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Three-Day Course Part 2

Level: Intermediate
Focus: Inversions, forward extensions


Notes:
This sequence has the seemingly contradictory effects of being both strengthening and deeply rejuvenating. Inversions are powerfully restorative, but they do require strength in the arms, back and core, just as forward extensions require strength in the legs and trunk. Do not be surprised if you find this sequence to be calming, renewing and a great workout.


The sequence:

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Vrkshasana (Hand Stand)

Prasarita Padottanasana I (Wide Spread Feet Pose I)

Salamba Shirshasana I (Head Stand I)

Parshva Shirshasana (Side Head Stand)

Eka Pada Shirshasana (Single Leg Head Stand)

Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand)

Samakonasana in Shirshasana (Same Angle Pose in Head Stand)

Salamba Sarvangasana I (Shoulder Stand I)

Salamba Sarvangasana II (Shoulder Stand II)

Niralamba Sarvangasana I (Unsupported Shoulder Stand I)

Niralamba Sarvangasana II (Unsupported Shoulder Stand II)

Halasana (Plough Pose)

Karnapidasana (Ear Pressure Pose)

Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Parshvaikpada Sarvangasana (Single Leg to Side Shoulder Stand)

Baddha Konasana in Sarvangasana (Bound Angle Pose in Shoulder Stand)

Samakonasana in Sarvangasana (Same Angle Pose in Shoulder Stand)

Jatara Parivartanasana (Belly-Turning Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Mahamudra (The Great Seal)

Janu Shirshasana (Head of the Knee Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)

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

Marichyasana I (Marichi’s Pose I)

Pashchimottanasana (Intense West Stretch Pose)

Urdhva Mukha Pashchimottanasana I (Intense West Stretch Pose I)

Marichyasana III (Marichi’s Pose III)

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

Baddha Konasana (Bound Angle Pose)

Uttanasana (Intense Stretch Pose)

Shavasana (Corpse Pose)

download this practice as a printable PDF