arms down by the sides, then raise the arms overhead.

Baddha Konasana (Bound Angle Pose)
• Back against the wall, sitting up on blankets as necessary to get the sitting bones underneath you.
• Remove the blanket in the back and place a block between the feet.
• Spend half the time with arms down by the sides, then raise the arms overhead.

Baddha Konasana (Bound Angle Pose)
• Back against the wall, sitting up on blankets as necessary to get the sitting bones underneath you.
• Place the block under the feet.
• Spend half the time with arms down by the sides, then raise the arms overhead.

Utthita Marichyasana (Extended Marichi’s Pose) variation
• Bind the arms as if twisting away from the bent leg in Marichyasana 1 (Marichi’s Pose 1).

Utthita Marichyasana (Extended Marichi’s Pose)

Marichyasana 5 (Marichi’s Pose 5) twist only
• Bind the arms and twist away from the raised knee.

Marichyasana 6 (Marichi’s Pose 6)
• Two stages: first with the elbow to the outer knee; second binding the arms, using a belt if necessary.

Chatushpadasana (Four Feet Pose)

Reclined ankle-to-knee glute stretch

Chatushpadasana (Four Feet Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Chatushpadasana (Four Feet Pose)

Viparita Karani (Upside Down Pose)
• 5 to 10 min.

Shavasana (Corpse Pose)
• 5 to 10 min.

Tags: Intermediate, Advanced, Standing Poses, Arm Balances, Twists, Hip Openers, Inversions

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

April 2

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 3

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Upavishtha Konasana (Seated Angle Pose) seated variation only

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Janu Shirshasana (Head of the Knee Pose)

Baddha Konasana (Bound Angle Pose)

Janu Shirshasana (Head of the Knee Pose)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)

April 4

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation) any simple variation--3 to 5 rounds

Surya Namaskar (Sun Salutation) any challenging variation--3 to 5 rounds

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Paripurna Navasana (Full Boat Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Navasana (Half Boat Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 5

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Marichyasana 6 (Marichi’s Pose 6)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

April 6

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

April 7

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation) any simple variation, 3-5 reps

Surya Namaskar (Sun Salutation) any challenging variation, 3-5 reps

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Purvottanasana (Intense East Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 8

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 14

Tags: Basic

All Fours INTO Child’s Pose
• Keep the palms firmly sealed into the mat.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Vajrasana (Thunderbolt Pose) with the elbows clasped behind the back
• Have a blanket behind the knees.
• Both crossings of the arms.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Vajrasana (Thunderbolt Pose)

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Simple variation without binding the arms.
• Turn the head away from the leading shoulder to stretch out the neck and top chest.

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Full pose with one arm behind the back. Hold onto the arm with a belt if necessary.
• Turn the head away from the leading shoulder to stretch out the neck and top chest.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose) with the elbows clasped behind the back
• Flat back and full forward bend.

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Prasarita Padottanasana (Wide Spread Feet Pose) with the arms extended forward

Prasarita Padottanasana (Wide Spread Feet Pose) clasping the elbows behind the back
• Both crossings.

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Keep the palms firmly sealed into the mat.

Setu Bandha (Bridge Pose)
• Feet on blocks, holding a belt around the ankles.

Reclined Glute Stretch
• Lie on the back with one ankle on the opposite thigh. Draw the legs in.

Setu Bandha (Bridge Pose)
• Feet on blocks, holding a belt around the ankles.

Jathara Parivartanasana (Belly Turning Pose)
• Passive variation with the knees bent and the whole body resting on the floor.

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Basic, Twists, Chest Openers

Sometimes when I’m practicing I don’t like to think too much. It can be nice to let the sequence and the poses take over and tell you what you need to be paying attention to in your body as you practice. I had one of those days last week and ended up practicing this sequence. Other than the first Down Dog, Head Stand and Viparita Karani don’t hold the poses for too long, no more than 30 seconds. Though it’s not really a vinyasa sequence, do your best to flow smoothly from pose to pose, adding props minimally where necessary.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)
• Arms stretched out to the floor.

Parshvottanasana (Intense Side Stretch Pose)
• Elbows clasped behind the back, both crossings.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Prasarita Padottanasana (Wide Spread Feet Pose)
• Arm stretched out alongside the ears as if in Adho Mukha Shvanasana.

Prasarita Padottanasana (Wide Spread Feet Pose)
• Elbows clasped behind the back, both crossings.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Salamba Shirshasana 1 (Head Stand 1)
• 2 to 3 min.
Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand)
• 30 to 60 sec.
Upavistha Konasana in Shirshasana (Seated Angle Pose in Head Stand)
• 30 to 60 sec.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Baddha Konasana (Bound Angle Pose)
Bharadwajasana 1 (Bharadwaja’s Pose 1) to the right
Baddha Konasana (Bound Angle Pose)
Bharadwajasana 1 (Bharadwaja’s Pose 1) to the left

Gomukhasana (Cow Face Pose) right leg on top/left arm on top
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose) to the right
Gomukhasana (Cow Face Pose) left leg on top/right arm on top
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose) to the left

Malasana (Garland Pose) with the arms reaching forward
Pashasana (Noose Pose) to the right
Malasana (Garland Pose) with the arms reaching forward
Pashasana (Noose Pose) to the left

Baddha Konasana (Bound Angle Pose) folding forward
Malasana (Garland Pose) clasping the ankles
Marichyasana 1 (Marichi’s Pose 1) with the left leg bent
Baddha Konasana (Bound Angle Pose) folding forward
Malasana (Garland Pose) clasping the ankles
Marichyasana 1 (Marichi’s Pose 1) with the right leg bent

Baddha Konasana (Bound Angle Pose) folding forward
Janu Shirshasana (Head of the Knee Pose) with the left leg bent
Baddha Konasana (Bound Angle Pose) folding forward
Janu Shirshasana (Head of the Knee Pose) with the right leg bent

Bharadwajasana 2 (Bharadwaja’s Pose 2) to the right
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch pose) with the right leg bent
Bharadwajasana 2 (Bharadwaja’s Pose 2) to the left
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch pose) with the left leg bent

Ardha Matsyendrasana 2 (Half Lord of the Fishes 2) with the left leg in Padmasana (Lotus Pose)
Marichyasana 2 (Marichi’s Pose 2) with the left leg in Padmasana (Lotus Pose)
Ardha Matsyendrasana 2 (Half Lord of the Fishes 2) with the right leg in Padmasana (Lotus Pose)
Marichyasana 2 (Marichi’s Pose 2) with the right leg in Padmasana (Lotus Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Chatushpadasana (Four Feet Pose)
• See the above photo.

Reclined ankle-to-knee glute stretch
• Both sides.

Chatushpadasana (Four Feet Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Both sides.

Chatushpadasana (Four Feet Pose)

Viparita Karani (Upside Down Pose)
• 5 to 10 min.

Shavasana (Corpse Pose)
• 5 to 10 min.

Tags: Practice Lab, Forward Bends, Twists

I’ve been rather consumed with this idea of the pectoralis major and latissimus dorsi coming together deep in the armpit. The way they feed in toward the upper arm bone means that pec major makes up part of the muscular ridge that forms the inner or front armpit, while latissimus dorsi makes up part of the ridge that forms the outer or back armpit. (When the arms are down it makes sense to me of thinking of these ridges as front and back. When the arms are up overhead, I usually think of them as inner and outer as a result of their position relative to the head.) I’ve found that working with the armpits, chest and back in this way creates incredible strength and stability through the shoulder girdle and core, including activating and expanding serratus anterior in a powerfully supportive way.

Think of the following points as you go through the practice:

• Soften and widen the palms, the pecs and the lats.
• Think of the inner and outer armpits as four pillars of connection and support of the arms into the trunk. Distribute the weight and/or stretch evenly between each of the four pillars of the armpits.
• Soften and widen the deltoid (the shoulder cap muscle), wrapping it around the shoulder joint.
• Hollow out the armpit deep into the joint.
• Stretch the apex of the armpit, where the lat and the pec come together, towards the palms as you either take the sternum towards or away from the head, depending on the pose. Generally, when the arms are overhead move the sternum away from the head. When they are in front of you, move them towards the head. When the arms are clasped behind the back, widen the sternum and move it deeper into the body.

A note about props: I’ve found that foam blocks are not ideal for the Down Dog and Hand Stand variations presented here. They serve their purpose, just be aware that they can be a little slippery and the wrists tend to sink into them.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back over a bolster arranged across the back.

Utkatasana (Furious Pose)
• Do the pose with a block between the thighs.
• Set yourself up close to a wall so that you can place your elbows and forearms on the wall without leaning forward any more than you would normally be in the pose.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Have the hands up on blocks. You might want to set yourself up with the blocks against a wall and the mat folded over the blocks if you find yourself slipping.

Uttanasana (Intense Stretch Pose) with the feet apart
• Have the hands flat on either side of the feet, fingers lined up with the toes. Put blocks under the hands if necessary.

Parshvottanasana (Intense Side Stretch Pose)
• First stage: Hand under the shoulders, palms flat, back flat. Use blocks if necessary.
• Second stage: Arms forward, head down. Palms flat again.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hands on blocks.

Parshvottanasana (Intense Side Stretch Pose)
• Do the pose with the hands clasping the elbows behind the back. Change the crossing when doing the second side.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hands on blocks.

Parshvottanasana (Intense Side Stretch Pose)
• Full pose with the hands in Pashchima Namaskarasana (Reverse Prayer Pose).

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Adho Mukha Vrkshasana (Hand Stand)
• Hands on blocks.

Prasarita Padottanasana (Wide Spread Feet Pose)
• Arms alongside the ears as for Adho Mukha Shvanasana.

Prasarita Padottanasana (Wide Spread Feet Pose)
• Hands clasping the elbows behind the back. Do both crossings.

Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)

Uttanasana (Intense Stretch Pose) with the feet apart
• With the hands flat on either side of the feet, fingers lined up with the toes.

Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Sarvangasana (Shoulder Stand) on a chair
• Lift the back of the armpit towards the ceiling.
• Roll the front of the armpit towards the floor.

Shavasana (Corpse Pose)
• 5 to 10 min.

Shavasana (Corpse Pose)
• Have a sandbag or some other weight along the length of the sternum.
• 5 min.

Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Be sure to take the sandbag/weight off the sternum for this.
• Full, easy expansive breaths.
• 5 min.

Ujjayi 8 (Victorious Breath 8) in any comfortable seated pose
• Put a tennis (or some other) ball under each armpit to support the arms.
• Full, easy expansive breaths.
• 5 min.

Shavasana (Corpse Pose)
• 5 to 10 min.

Tags: Intermediate, Standing Poses, Arm Balances, Inversions, Restorative, Pranayama

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

March 26

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose)

Garudasana (Eagle Pose)

Utkatasana (Furious Pose)

Vrkshasana (Tree Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 27

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose) seated variation only

Uttanasana (Intense Stretch Pose) with the feet apart

Upavishtha Konasana (Seated Angle Pose) seated variation only

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Child’s Pose

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)

Baddha Konasana (Bound Angle Pose) upright and folding forward

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)

March 28

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation) any simple variation--3 to 5 rounds

Surya Namaskar (Sun Salutation) any challenging variation--3 to 5 rounds

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Rolling back and forth between Dandasana (Staff Pose), Pashchimottanasana (Intense West Stretch Pose) and Halasana (Plough Pose)--5 to 10 rounds

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Rolling with control between Urdhva Prasarita Padasana (Upward Extended Feet pose) and Halasana (Plough Pose)--7 to 10 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Rolling from Halasana (Plough Pose) into Paripurna Navasana (Full Boat Pose)--3 to 5 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Rolling from Halasana (Plough Pose) into Ardha Navasana (Half Boat Pose)--3 to 5 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Jathara Parivartanasana (Belly Turning Pose) with the legs bent (or straight)--rolling from side to side with control, 5 to 10 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 29

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Baddha Konasana (Bound Angle Pose) seated only

Bharadwajasana 1 (Bharadwaja’s Pose 1) to the right

Baddha Konasana (Bound Angle Pose) seated only

Bharadwajasana 1 (Bharadwaja’s Pose 1) to the left

Gomukhasana (Cow Face Pose) right leg on top

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1) to the right

Gomukhasana (Cow Face Pose) left leg on top

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1) to the left

Malasana (Garland Pose)

Pashasana (Noose Pose) to the right

Malasana (Garland Pose)

Pashasana (Noose Pose) to the left

Baddha Konasana (Bound Angle Pose) seated only

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s pose 1) with the left leg bent

Baddha Konasana (Bound Angle Pose) seated only

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s pose 1) with the right leg bent

Baddha Konasana (Bound Angle Pose) seated and forward fold

Janu Shirshasana (Head of the knee Pose) with the left leg bent

Baddha Konasana (Bound Angle Pose) seated and forward fold

Janu Shirshasana (Head of the knee Pose) with the left leg bent

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 30

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster/blankets cross-wise under the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Shalabhasana (Locust Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Makarasana (Crocodile Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Bhujangasana (Cobra Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Parshva Dhanurasana (Side Bow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

March 31

Urdhva Baddha Hastasana (Upward Bound Hands Pose) in Tadasana (Mountain Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose with the palms turned out (fingers pointing away from each other)

Child’s Pose

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Vashisthasana (Vashistha’s Pose) with one knee down

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

April 1

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 13

Tags: Basic

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Do both leg crossings.

Matsyasana (Fish Pose)
• Simple variation, with the legs in Sukhasana (Comfortable Pose), lying back flat on the ground holding onto the elbows with the arms overhead.
• Do both leg crossings.

Baddha Konasana (Bound Angle Pose)
• Sitting up on blankets.

Baddha Konasana (Bound Angle Pose)
• Sitting up on blankets.
• Block between the feet.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Gomukhasana (Cow Face Pose)
• Legs only, with forward bend if possible.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Dolphin shoulder/chest opener

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Dolphin shoulder/chest opener
• Second interlock of the fingers.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Foam block between the feet.
• Holding onto the sids of the mat.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Foam block between the feet.
• Hands under the shoulders as if about to do Urdhva Dhanurasana (Upward Bow Pose).

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Foam block between the feet.
• Arms alongside ears with hands under sandbags or free weights to anchor upper body.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)
• Hands under sandbags or free weights to anchor upper body.
• Knees bent.

Jathara Parivartanasana (Belly Turning Pose)
• Hands under sandbags or free weights to anchor upper body.
• Knees bent as you begin, then work on straightening the legs.

Jathara Parivartanasana (Belly Turning Pose)
• Hands under sandbags or free weights to anchor upper body.
• If able, with the leg straight. Otherwise repeat the previous version.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)
• Feet on blocks.
• Holding on to the ankles with a belt.
• Three repetitions, holding for 30 to 60 seconds each.

Reclined buttock stretch

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Basic, Core Poses, Hip Openers, Chest Openers

Pectoralis Major and Latissimus Dorsi have an interesting relationship with each other. Though one is high on the body and in front and the other low and in back, they meet on the upper arm bone deep in the armpit. When working these poses, think of the following actions:

• Widen the lats and the pecs as evenly as possible. Widen also the palms.
• Soften and deepen the armpit as you soften and widen the deltoids around the shoulder joint.
• When twisting to the right, initiate the movement by widening the right deltoid and the left lat. Reverse this when twisting to the left.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back over a bolster arranged across the back.

Utkatasana (Furious Pose)
• Do the pose with a block between the thighs.
• Set yourself up close to a wall so that you can place your elbows and forearms on the wall without leaning forward any more than you would normally be in the pose.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hands on blocks.

Uttanasana (Intense Stretch Pose) with the feet apart

Parshvottanasana (Intense Side Stretch Pose)
• Do the pose with the elbows clasped behind the back.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Hands on blocks.

Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Simple variation with the Padmasana (Lotus Pose) leg in Janu Shirshasana (Head of the Knee Pose) and binding with a belt around the foot and over the Virasana (Hero Pose) thigh.

Parivrtta Trikonasana (Revolved Triangle Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Full pose.

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Adho Mukha Vrkshasana (Hand Stand)
• With the hands on blocks.

Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1)
• Bind the arms in the pose.
• Only twist away from the bent leg, do not go forward into the full pose.

Marichyasana 3 (Marichi’s Pose 3)
• Bind the arms in the pose.

Marichyasana 5 (Marichi’s Pose 5)
• Bind the arms in the pose.
• Only twist away from the bent leg, do not go forward into the full pose.

Marichyasana 3 (Marichi’s Pose 3)
• Bind the arms in the pose.

Setu Bandha (Bridge Pose) over a bolster or a bench

Salamba Sarvangasana (Shoulder Stand) on a chair

Shavasana (Corpse Pose)
• Hold the pose for 10 to 15 minutes.

Ujjayi 4 (Victorious Breath 4) in Shavasana

Ujjayi 8 (Victorious Breath 8) in any comfortable seated pose
• Tennis balls in the armpits to support the arms.

Shavasana (Corpse Pose)
• 5 minutes.

Tags: Practice Lab, Advanced, Intermediate, Standing Poses, Twists, Pranayama

In this practice we are thinking about the sternum and the two pectoral muscles: pectoralis major and pectoralis minor. Pec major is broad, superficial and more horizontal in direction. Pec minor is narrow, deep and more vertical in direction, especially when the arms are raised. Consider the following actions in each of the poses:

• Deepen the sternum into the body, widening it as you do and broadening the back body behind it.
• Widen pec major outwards across the collarbones towards the front armpit.
• Lengthen pec minor towards the front armpit.

The sequence is a simplified version of this week’s Practice Lab.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back over a bolster arranged across the back.

Utkatasana (Furious Pose)
• Do the pose with a block between the thighs.
• Set yourself up close to a wall so that you can place your elbows and forearms on the wall without leaning forward any more than you would normally be in the pose.

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1) with the raised foot at the rope wall or on a ledge
• First raise the arms, then fold forward.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with feet apart

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Uttanasana (Intense Stretch Pose) with feet apart

Adho Mukha Vrkshasana (Hand Stand)
• Practice kicking up with the second leg.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Place the hands under the shoulders as if going up into Urdhva Dhanurasana (Upward Bow Pose) and belt the elbows to keep the upper arms parallel.
• Place a sandbag along the sternum.

Mayurasana (Peacock Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Place the hands under the shoulders as if going up into Urdhva Dhanurasana (Upward Bow Pose) and belt the elbows to keep the upper arms parallel.
• Place the sandbag across the sternum, approximately over the area where you were placing your elbows in Mayurasana.

Mayurasana (Peacock Pose)

Malasana (Garland Pose)
• Support the heels on a wedge or blankets.
• Put a belt around the body and the knees to act as a sling to support the legs. Release the inner thighs and widen the hip creases.

Bakasana (Crow Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Bakasana (Crow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster
• Hold for 5-10 min.

Viparita Karani (Upside Down Pose)
• Hold for 5-10 min

Shavasana (Corpse Pose)

Tags: Intermediate, Arm Balances, Core Poses

[Civic duties fulfilled! We now return to our regularly scheduled (if somewhat delayed) programming. Here’s the whole week’s sequences, including yesterday.]

