Restorative Poses

Syanasana with Curtis
I was lucky enough to be able to do a photo shoot last summer of a bunch of poses (200 in 5 hours--an act of folly I do not recommend!) with help from my dear friends Lee and Curtis. I’m slowly getting around to processing them and adding them to the site. Just added are a whole bunch of new entries in the Restorative Poses section. I hope you’ll check them out and maybe give one or two of them a try. They’re great fun. My personal favorite at the moment is Adho Mukha Shavasana (Downward Facing Corpse Pose).




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Intermediate Group Class

Single Leg Side Shoulder Stand
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)


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Year of Yoga: Week 9

yoy2009banner

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


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Level 1 Group Class

Revolved Triangle Pose
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)


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Practice Lab

Side Shoulder Stand
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)


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Emotion and Color

From WNYC’s Leonard Lopate Show:

Please Explain: Emotion and Color
Friday, February 20, 2009

“Feeling Blue? Green with envy? Why not try putting on some rose-colored glasses. On this weeks Please Explain learn how color can have a tremendous effect on your mood. Dr. Andrew J. Elliot studies how we respond to color at the University of Rochester. Dr. David Brainard is professor of psychology and studies human vision and color perception at the University of Pennsylvania.”

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Intermediate Group Class

Firefly Pose
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)


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Year of Yoga: Week 8

yoy2009banner

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


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Level 1 Group Class

Warrior Pose III
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)


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Practice Lab

side embryo in shoulder stand
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)


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Intermediate Group Class

two leg inverted staff pose

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)

locust pose variationShalabhasana 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)


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Year of Yoga: Week 7

yoy2009banner

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


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Level 1 Group Class

locust pose variation
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)


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Practice Lab

fish pose
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)


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Intermediate Group Class: Working with the Elbows 2

paschimottanasana revolved
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)


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Year of Yoga: Week 6

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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


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Level 1 Group Class

bridge pose
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)


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Matsyasana (Fish Pose)

Reader Dan posed a question in the comments about Fish Pose. Here’s the full pose, as practiced in the Iyengar system:

Full Pose

IMG_4301
(Please pardon the dirty feet.)

Restorative Variation

IMG_4344



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Practice Lab

marichi's pose B
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)


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