Practice Lab

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