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

March 19

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 20

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose)

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Garudasana (Eagle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Sukhasana (Comfortable Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Bound Angle Pose) upright and folding forward

Upavishtha Konasana (Seated Angle Pose) upright and folding forward

Siddhasana (Accomplished Pose)

Janu Shirshasana (Head of the Knee Pose)

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Dandasana (Staff Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)

March 21

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Surya Namaskar (Sun Salutation) any simple variation--3 to 5 rounds

Surya Namaskar (Sun Salutation) any challenging variation--3 to 5 rounds

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Baddha Konasana (Bound Angle Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Baddha Konasana (Bound Angle Pose)

Paripurna Navasana (Full Boat Pose)

Baddha Konasana (Bound Angle Pose)

Ardha Navasana (Half Boat Pose)

Baddha Konasana (Bound Angle Pose)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 22

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)

Marichyasana 3 (Marichi’s Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)

Marichyasana 6 (Marichi’s Pose 6)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 23

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster/blankets cross-wise under the back

Shalabhasana (Locust Pose)

Matsyasana (Fish Pose) any leg variation with a bolster/blankets cross-wise under the back

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog pose)

Supta Virasana (Reclined Hero Pose) over a bolster OR Eka Pada Bhekasana (Single Leg Frog Pose)

Ushtrasana (Camel Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

March 24

Adho Mukha Shavasana (Downward Facing Corpse Pose) 3-5 min

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster, 2-3 min each side

Side stretch over a bolster, 2-3 min each side

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster/blankets cross-wise under the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) both crossings

Virasana (Hero Pose) with Pashchima Baddha Hastasana (Reverse Bound Hands Pose) clasping the wrists or elbows behind the back, both crossings

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Vashisthasana (Vashistha’s Pose) with the knee down

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Virasana (Hero Pose) with Gomukhasana (Cow Face Pose) arms

Virasana (Hero Pose) with Pashchima Namaskarsana (Reverse Prayer Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Vashisthasana (Vashistha’s Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Vashisthasana (Vashistha’s Pose) with one knee down

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) with arm variations behind the back (See Halasana article)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose) with arm variations

Shavasana (Corpse Pose)

March 25

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 12

Tags: Basic

[I have jury duty this week and it’s left me a bit crazed trying to fit everything else in, so I’m posting the year of yoga in pieces.]

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will normally (!) be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

March 19

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 12

Tags: Basic

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Block between the thighs.
• Grip the edges of the mat and stretch it out.

Child’s Pose
• Grip the edges of the mat and stretch it out.

[In the following sequence, flow seamlessly from pose to pose.]

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight, first leg
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight, second leg
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose with the feet pointed
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) legs only with forward bend

Baddha Konasana (Bound Angle Pose) sitting on blankets or a block

Baddha Konasana (Bound Angle Pose) on the floor, balancing with the feet off the ground

Paripurna Navasana (Full Boat Pose) prep with the knees bent, holding onto the thighs, balancing

Paripurna Navasana (Full Boat Pose) balance, holding onto a belt around the feet

Paripurna Navasana (Full Boat Pose) in stages:
• Knees bent, hands on the floor
• Knees bent, hands up
• Full pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Simple rolling along the back, catching the balance in the siting up position to keep the feet off the floor

Ardha Navasana (Half Boat Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)
• Feet on blocks
• Hold onto a belt looped around the ankles

Salamba Sarvangasana 1 (Shoulder Stand 1) rolling up into the pose

Shavasana (Corpse Pose)

Tags: Basic, Hip Openers, Core Poses

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster across the back

Utthita Hasta Padasana 1 (Extended Hand to Big Toe Pose 1) with the raised foot on ropes or a ledge
• Upright and forward bend variation

Parivrtta Hasta Padangusthasana (Revolved Hand to Big Tie Pose) with the raised foot on ropes or a ledge

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Bharadwajasana 2 (Bharadwajasana’s Pose 2)
• Simple variation with leg in Janushirshasana (Head of the Knee Pose) and binding with a belt.
• Full pose.

Adho Mukha Vrkshasana (Hand Stand)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Mayurasana (Peacock Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Mayurasana (Peacock Pose)

Malasana (Garland Pose)

Supta Kurmasana (Sleeping Turtle Pose) preparation with feet on bolster
• Make a square shape with the legs, place the feet up on a bolster and fold forward.

Bakasana (Crow Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Bakasana (Crow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Eka Pada Galavasana (Single Leg Galava’s Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Eka Pada Galavasana (Single Leg Galava’s Pose)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Advanced, Arm Balances, Core Poses, Practice Lab

I had an interesting challenge to face this week. I had a class that used a rope wall a LOT, but then I had to reconceive the class for a non-iyengar studio without a rope wall and no other props than blocks, blankets and belts. I thought I’d post both here.

Overall, we were still working with widening and releasing the large muscles of the back: gluteus maximus, latissimus dorsi and trapezius. In particular, we began to zero in on the neck and shoulder girdle with the following actions:

• Soften and widen the upper half of the trapezius, releasing the back of the neck and loosening the upper shoulder blades away from each other.
• As you widen the back, widen and deepen the eyes of the chest, balancing the front and back.
• Expand the neck ribs (the first two ribs) three dimensionally.
• Either turn the neck ribs towards the head in a back bend or away from the head in a forward bend.

On top of that, create a feeling of softness and fluidity in the the back body as you move.

Sequence 1 (with rope wall):

Utkatasana (Furious Pose) on ropes
• Hold onto rope and hang in the pose to stretch out the back.

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose) on ropes
INTO Urdhva Mukha Pashchimottanasana (Upward Facing Intense West Stretch Pose) on ropes
INTO Adho Mukha Shvanasana (Downward Facing Dog Pose) on ropes
• From Adho Mukha Shvanasana on the ropes with the heels on the wall, reach back and either take hold of the lowest rope hook or the ankles, depending on your reach.
• Let the head hang. If the head touches the floor, walk the feet forward.
• Go back to Adho Mukha Shvanasana for a few moments to finish.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Pashchimottanasana (Upward Facing Intense West Stretch Pose) on ropes
• Tie a low rope between two high ropes on separate rope stations as if setting up for hanging Shirshasana (Head Stand).
• Drape a couple of blankets over the ropes for cushioning.
• Climb up into the ropes with the loop behind the back ribs and the hips hanging down.
• Straighten the legs and rest the backs of the thighs on the wall.
• Slide down a little to deepen the stretch and draw the flesh of the back towards the head.
• Release the chin into the chest.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Dandasana (Staff Pose) rope lift
• Loop the arms through the ropes of one rope station and grasp the hands knots.
• Straighten the arms, standing up on a block if necessary.
• Keep the arms straight and pick the knees up and hold.
• Repeat 2-3 times.
• For the second set of 2-3 repetitions, try to come up with the legs bent, the straighten the legs.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Shirshasana (Head Stand)/Urdhva Mukha Pashchimottanasana (Upward Facing Intense West Stretch Pose) on ropes sequence.
• Halve a high rope on each of two adjacent rope stations.
• Grasp the ropes and walk the feet up the wall so that you end up with the back and legs flat against the wall.
• Hold for a few moments.
• Slide down the wall into Urdhva Mukha Pashchimottanasana.
• Hold for a few moments.
• Slide or walk back up to the Sirshasana position.
• 2-3 repetitions.

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Ropes 1
• 5-8 repetitions

Rolling sequence:
• Roll back and forth with the knees bent, softening the back, 5-8 reps.
• Roll between Dandasana (Staff Pose), Pashchimottanasana (Intense West Stretch Pose) and Halasana (Plough Pose), 5-8 reps.
• Add Purvottanasana (Intense East Stretch Pose) to the sequence between Dandasana and Halasana, 5-8 reps.

Ropes 1
• 5-8 repetitions

Urdhva Prasarita Padasana (Upward Extended Feet Pose) INTO Halasana (Plough Pose)
• Roll up and down with control and no momentum, 5-8 reps.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
• Once with each leg kicking up in the regular hand position.
• Once with hands turned out.
• Once with each of the hands turned back.

Viparita Dandasana (Inverted Staff Pose) over the chair
• Do the pose with a rolled up mat across the edge of the chair under the upper back.

Chair Drop-Back Sequence:
[Cycle through the following 3-4 times]
Eka Pada Sarvangasana (Single Leg Shoulder Stand) one side only
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to chair one side only
Eka Pada Sarvangasana (Single Leg Shoulder Stand) second side
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to chair second side
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back to chair

Drop- Back Sequence:
[Cycle through the following 3-4 times]
Eka Pada Sarvangasana (Single Leg Shoulder Stand) one side only
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to floor one side only
Eka Pada Sarvangasana (Single Leg Shoulder Stand) second side
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to floor second side
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back to floor

Shavasana (Corpse Pose)


Sequence 2 (without rope wall):

Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster, 5 min

Supta Padangusthasana 2 (Reclined big Toe Pose 2) 2 min each side

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utkatasana (Furious Pose) into wall
• Have a block between the thighs.
• Rest the forearms on the wall.

Uttanasana (Intense Stretch Pose) with the feet apart
• Come into the pose with the back against the wall.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Rolling sequence:
• Roll back and forth with the knees bent, softening the back, 5-8 reps.
• Roll between Dandasana (Staff Pose), Pashchimottanasana (Intense West Stretch Pose) and Halasana (Plough Pose), 5-8 reps.
• Add Purvottanasana (Intense East Stretch Pose) to the sequence between Dandasana and Halasana, 5-8 reps.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Urdhva Prasarita Padasana (Upward Extended Feet Pose) INTO Halasana (Plough Pose)
• Roll up and down with control and no momentum, 5-8 reps.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
• Once with each leg kicking up in the regular hand position.
• Once with hands turned out.
• Once with each of the hands turned back.

Pincha Mayurasana (Forearm Stand)

Pincha Mayurasana (Forearm Stand)
• Palms up instead of down.

Pincha Mayurasana (Forearm Stand)

Setu Bandha (Bridge Pose) with blocks under the sacrum and blankets under the shoulders

Eka Pada Setu Bandha (Single Leg Bridge Pose) with blocks under the sacrum and blankets under the shoulders

Salamba Sarvangasana 2 (Shoulder Stand 2) with the wrists belted instead of the hands clasped
Halasana (Plough Pose)
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Salamba Sarvangasana 2 (Shoulder Stand 2)
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)

Shavasana (Corpse Pose)

Tags: Intermediate, Arm Balances, Inversions, Back Bends

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

March 12

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Vrkshasana (Tree Pose)

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Utkatasana (Furious Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 13

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Virasana (Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Krounchasana (Heron Pose)

Parivrtta Krounchasana (Revolved Heron Pose)

Marichyasana 1 (Marichi’s Pose 1)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

March 14

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

[In the following sequence, flow seamlessly from pose to pose.]

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with hands on the floor and back leg straight

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose with the toes pointed, as if doing Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 15

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Parshvottanasana (Intense Side Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Janu Shirshasana (Head of the Knee Pose)

Marichyasana 1 (Marichi’s pose 1) twist only

Janu Shirshasana (Head of the Knee Pose)

Marichyasana 3 (Marichi’s Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Marichyasana 5 (Marichi’s Pose 6) twist away from raised knee only

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Marichyasana 6 (Marichi’s Pose 6)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 16

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Shalabhasana (Locust Pose)

Makrasana (Crocodile Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Dhanurasana (Bow Pose)

Makarasana (Crocodile Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Ushtrasana (Camel Pose)

Dhanurasana (Bow Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Ushtrasana (Camel Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) With the feet apart

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

March 17

Urdhva Baddha Hastasana (Upward Bound Hands Pose) in Tadasana (Mountain Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose with the palms turned out (fingers pointing away from each other)

Child’s Pose

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Vashisthasana (Vashistha’s Pose) with one knee down

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 18

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


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A Year of Intermediate Yoga: Week 11

Tags: Basic

This week we took some time to stretch out and warm up all the leg joints. Then we broke down forward bends into three elements:

1. Folding at the hips.
2. Lengthening forward through the sides of the body.
3. Stretching out the backs of the legs.

Instead of starting with the legs straight, we came into poses with the legs bent, focusing on the depth of the hip crease and the length in the sides of the trunk. Then we practiced straightening the legs, but without losing the first two elements. That meant that we were not necessarily doing the poses with the legs fully straightened.

The Sequence:

Vajrasana (Thunderbolt Pose) with the elbows clasped behind the back
• Come into the pose with the ankles belted together and a blanket behind the knees.

Vajrasana (Thunderbolt Pose) with the arms in Urdhva Baddhanguliyasna (Upward Bound Fingers Pose)
• Curl the toes under.

Vajrasana (Thunderbolt Pose)

Calf massage:
• Come to all fours and take one shin and wedge it into the crack behind the opposite knee.
• Gently press down on the back of the knee to widen and release the flesh there.
• Work your way down the back of the calf in three or four stages, pressing into the soft tissue and releasing any knots.
• End with crossing one ankle on top of the other and sitting back.
• Repeat on the second side.

Arch massage:
• Sit back with one instep pressing into the opposite arch.
• Hold this position for 30 to 60 seconds, releasing the flesh of the arch.
• Repeat on the other side.

Vajrasana (Thunderbolt Pose) with the toes curled under
• This should be a little easier now.

Gomukhasana (Cow Face Pose) variation
• The common variation is to cross one knee behind the other and sit back in between the heels.
• In this variation, press the shins together and sit back without letting them come apart.
• Do this variation twice. The first time, support your self with a block. The second, try to balance.

Gomukhasana (Cow Face Pose)
• Do the common variation, keeping the hips level, sitting up on a block or blankets to achieve this if necessary.

Seated Garudasana (Eagle Pose) twist.
• In a seated position, cross the right leg over the left and hook the foot behind the left ankle.
• If you are unable to hook the foot, press the shins together.
• Roll to you left, so that the right leg is on top and walk the upper body around to the left so that it lengthens out behind you.
• hold for 30 to 60 seconds and then do the other side.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose) with a block between the thighs

Utkatasana (Furious Pose) with a block between the thighs INTO Uttanasa (Intense Stretch Pose)
• Once in Uttanasa bend the legs, deepen the hip creases and lengthen the sides of the trunk down towards the floor.
• Work on straightening the legs without losing the depth in the hip crease, perhaps not straightening them all the way in the pose if necessary.

Virabhadrasana 2 (Warrior Pose 2) INTO Utthita Parshvakonasana (Extended Side Angle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose) INTO Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana (Extended Triangle Pose) INTO Ardha Chandrasana (Half Moon Pose) INTO Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose) flat back only
• Start with the front leg a little bent to get the depth in the hip crease.

Parshvottanasana (Intense Side Stretch Pose) flat back only INTO Virabhadrasana 3 (Warrior Pose 3) INTO Parshvottanasana (Intense Side Stretch Pose) full pose

Vajrasana (Thunderbolt Pose with a blanket behind the knees

Virasana (Hero Pose) with a blanket behind the knees and the hips on a block.

Virasana (Hero Pose)

Adho Mukha Shvanasana (Dwwnward Facing Dog Pose)

Sarvangasana (Shoulder Stand) on the chair

Ardha Halasana (Half Plough Pose) on the chair

Shavasana (Corpse Pose) legs on the chair

Tags: Basic, Standing Poses, Hip Openers

This sequence continues the ideas from previous weeks about softening and widening the big muscles of the back--gluteus maximus, latissimus dorsi and trapezius--and unlacing the spine from the back.

Many of these poses are asymmetrical back-bends and can be thought of as “twisting” back bends as one side gets pulled towards the back leg. When, say, the left leg is back, widen the left back ribs away from the spine and around to the sternum as you widen the right ribs away from the sternum around into the spine. Keep the bones and muscles wide and full so as not to pinch along the spine. As you turn, differentiate the upper ribs from the shoulder girdle, so that the twist can happen inside the collarbones, arm bones and shoulder blades.

The Sequence

Utkatasana (Furious Pose) on ropes
• Hold onto rope and hang in the pose to stretch out the back.

Parivrtta Hasta Padangusthasana (Revolved Hand To Big Toe Pose) with foot on ledge

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Eka Pada Bhekasana (Single Leg Frog Pose)
• Repeat on both sides.

Padangustha Dhanurasana (Big Toe Bow Pose)

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) variation at the wall
• Lean forward and reach the arms up the wall to stretch out the back.

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) full pose

Hanumanasana (Hanuman’s Pose)
• Support the pose by stacking blankets/bolsters up underneath you.
• Keep the trunk upright, shoulders over the hips, and the arms down by the sides.

Natarajasana (King Dancer Pose) variation
• Do the pose with the standing leg bent and the raised leg resting on a chair.

Natarajasana (King Dancer Pose) variation
• From the above variation, shift the weight forward onto the front leg and come to stand.

Adho Mukha Shvanasana (Downward Facing Dog pose)

Uttanasana (Intense Stretch Pose)

Parivrtta Uttanasana (Revolved Intense Stretch Pose)

Ardha Halasana (Half Plough Pose)

Shavasana (Corpse Pose) with the legs up on a chair

Tags: Intermediate, Back Bends

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

March 5

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose)

Uttanasana (Intense Stretch Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 1 (Warrior Pose 1)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 6

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) forward bend without the arm variation

Adho Mukha Virasana (Downward Facing Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

March 7

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

[In the following sequence, flow seamlessly from pose to pose.]

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)
• Jump or step forward into pose from Adho Mukha Shvanasana.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Jump or step back into pose from Vajrasana.

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)

Paripurna Navasana (Full Boat Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)

Ardha Navasana (Half Boat Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose)

Jathara Parivartanasana (Belly Turning Pose)

Vajrasana (Thunderbolt Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 8

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Marichyasana 3 (Marichi’s Pose 3)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Marichyasana 6 (Marichi’s Pose 6)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Pashasana (Noose Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 9

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Shalabhasana (Locust Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Bhujangasana (Cobra Pose)

Ardha Chandrasana (Half Moon Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Virabhadrasana 1 (Warrior Pose 1)

Dhanurasana (Bow Pose)

Virabhadrasana 3 (Warrior Pose 3)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

March 10

Parvatasana in Virasana (Mountain Pose in Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskar (Reverse Prayer Pose) in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1) with the leading arm bound behind the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Bharadwajasana 1 (Bharadwaja’s Pose 1) with the leading arm bound behind the back

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1) with the leading arm bound behind the back

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Setu Bandha (Bridge Pose) over a bolster

Shavasana (Corpse Pose) with a blanket or bolster under the trunk

Shavasana (Corpse Pose)

March 11

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


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A Year of Intermediate Yoga: Week 10

Tags: Basic

The idea this week was to stretch out the front of the body by opening up the hip crease: lengthening down from the hip crease into the thigh and stretching up from the hip crease to the top of the head. Keep the lower back from crunching by widening the back ribs, lengthening the buttock flesh down the body and stretching the sides of the waist up towards the head.

The Sequence

Opening Stretches
• Lie on the back with the feet flat and the knees up. Wrap the arms across the chest and hugh the shoulder blades. Stay here for a minute or so to soften and widen the back body. At the half-way mark of your time here, change the crossing of the arms.
• Still on the back with the knees up, reach the right arm over head, resting it on the floor. Bring the left hand across to the top of the chest on the right side. As you inhale, reach through the arm. As you exhale, keep reaching through the arm and press the chest down into the floor. Widen the back ribs.

Opening Vinyasa
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense West Stretch Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight, second side
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Urdhva Hastasana (Upward Hands Pose) with a belt around the wrists
• Press out into the belt and widen the back

Utkatasana (Furious Pose) with a belt around the wrists
• Press out into the belt and widen the back

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1) with the hands on the hips

Virabhadrasana 1 (Warrior Pose 1) with a belt around the wrists
• Press out into the belt and widen the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge Sequence
• Back leg up, hands on the floor
• Back knee down, hands on the floor
• Back knee down, hands on blocks under the shoulders
• Back knee down, front foot on one block, one hand on second block under shoulder so that trunk is lifted
• Back knee down, block under back foot, toes curled under, one hand on second block under shoulder so that trunk is lifted.

Purvottanasana (Intense East Stretch Pose) Table Top Variation with the hands on blocks

Vajrasana (Thunderbolt Pose) with Pashchima Baddha Hastasana (elbows clasped behind the back)

Purvottanasana (Intense East Stretch Pose) Table Top Variation with the hands on blocks

Ushtrasana (Camel Pose) with the feet up on a bolster

Ushtrasana (Camel Pose) either repeating with the bolster, or toes curled under, or full pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose) holding the ankles with the feet on a block

Reclined buttock stretch
• One ankle on the opposite thigh, draw the legs in.

Setu Bandha (Bridge Pose) holding the ankles with the feet on a block

Salamba Sarvangasana (Shoulder Stand) with the feet on the wall)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) on the bolster

Shavasana (Corpse Pose) with a bolster under the knees

Tags: Basic, Back Bends, Standing Poses

This time, Kristen and I decided to work on the advanced head stand variations. Kristen had the idea of balancing out the front and back across the shoulder girdle by widen both the broad fibers of the trapezius and the pec minor/eyes of the chest.

The Sequence

Supta Padangusthasana 2 (Reclined Big Toe Pose 2) with the leg on a bolster

Supta Padangusthasana 2 (Reclined Big Toe Pose 2) with the leg resting on the floor

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ropes 1, 5-8 rounds

Adho Mukha Vrkshasana (Hand Stand)

Ropes 1, 5-8 rounds

Pincha Mayurasana (Forearm Stand)

Ubhaya Padangusthasana (Both Big Toes Pose)

Marichyasana 3 (Marichi’s Pose 3)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• lift the head up to touch the raised shin.

Marichyasana 6 (Marichi’s Pose 6)

Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Prasarita Padottanasana (Widespread Feet Pose) with Head Stand arm variations
• Shirshasana 1
• Shirshasana 2
• Shirshasana 3
• Baddha Hasta Shirshasana
• Mukta Hasta Shirshasana

Shirshasana 1 (Head Stand 1) free standing

Shirshasana 2 (Head Stand 2) free standing

Shirshasana 3 (Head Stand 3) against the wall
Baddha Hasta Shirshasana (Bound Hands Head Stand) against the wall
Mukta Hasta Shirshasana (Free Hand Head Stand) against the wall

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Niralamba Sarvangasana (Unsupported Shoulder Stand) against the wall
Karnapidasana (Pressure on the Ear Pose) against the wall

Shavasana (Corpse Pose)

Tags: Advanced, Arm Balances, Inversions, Practice Lab

In this practice, focus on releasing and widening the big muscle groups of the back: gluteus maximus, latissimus dorsi and trapezius. Soften and unlace the spine from the back, as we have been doing in previous classes.

In the twisted poses, keep the back body soft and wide and turn from the back ribs. Come into the pose and pause for a moment before activating the twist. Allow the basic shape of the pose to help release the big back muscles. Then when twisting, say, to the right, widen the left back ribs away from the spine and around to the sternum as you widen the right ribs away from the sternum around into the spine, keep the bones and muscles wide and full so as not to pinch along the spine. As you turn, differentiate the upper ribs from the shoulder girdle, so that the twist can happen inside the collarbones, arm bones and shoulder blades.

The Sequence

Utkatasana (Furious Pose) on ropes
• Hold onto rope and hang in the pose to stretch out the back.

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1) with foot on ledge

Parivrtta Hasta Padangusthasana (Revolved Hand To Big Toe Pose) with foot on ledge

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand
Parivrttaikapada Shirshasana (Revovled Single Leg Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)
• Without binding.

Marichyasana 3 (Marichi’s Pose 3)
• With binding, using a belt if necessary.

Marichyasana 6 (Marichi’s Pose 6)

Marichyasana 3 (Marichi’s Pose 3)
• With binding, using a belt if necessary.

Parshva Bakasana (Side Crow Pose) 3 times each side
• Go lightly into the pose, moving with the breath and without holding for more than a moment.
• Go from side to side quickly and smoothly, only holding the pose the last time on each side.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Baddha Konasana (Bound Angle Pose) in Shoulder Stand
Upavishtha Konasana (Seated Angle Pose) in Shoulder Stand
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side pressure on the Ear Pose)
Halasana (Plough Pose)

Parshva Halasana (Side Plough Pose) into
Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) 3 times each side
• Be up on 1 blanket instead of 3. Use a belt for the arms.
• With the legs in Parshva Halasana on the right side of the head, swing the right leg up and across the body into Eka Pada Parshva Sarvangasana on the left side.
• Go lightly into the poses, moving with the breath and without holding for more than a moment.
• Go from side to side quickly and smoothly, only holding the pose the last time on each side.

Pashchimottanasana (Intense West Stretch Pose)
• Support the head with a blanket, block or bolster.

Adho Mukha Shavasana (Downward Facing Corpse Pose) over a bolster

Shavasana (Corpse Pose)

Tags: Intermediate, Standing Poses, Inversions, Twists

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

February 26

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Virabhadrasana 1 (Warrior Pose 1)

Uttanasana (Intense Stretch Pose)

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 27

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)

February 28

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Paripurna Navasana (Full Boat Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Ardha Navasana (Half Boat Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 1

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only

Marichyasana 3 (Marichi’s Pose 3)

Marichyasana 6 (Marichi’s Pose 6)

Parivrtta Trikonasana (Revolved Triangle Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 2

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Shalabhasana (Locust Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Bhujangasana (Cobra Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Dhanurasana (Bow Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

March 3

Setu Bandha (Bridge Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back

Parvatasana in Virasana (Mountain Pose in Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Gomukhasana (Cow Face Pose)

Matsyasana (Fish Pose) with a bolster across the back

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Pashchima Namaskarasana in Virasana (Reverse Prayer Pose in Hero Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back
Intermediate Alternative: Supta Virasana (Reclined Hero Pose) with a bolster across the back

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

March 4

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 9

Tags: Basic

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Floor Stretch Sequence:
• Lying on the back, place the right ankle on the left thigh and draw the left thigh in.
• Roll over onto the left side, place the right foot flat on the floor and turn the thigh so the shin point straight up.
• Hook the right leg around the left, drop the knees all the way over to the left and take a twist.
• Repeat on the second side.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose) flat back only

Prasarita Padottanasana 1 (Widespread Feet Pose 1) flat back only

Parshvottanasana (Intense Side Stretch Pose) arms reaching forward

Parivrtta Trikonasana (Revolved Triangle Pose) 2 times

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Marichyasana 3 (Marichi’s Pose 3)

Gomukhasana (Cow Face Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Basic, Standing Poses, Twists

Like many people, I have a slew of imbalances that plague me. It’s always the same three or four things that are linked, and that go through cycles of being more or less aggravated. When they do flare up, it’s usually a sign that’s something has shifted and everything else is gripping like mad while the body figures out what it’s supposed to be doing. At times like these, I find it best to batten down the hatches and modify my practice accordingly until things sort themselves out. It’s much less crazy-making that way.

Right now my chest and side are incredibly tight and it’s pulling on my shoulder to the point where the muscles there are weak and over-burdened. So I came up with this practice that includes a lot of side stretches, twists and chest-openers to help create some space in the body.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog) on the ropes

Side stretch over a bolster

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Parshvottanasana (Intense Side Stretch Pose) With the arms unbound

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Parivrtta Trikonasana (Revolved Triangle Pose)

Uttanasana (Intense Stretch Pose)

Parighasana (Gate Pose)

Virabhadrasana 1 (Warrior Pose 1)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Ropes 1--8-10 rounds

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Leg supported by a bolster.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Rolling all the way to the side so that the leg is resting on the floor.

Salamba Sarvangasana 1 (Shoulder Stand 1)
Baddha Konasana (Bound Angle Pose) in Shoulder Stand
Upavishtha Konasana (Seated Angle Pose) in Shoulder Stand
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Eka Pada Parshva Sarvangasana (Single Side Shoulder Stand)
Parshva Sarvangasana (Side Shoulder Stand)
Eka Pada Setu Bandha (Single Leg Bridge Pose) from drop-back
Setu Bandha (Bridge Pose) from drop-back

Janu Shirshasana (Head of the Knee Pose)

Maha Mudra (Great Seal)

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)

Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Shavasana (Corpse Pose)

Tags: Advanced, Practice Lab, Standing Poses, Inversions, Forward Bends

Continuing on from last week’s focus on creating freedom in the back in back bends, the theme this week is to balance out the stretch of the back body by creating space inside the trunk cavity and by allowing the spine to separate away from the rib cage. When going through the sequence, consider the following instructions:

To create space in the pelvis:

• Soften and widen the gluteus maximus.
• Expand the inner wall of the pelvis, the iliacus.
• Move the inner face of the sacrum away from the pubic bone.

To create space in the middle trunk:

• Soften and widen the lattissimus dorsi.
• Expand the inner surface of the floating ribs.

To create space in the upper ribcage and free the neck:

• Soften and widen the trapezius.
• Expand the inner surface of the first two or three ribs

To create space in the trunk as a whole:

• Move the inner wall of the pelvis and the inner wall of the top ribs away from each other.

To Deep the forward bends and widen the back:

• As you move the two ends away from each other, turn the inner wall of the pelvis towards the head and the neck ribs away from the head.


The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Hasta Padangusthasana 1 (Extended hand to Big Toe Pose 1)
• Simple variation with the raised leg supported.

Hip Stretch
• Sitting on a chair, put one ankle on the opposite thigh and fold forward.
• This stretch can also be done lying on the back.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose) three arm variations
• First: hands on blocks under shoulders, lifting and widening the back.
• Second: arms extended forward, hands on blocks or floor.
• Third: turn the hands back, stretch the arms back towards back foot.

Prasarita Padottanasana 1 (Widespread Feet Pose 1) three arm variations
• First: arms and trunk reaching forward, head off the ground.
• Second: arms extended, reaching between the legs.
• Third: classic tripod position.

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Baddha Konasana (Bound Angle Pose) in Shoulder Stand
Upavishtha Konasana (Seated Angle Pose) in Shoulder Stand
Supta Konasana (Reclined Angle Pose)
Karnapidasana (Pressure on the Ear Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Raised leg resting on bolster.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Raised leg resting all the way down on the floor.

Malasana (Garland Pose)
• Heels on a wedge or folded blanket.
• Belt around back and knees to support the legs.

Marichyasana 1 (Marichi’s Pose 1)

Bakasana (Crow Pose)

Supta Kurmasana (Sleeping Turtle Pose) preparation
• Bring the heels together, resting the feet on a bolster, and drop the knees out to the side making a square shape with the legs.
• Extend Forward towards the feet.

Upavishtha Konasana (Seated Angle Pose)

Kurmasana (Turtle Pose)

Tittibhasana (Firefly Pose)

Shalabhasana (Locust Pose)
• Spend a minute or so resting on the belly to allow the back to release before lifting up.

Chatushpadasana (Four Feet Pose) or Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

Tags: Intermediate

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

February 19

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extendes Side Angle Pose)

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parighasana (Gate Pose)

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Uttanasana (Intense Stretch Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 20

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Janu Shirshasana (Head of the Knee Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Upavishtha Konasana (Seated Angle Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)

February 21

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Uttanasana (Intense Stretch Pose)

Paripurna Navasana (Full Boat Pose)

Uttanasana (Intense Stretch Pose)

Ardha Navasana (Half Boat Pose)

Uttanasana (Intense Stretch Pose)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 22

Supta Baddha Konasana (Reclined Bound Angle Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 6 (Marichi’s Pose 6)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashasana (Noose Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 23

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Shalabhasana (Locust Pose)

Dhanurasana (Bow Pose)

Shalabhasana (Locust Pose)

Virabhadrasana 1 (Warrior Pose 1)

Shalabhasana (Locust Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

February 24

Setu Bandha (Bridge Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation) any simple variation, 3-5 rounds

Surya Namaskar (Sun Salutation) any challenging variation, 3-5 rounds

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Parshvottanasana (Intense Side Stretch Pose) full pose with hands behind back

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Prasarita Padottanasana 2 (Widespread Feet Pose 2)

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Tadasana with Garudasana arms (Mountain Pose with Eagle Pose arms)

Garudasana (Eagle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Shavasana (Corpse Pose)

February 25

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 8

Tags: Basic

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Parvatasana in Vajrasana (Mountain Pose in Thunderbolt Pose)

Parvatasana in Vajrasana (Mountain Pose in Thunderbolt Pose)
• Toes curled under.

Vajrasana (Mountain Pose)
• Ankles crossed.

Vajrasana (Mountain Pose)
• The Instep of one foot crossed over the arch of the other.

Vajrasana (Thunderbolt Pose)
• Toes curled under.

Uttanasana (Intense Stretch Pose)
• Do the pose with a rolled blanket or blocks under the toes to make it a calf stretch.

Uttanasana (Intense Stretch Pose)

Uttanasana (Intense Stretch Pose)
• Calf stretch variation.

Uttanasana (Intense Stretch Pose)

Tadasana (Mountain Pose)

Vrkshasana (Tree Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 3 (Warrior Pose 3)
• Hands on blocks to focus on lifting the leg.

Virabhadrasana 3 (Warrior Pose 3)
• Either the full pose or with the arms by the sides.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)
• Feet on blocks, holding a belt around the ankles.

Ardha Halasana (Half Plough Pose) with the feet on a chair
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Salamba Sarvangasana 1 (Shoulder Stand 1)
Ardha Halasana (Half Plough Pose) with the feet on a chair

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Head on the chair.

Shavasana (Corpse Pose)

Tags: Basic

Iyengar nerds always tend to have tons of pieces of paper about the place with sequences scribbled on them. Sequences from classes they’ve taken, or ones from classes taught by other teachers that get passed around. Kristen and I have had an idea about trying to figure out a good sequence to teach/learn dropping back from Tadasana (Mountain Pose) into Urdhva Dhanurasana (Upward Bow Pose), but neither of us have quite been ready for it yet, so once again (third week in a row!) we found ourselves looking around for something else to practice. We came across a practice on a handout with a few different sequences leading into Padmasana (Lotus Pose) from different sources. We settled on a practice that I think was given by Geeta Iyengar and recorded by teacher Kathy Curran.

We modified it a bit in a couple of places, and I’ve never been able to do Padmasana in Head Stand, so I’ve included my modifications there. It turned out to be a really great practice that did wonders for the hips and ankles as well.

The Practice

Upavishtha Konasana (Seated Angle Pose)
• Seated upright only.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Leg supported by a bolster.

Upavishtha Konasana (Seated Angle Pose)
• Full pose with forward bend.

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Rolling all the way to the side so that the leg is resting on the floor.

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)
• Foot up on a rope hook.

Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)
• Foot up on a rope hook.

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)
• Full pose.

Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)
• Full pose.

Utthita Bhekasana (Extended Frog Pose) at wall
• Stand with the back to the wall, one leg bent and tucked in behind you with the top of the foot against the wall.
• My quads are really tight, so I did a varition facing into the wall first, pressing the foot of the bent leg towards the hip.

Ardha Baddha Padmottanasana (Half Bound Lotus INtense Stretch pose) at wall
• Instead of going all the way forward into the full pose, stand upright with the back against the wall.
• Place one foot on the top of the opposite thigh and length.
• Lengthen the thigh down, the body up.

Eka Pada Bhekasana (Single Leg Frog Pose)

Vajrasana (Thunderbolt Pose)

Vajrasana (Thunderbolt Pose)
• Sit with the toes together and the heels rolling out, the buttocks resting on the soles of the feet.

Virasana/Parvatasana (Hero Pose/Mountain Pose)

Siddhasana (Accomplished Pose)

Dandasana into Janu Shirshasana (Staff Pose into Head of the Knee Pose)

Ardha Padmasana (Half Lotus Pose)

Padmasana (Lotus Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in head stand
Upavishtha Konasana (Seated Angle Pose) in head stand
Urdhva Padmasana (Upward Lotus Pose) or Baddha Konasana
Parshva Padmasana (Side Lotus Pose) or Parshva Baddha Konasana (Side Bound Angle Pose)
Pindasana (Embryo Pose) either in Padmasana or Baddha Konasana

Matsyasana (Fish Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Urdhva Padmasana (Upward Lotus Pose)
Pindasana (Embryo Pose)
Parshva Pindasana (Side Embryo Pose) with bolsters on either side of the head on which to rest the knees.

Shavasana (Corpse Pose)

Tags: Advanced, Practice Lab

Though we are moving on from the work with the elbows, we are still using the balanced joint as a place of grounding from which to expand the back body. When going through the sequence consider the following instructions:

• Soften, widen and lift from the floating ribs.

• Ground through the elbow joints and the lesser trochanters, moving them away from the floating ribs.

• Keep the buttocks (gluteus maximus) relaxed throughout the practice. Allow the strength to come from the deeper muscles of the hips and pelvis.

• Soften and unlace the spine from the back, allowing it to settle back away from the ribs. Though the spine needs to come deeper into the body during the back bends, pushing it forward will only grip the muscles surrounding it and jam it into the ribs. This will actually limit its mobility. Allow the shape of the pose to do the work of bringing the spine in. Instead, focus on softening and creating space around by moving it away from the ribs and closer to the skin. In this way the back to front movement can happen spontaneously and effortlessly.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Hasta Padangusthasana1 (Extended Hand to Foot Pose 1)
• SImple variation with the raised foot on some form of ledge and holding on to the foot with a belt.

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Adho Mukha Vrkshasana (Hand Stand)

Makarasana (Crocodile Pose)

Pincha Mayurasana (Forearm Stand)

Shalabhasana 2 (Locust Pose 2)

Salamba Shirshasana 2 (Head Stand 2)

Supta Virasana (Reclined Hero Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Bhekasana (Frog Pose)

Padangustha Dhanurasana (Big Toe Bow Pose)

Vrschikasana 1 (Scorpion Pose 1) walk-down to chair
• With a chair against the wall, come into Pincha Mayurasana and proceed to take the legs down in stages.
• Bend the legs and place the tops of the feet on the wall.
• Walk the feet down to the back rest of the chair.
• Take the feet down to the seat of the chair.

Vrschikasana 2 (Scorpion Pose 2) walk-down to chair
• As for Vrschikasana 1, except come into it from hand stand.

Viparita Chakrasana (Inverted Wheel Pose) variation
• With the fingers interlocked as if for head stand, swing the legs up to the wall as if for forearm stand.
• Walk the feet down to the floor for Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose).
• Walk the feet back up the wall and flip over to come out of the pose.

Viparita Chakrasana (Inverted Wheel Pose)
• As for the previous variation, only come into with the arms straight.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Parivrtta Uttanasana (Revolved Intense Stretch Pose)

Ardha Halasana (Half Plough Pose) on a chair

Shavasana (Corpse Pose)

Tags: Intermediate

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

February 12

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 1 (Warrior Pose 1)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 3 (Warrior Pose 3)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 13

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Janu Shirshasana (Head of the Knee Pose)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)

February 14

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Ardha Navasana (Half Boat Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 15

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only

Janu Shirshasana (Head of the Knee Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 16

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Shalabhasana (Locust Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

February 17

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation) any simple variation, 3-5 rounds

Surya Namaskar (Sun Salutation) any challenging variation, 3-5 rounds

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Garudasana arms in Virasana (Eagle Pose arms in Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Shavasana (Corpse Pose)

February 18

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1 or simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2 or gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2 or a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 7

Tags: Basic

The focus this week is on lengthening, widening and strengthening the back and sides of the body.

The Sequence

Opening Wall Stretches
• Side stretch at wall: Lean the right side of the body into the wall with the right arm overhead. Bend the right elbow, take hold of it with the left hand and draw the arm up and over the top of the head. Hold for a minute or two and repeat on the second side.
• Shoulder Stretch at wall: Place the forearms and elbows on the wall with the palms together. Make a right angle at the hips with the feet under the pelvis hip width apart. Draw the inner thighs back and reach the arms forward.
• Chest opener: Place the right hand on the wall at shoulder height. Spread through the fingers and palm and, keeping the shoulder blade moving down the back, reach through the arm.

Urdhva Hastasana (Upward Hands Pose)

Vrkshasana (Tree Pose)

Virabhadrasana 2 (Warrior Pose 1)

Utthita Parshvakonasana (Extended Side Angle Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Makarasana (Crocodile Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana 2 (Locust Pose 2)
• See the picture above.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Vashisthasana (Vashistha’s Pose) with bent arm
• A side plank pose with the elbow bent and the forearm on the ground)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Glute Stretch
• Lying on the back, bring one ankle to the opposite thigh and draw the leg in.

Setu Bandha (Bridge Pose)

Salamba Sarvangasana (Shoulder Stand) with the feet on the wall

Ardha Halasana (Half Plough Pose) with the legs resting on a chair

Adho Mukha Sukhasana (Downward Facing Comfortable Pose) with the head and arms resting on the chair

Shavasana (Corpse Pose)

Tags: Basic

We were a little all over the place in our practice today. This sequence has a bunch of standing poses and Padmasana (Lotus Pose) variations. We were a little short of time and skipped the inversions, but I’ve added them in to make the sequence more balanced. If the standing poses seem a little random, we took the first fourteen or fifteen poses from Light on Yoga and alternated one from the end of the list with one from the top of the list, working our way to the middle. We left out Parivrtta Parshvakonasana (Revolved Side Angle Pose) because neither of us could face it.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Supta Padangusthasana 2 (Reclined Big Toe Pose 2) with the raised leg supported by a bolster

Supta Padangusthasana 2 (Reclined Big Toe Pose 2) with the raised leg all the way down on the ground

Utthita Trikonasana (Extended Triangle Pose)

Parighasana (Gate Pose)

Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)

Parivrtta Trikonasana (Revolved Triangle Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 1 (Warrior Pose 1)

Utthita Hasta Padangusthasana 1 and 2 (Extended Hand to Big Toe Pose 1 and 2)

Virabhadrasana 2 (Warrior Pose 2)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 3 (Warrior Pose 3)

Virasana (Hero Pose)

Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Kurmasana (Turtle Pose) preparation--folding forward with the soles of the feet together and away from the bodywithout bringing the arms under the legs

Baddha Konasana (Bound Angle Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)

Baddha Padmasana (Bound Lotus Pose)

Adho Mukha Padmasana (Downward Facing Lotus Pose)

Matsyasana (Fish Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Advanced, Practice Lab

Staying with the ideas presented in Practice Lab 1/27/09, and Intermediate Group Class 1/30/09, we move here into some more advanced forward bends and twists.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back with the bolster across the back rather than along it.
• Support the head and arms as necessary.

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Turn head in both directions.

Setu Bandha (Bridge Pose)
• Block(s) under the pelvis, legs straight and feet at wall.
• Belt wrists.
• Move the elbow joints away from the head.
• Widen and open the space between the floating ribs and the elbow joints.

Uttanasana (Intense Stretch Pose) with the feet apart
• Set up with the palms flat on the floor on either side of the feet. If necessary, put the hands up on blocks.
• Roll weight into the inner hand and elongate the palms and fingers away from the wrists.
• Strengthen the inner shoulder blades and move them down the length of the body towards the tailbone.
• Turn the cracks of the elbows away from each other to widen the chest and to bring the elbows in closer to the body.
• Deepen the elbow cracks towards the tips as you both lengthen through the wrists, palms and fingers and through the inner shoulder blades.
• Widen across the floating ribs and divide the back body, drawing the upper back over the head like a hood as you go down from the floating ribs to the heels.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Balance the elbows joints.
• Soften and widen across the floating ribs.
• Reach the elbow joints forward, away from the floating ribs.
• Lengthen the back body away from the floating ribs towards the heels.

Parshvottanasana (Intense Side Stretch Pose) with the arms forward
• With the right leg forward, expand the right floating ribs and move the right pelvic rim away from the head. Widen and wrap the left floating ribs around to help fill the right side.
• Reach the elbow joints forward, away from the floating ribs.
• Lengthen the back body away from the floating ribs towards the heels.

Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Roll weight into the inner hand and elongate the palms and fingers away from the wrists.
• Strengthen the inner shoulder blades and move them down the length of the body towards the tailbone.
• Turn the cracks of the elbows away from each other to widen the chest and to bring the elbows in closer to the body.
• Deepen the elbow cracks towards the tips as you both lengthen through the wrists, palms and fingers and through the inner shoulder blades.

Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Widen the elbow joints away from each other and roll the elbow cracks away from the midline of the body.

Parshvottanasana (Intense Side Stretch Pose) with the hands behind the back in reverse prayer
• Balance out the lower back area as before.
• Resist the temptation to crank the upper arm bones around and to pull the elbows sharply back behind you.
• Instead, lengthen the fingers towards the head, the inner shoulder blades away from the head.
• Roll the cracks of the elbows away from the center chest to open the top of the chest and close the prayer position. Do this without pulling the elbows sharply back behind you (though they will move back a little bit.)
• Widen across the floating ribs and divide the back body, drawing the upper back over the head like a hood as you go down from the floating ribs to the heels.

Prasarita Padottanasana 2 (Widespread Feet pose 2)
• Lengthen the fingers towards the head, the inner shoulder blades away from the head.
• Roll the cracks of the elbows away from the center chest to open the top of the chest and close the prayer position. Do this without pulling the elbows sharply back behind you (though they will move back a little bit.)
• Widen across the floating ribs and divide the back body, drawing the upper back over the head like a hood as you go down from the floating ribs to the heels.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
• Do the pose twice, once with each crossing of the fingers. Stretch out in Adho Mukha Shvanasana in between for a few moments.
• Roll the inner hand and wrist into the head.
• Strengthen the inner shoulder blades, drawing them away from the head.
• Ground evenly through the elbow joints as you widen across the floating ribs and lengthen the back body towards the heels.
• Deepen the elbow cracks towards the tips as you lengthen through the forearms, wrists, palms and fingers.
• Deepen the elbow cracks towards the tips as you lift the inner shoulder blades off the head.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana1 (Shoulder Stand 1)
• Move the elbow joints away from the head and ground down through them as you widen and lift from the floating ribs.
• Deepen the elbow cracks towards the tips as you lengthen through the forearms, wrists, palms and fingers.
• Deepen the elbow cracks towards the tips as you lift the inner shoulder blades off the head.
• Roll the elbow cracks away from each other.

Halasana (Plough Pose)
• Keep the hands on the back
• Move the elbow joints away from the head and ground down through them as you widen and lift from the floating ribs.
• Deepen the elbow cracks towards the tips as you lengthen through the forearms, wrists, palms and fingers.
• Deepen the elbow cracks towards the tips as you lift the inner shoulder blades off the head.
• Roll the elbow cracks away from each other.

Janu Shirshasana (Head Stand)
• With the right leg forward, expand the right floating ribs and move the right pelvic rim away from the head. Widen and wrap the left floating ribs around to help fill the right side.
• Move the elbow joints away from each other, deepening the cracks toward the tips.
• Turn the elbow cracks down towards the floor, away from the midline of the chest.
• Widen evenly across the floating ribs and divide the back body, drawing the upper back over the head like a hood as you go down from the floating ribs to the heels.

Pashchimottanasana (Intense West Stretch Pose)
• Move the elbow joints away from each other, deepening the cracks toward the tips.
• Turn the elbow cracks down towards the floor, away from the midline of the chest.
• Widen evenly across the floating ribs and divide the back body, drawing the upper back over the head like a hood as you go down from the floating ribs to the heels.

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose) preparation
• Have the front leg bent with a bolster under the knee for support.
• Take a simple twist away from the front leg.
• With the right leg forward, expand the right floating ribs and move the right pelvic rim away from the head. Widen and wrap the right floating ribs around to deepen the twist.

Marichyasana 1 (Marichi’s Pose 1) twist only
• Instead of bending forward, bind the arms and twist away from the bent leg
• With the left leg bent, widen the left floating ribs and wrap the around, turning them down the inner thigh.
• Turn the left elbow crack down and the right elbow crack up to deepen the twist.

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• With the left leg forward, expand the left floating ribs and wrap them around to deepen the twist.
• Move the elbow joints away from each other, deepening the cracks toward the tips.
• Turn the elbow cracks out, away from the midline of the chest.

Marichyasana 3 (Marichi’s Pose 3)
• Bind the pose, holding onto a belt if necessary.
• With the right leg bent, widen the left ribs and wrap them around into the twist.
• Turn the left elbow crack down and the right elbow crack away from the body to deepen the twist.

Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose) preparation
• Bend both legs and rest the knees on a bolster.
• Turn to the right by bringing the left elbow outside the right knee.
• Widen and turn from the left floating ribs.

Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose) preparation
• When twisting to the right, widen and turn from the left floating ribs.
• Move the elbow joints away from each other, deepening the cracks toward the tips.
• Turn the elbow cracks out, away from the midline of the chest to deepen the twist.

Shalabhasana (Locust Pose)
• Lie on the belly for a few moment to allow the back to settle.
• When doing the pose, stay low to the ground.

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

Tags: Intermediate

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

February 5

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Uttanasana (Intense Stretch Pose)

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog pPose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 6

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Baddha Konasana (Bound Angle Pose)

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s Pose 1)

Triang Mukhaikapda Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

February 7

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Surya Namaskar (Sun Salutation) any simple variation, 3-5 rounds

Surya Namaskar (Sun Salutation) any challenging variation, 3-5 rounds

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Vrkshasana (Tree Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 3 (Warrior pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 8

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasa (Belly Turning Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Parshva Karnapidasana (Side Pressure on the Ear Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

February 9

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Plank Pose

Vashisthasana 1 (Vashistha’s Pose 1)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

February 10

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Utthita Trikonasana (Extended Triangle Pose)

Gomukhasana (Cow Face Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Garudasana arms in Virasana (Eagle Pose arms in Hero Pose)

Garudasana (Eagle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Shavasana (Corpse Pose)

February 11

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1 or simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2 or gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2 or a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 6

Tags: Basic

The idea here is to create space in the body by separating the ribcage from the pelvis and the head from the ribcage by series of twisting actions, both of the trunk and the head.

Opening Wall Sequence:
Parshvottanasana (Intense Side Stretch Pose)
Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Each of these is a much simplified variation where the student has their hands on the wall in front of them.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg up
Uttanasana (Intense Stretch Pose)
Parivrtta Uttanasana (Revolved Intense Stretch Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Parivrtta Parshvakonasana (Revolved Side Angle Pose) simple variation without crossing the arm over
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
• Do the above sequence as a flowing vinyasa.

Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana (Extended Triangle Pose)
• Put the raised hand on the hip. Press the shoulder away from the ear and roll turn the collarbone towards the ceiling.
• turn the head down

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Turn the head first one way, into the twist, and then the other.

Vajrasana with Pashchima Baddha Hastasana (Thunderbolt Pose with Reverse Bound Hands Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1) full pose with arm bound behind back
• Turn the head first one way, into the twist, and then the other.

Purvottanasana (Intense East Stretch Pose) table top variation

Purvottanasana (Intense East Stretch Pose) table top variation

Setu Bandha (Bridge Pose)

Jathara Parivartanasana (Belly Turning Pose) simple twist on the floor

Setu Bandha (Bridge Pose)

Sarvangasana (Shoulder Stand) at the wall

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

Tags: Basic

I’ve been watching footage of Mr. Iyengar do poses recently, and I’ve been amazed at how mobile his trunk is, especially in twists. Most of us need to use the arms and legs to help crank the torso around, but Iyengar is able to create movement in the trunk itself in a fluid and supple manner. It’s very impressive. Kristen and I thought we might have a go at combining pranayama with binding in twists to see if we could create mobility in the trunk. We didn’t quite have the time to do all of this sequence, but I’ve included the inversions to present a more rounded practice. I should state that doing pranayama first is highly unorthodox in Iyengar terms, but then that’s how we roll at Yogasana.

The Sequence

Adho Mukha Shavasana (Downward Facing Corpse Pose) over a bolster (7 min)

Shavasana (Corpse Pose) with a sandbag along the sternum (7 min)

Ujjayi 4 (Victorious Breath 4) (5 min)

Viloma 1 (Interrupted Breath 1) (5 min)

Viloma 2 (Interrupted Breath 2) (5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Utthita Hasta Padangusthasana 1 (Extended hand to Big Toe Pose 1) at the rope wall with the raised leg supported

Parivrrta Hasta Padangusthasana (Revolved Hand to Big Toe Pose) at the rope wall with the raised leg supported

Parshvottanasana (Intense Side Stretch Pose) with the hands down

Parivrtta Trikonasana (Revolved Triangle Pose)

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only, no binding

Marichyasana 3 (Marichi’s Pose 3) no binding

Marichyasana 1 (Marichi’s Pose 1) twist only

Marichyasana 3 (Marichi’s Pose 3)

Marichyasana 2 (Marichi’s Pose 2) no binding

Marichyasana 4 (Marichi’s Pose 4) no binding

Marichyasana 2 (Marichi’s Pose 2)

Marichyasana 4 (Marichi’s Pose 4)

Pashchimottanasana (Intense West Stretch Pose)

Matsyasana (Fish Pose) over a bolster (3 min each side)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Advanced, Practice Lab

This class is carried on from the ideas in Practice Lab 1/27/09. The sequence is somewhat simpler, but the ideas are explained in more detail.

We carry a lot of emotion in the shoulders and, as a result, the muscles in the shoulders and neck become very reactive. It can be hard to work with the neck and shoulders directly. Consider the following ideas as you go through the following variations:


Balance the Elbow Joint

There are two general anatomical tendencies when it comes to the elbows:
• “O” arms, where the muscles in the chest, shoulders or arms are tight and the elbow joint does not quite extend as well as it should.
• “X” arms, where there is a pronounced carrying angle and/or a tendency to hyper-extend the elbow.

The goal is to balance out the stretch/weight carriage through the elbow joint. This will support the joint itself and will help distribute weight more evenly through the wrist/hand and shoulder.

“O” arms people should focus on moving the tip of the elbow towards the crack to open up the joint. “X” arms people should do the opposite, moving the crack towards the tip until the joint is balanced. (Note that for people with a pronounced carrying angle, it is only possible to balance the joint along this one axis. The arm will only look “straight” from one angle.)

Just because you have a particular tendency, it is important not to blindly do these actions. “O” arm people can quite easily lock out the elbow joint, just as “X” arms people can leave it slack and insufficiently open.


Position the Elbow Crack

In beginner classes we are often told to roll the crack of the elbow forward. This is not necessarily an improper instruction if the shoulders are tight, but, as with all things, it is possible to over-do it.

If you stand with your arms out straight in front of you and bend the elbows as if you were going to go into Pincha Mayurasana (Forearm Stand) you will notice that the cracks of the elbows do not point all the way forward. Nor do they point directly at each other. They aim approximately at the webbing between the finger and thumb. This is the ideal position for the elbow crack when the arms are straight. This will position the upper arm bone, the humerus, in an optimal position in the shoulder socket.

People with tight shoulders might have to roll the cracks forward a little more to get them into the right alignment, but people with loose shoulders might have a tendency to over-do.


Move from the Elbow and the Floating Ribs

In order to keep the muscle surrounding the shoulder joint and neck in a more supple and responsive state, think of initiating movement in the arm from the balanced elbow joint relative to the floating ribs. This will indirectly encompass many of the muscles in between the two reference points: the lats, the deltoids, pec minor, the biceps and triceps to name the major ones. Think of softening and widening the floating ribs and the muscles around them. Then reach evenly through the elbow joint, sending it towards the wrist and finger tips.


Support the Elbow from the Hand and Scapula

To create strength at either end of the arm so that you are able to work more softly with the elbow itself, work with the following directions:

Hand
• Lengthen the fingers forward out of the metacarpals.
• Widen and lengthen the palm.
• Roll weight into the index finger and thumb.
• Widen the wrist.

Scapula
• Strengthen and lengthen the inner border of the scapula down the back and away from the head.
• Widen the inner surface of the scapula.

When the arms are straight, if you are able to keep the elbow joint balanced, think of moving the whole joint outwards away from the midline of the body as you roll the weight in towards the midline in the hand and scapula. If you start to bend the elbows as a result of this additional action, either belt the elbows or ignore it for the time being.

When the arms are bent, think of moving the crack of the elbow deeper towards the tip as your lengthen through the wrists, hands and fingers at one end of the arm, and the scapula at the other.

In certain poses where the arms are bent, it can be helpful to work with rolling the cracks of the elbows away from the midline to either create more balanced strength in the upper body or more openness in the chest. Try it with these poses:

• Pincha Mayurasana (Peacock Feather Pose)
• Chaturanga Dandasana (Four Limbed Staff Pose)
• Bharadwajasana 1 and 2 (Bharadwaja’s Pose 1 and 2)
• Gomukhasana arms (Cow Face Pose arms) in the arm behind the back
• Shirshasana 2 (Head Stand 2)
• Sarvangasana 1 (Shoulder Stand 1)


Soften the Neck by Creating Space Inside the Skull

• Soften the roof of the mouth and dome it up towards the skull.
• When turning the head, turn it around the doming roof of the mouth.
• Soften and hollow out the eye sockets. Release the back of the neck by slightly pivoting the eye sockets down the length of the body around the eyeballs. (This is an idea from my friend and practice partner, Kristen Davis.)


The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back with the bolster across the back rather than along it.
• Support the head and arms as necessary.

Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Turn head in both directions.

Setu Bandha (Bridge Pose)
• Block(s) under the pelvis, legs straight and feet at wall.
• Belt wrists.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• On ropes if available.

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Vashisthasana 1 (Vashistha’s Pose 1) Simple variation with knee down

Vashisthasana 1 (Vashistha’s Pose 1)

Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Turn head in both directions.

Chaturanga Dandasana (Four Limbed Staff Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Salamba Shirshasana 1 (Head Stand 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Tags: Intermediate

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

January 29

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Utkatasana (Furious Pose)

Uttanasana (Intense Stretch Pose)

Utkatasana (Furious Pose)

Uttanasana (Intense Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parighasana (Gate Pose)

Baddha Konasana ( Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

January 30

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Baddha Konasana (Bound Angle Pose)

Marichyasana 1 (Marichi’s Pose 1)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

January 31

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Surya Namaskar (Sun Salutation) any simple variation, 3-5 rounds

Surya Namaskar (Sun Salutation) any challenging variation, 3-5 rounds

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Marichyasana 3 (Marichi’s Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

February 1

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Parshva Karnapidasana (Side Pressure on the Ear Pose)

Jathara Parivartanasana (Belly Turning Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

February 2

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Gomukhasana arms in Virasana (Cow Face Pose arms in Hero Pose)

Shalabhasana (Locust Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Makarasana (Crocodile Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Child’s Pose

Shavasana (Corpse Pose)

February 3

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Garudasana arms in Virasana (Eagle Pose arms in Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Shavasana (Corpse Pose)

February 4

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1 or simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2 or gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2 or a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


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Tags: Basic