Year of Yoga: Week 44

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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.

October 29


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

Vrkshasana (Tree Pose)

Utkatasana (Furious Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Trikonsana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle 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)


October 30


Sukhasana (Comfortable Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch 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)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

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

Mairchyasana 1 (Marichi’s Pose 1)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


October 31


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Shalabhasana 1 (Locust Pose 1)

Chaturanga Dandasana (Four Limbed Staff 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)

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)

Matsyasana (Fish Pose) over a bolster

Shavasana (Corpse Pose)


November 1


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning 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 6 (Marichi’s Pose 6)

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

Pashasana (Noose Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


November 2


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)


November 3


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.

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)


November 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 44


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Intermediate Practice: Balancing the Front and Back Body in Back Bends

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This practice moves towards some deep back bends which require width across the back so as not crunch the lumbar area. In order to support the extension of the spine, consider the following actions as you work your way through the poses:
  • Allow the scapulae and the clavicles to move with arms to keep the shoulders and chest free.
  • Balance the gluteal wall—the plain of the body that contains gluteus maximus—with the lower abdominal wall. This means keeping them both wide, supple and supportive.
  • Balance the pectoral wall—the plain of the body that contains pectoralis major—with the rhomboid wall—the plain of the body that contains the rhomboids. Again, this means keeping them both wide, supple and supportive.
  • Direct the rhomboid and the gluteal walls towards the legs and the abdominal and pectoral walls towards the head.

The Sequence:

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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana Arm Variation Cycle:
• Regular arm position.
• Hands turned out so fingertips point away from each other.
• Hands turned in so fingertips point towards each other.
• Hands turned back so fingertips point back, reverse of regular hand position. If you are unable to do this variation, try turning one hand back in the pose at a time.

Gomukhasana (Cow Face Pose)

Supta Padangusthasana 1 (Reclined Bog Toe Pose 1)

Supta Padangusthasana 2 (Reclined Bog Toe Pose 2)

Chatushpadasana (Four Footed Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Chatushpadasana (Four Footed Pose)

Supta Virasana (Reclined Hero Pose)

Pincha Mayurasana (Forearm Stand)

Viparita Dandasana (Inverted Staff Pose) over a chair

Kapotasana (Pigeon Pose) over a chair

Viparita Chakrasana (Inverted Wheel Pose) Cycle:
[Do each of these poses with a chair set on the mat against the wall.]

Utthita Parshvakonasana (Extended Side Angle Pose)
• Do the pose with the front foot up on the seat of the chair.
Viparita Chakrasana (Inverted Wheel Pose)
• From Adho Mukha Vrkshasana (Hand Stand), walk the feet down the wall to a middle rope hook, if available, or to the back of the chair. Hold for a few moments then swing the legs back into Uttanasana (Intense Stretch Pose).
Virabhadrasana 1 (Warrior Pose 1)
• Do the pose with the front foot up on the seat of the chair.
Viparita Chakrasana (Inverted Wheel Pose)
• From Adho Mukha Vrkshasana (Hand Stand), walk the feet down the wall to the back of the chair. Hold for a few moments then swing the legs back into Uttanasana (Intense Stretch Pose).
Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Do the pose with the front foot up on the seat of the chair.
Viparita Chakrasana (Inverted Wheel Pose)
• From Adho Mukha Vrkshasana (Hand Stand), walk the feet down the wall to the seat of the chair. Hold for a few moments then swing the legs back into Uttanasana (Intense Stretch Pose).

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose) with the calves on the chair


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Basic Practice: Upper Body Strength from the Arms, Chest Sides and Back

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This practice is all about upper body strength, but not just the strength of the chest, shoulders and arms. In addition, think about supporting the arms and shoulders by detaching them from the neck and allowing them to rest on the rib cage. Expand the ribcage evenly—front and back, left and right—to support the weight of the arms.

The Sequence:

Side Stretch at the wall
• Stand with the feet together about eight to twelve inches away from the wall and lean the right hip, waist and ribs against it. Reach the right arm up. Pause here for a few breaths.
• Come up onto the balls of the feet. Stay here for a few breaths.
• Slowly drop the right heel, resisting up through the ribs and arms to lengthen out the right side of the waist. When the right heel is down, drop the left.
• Bend the right elbow and clasp it with the left hand. Draw the upper arm bone up towards the ceiling. Hold here for a few breaths.
• Take the tip of the elbow up and over the top of the head while keeping the outer armpit moving into the wall. Hold here for a few breaths.
• Turn the chest a slightly into the middle of the room to send the stretch towards the back. Hold here for a few breaths.
• Release and repeat on the second side.

Garudasana (Eagle Pose) arms with the back against the wall

Urdhva Baddha Hastasana (Upward Bound Hands Pose) with the back against the wall

All Fours INTO Child’s Pose

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

All Fours INTO Plank Pose INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart, clasping the elbows

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Tadasana (Mountain Pose)

Chaturanga Cycle with Block:
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Chaturanga Dandasana (Four Limbed Staff Pose)
• Lower down into the pose with the chest resting on a block.
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• From Chaturanga Dandasana, push the block forward with the chest to lift up into the pose.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Repeat the whole cycle 3 to 6 times.

Utthita Hasta Padasana (Extended Hands and Feet Pose)
• Pause here for a few moments before moving into the next pose.

Virabhadrasana 2 (Warrior Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parighasana (Gate Pose)

Vashisthasana (Vashistha’s Pose) with the elbow bent

Vashisthasana (Vashistha’s Pose) with the knee on the ground

Vashisthasana (Vashistha’s Pose)

Purvottanasana (Intense East Stretch Pose) table top variation with the hands on blocks

Setu Bandha With the feet on blocks

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

Shavasana (Corpse Pose) with the torso on a bolster

Shavasana (Corpse Pose)


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Basic Practice: Lengthening the Front and Widening the Back

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As the sequence moves into progressively deeper back bends, focus on keeping the back—the back ribs, the lower back and the buttocks—as wide as possible, expanding the ribs to support the back muscles.

The Sequence:

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

All Fours INTO Child’s Pose

Plank INTO Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back leg up

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense West Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Urdhva Hastasana (Upward Hands Pose)

Utkatasana (Furious Pose)

Urdhva Hastasana (Upward Hands Pose) INTO Utkatasana (Furious Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

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

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Chaturanga Dandasana (Four Limbed Staff Pose) with the hips resting on a block

Shalabhasana (Locust Pose)

Shalabhasana 2 (Locust Pose 2)

Setu Bandha (Bridge Pose) with the feet on blocks

Dhanurasana (Bow Pose)

Setu Bandha (Bridge Pose) with the feet on the floor

Dhanurasana (Bow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Jathara Parivartanasana (Belly Turning Pose) soft variation, releasing into the pose

Shavasana (Corpse Pose)


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Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 11 [Light on Yoga]

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[Part 1 of this series, in which we pick apart an advanced sequence from “Light on Yoga”, can be found here.]

In our final exploration of the more challenging poses of our sequence, we are going to have a look at both the twists, culminating in Paripurna Matsyendrasana (Full Lord of the Fishes Pose), and the extreme hip flexions, Yoganidrasana (Yoga Sleep Pose) and Dwi Pada Shirshasana (Both Legs Behind the Head Pose).

These poses all require a lot of space around the hip joint. The inner thighs and the gluteals need to be opened up for the proper placement of the legs.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
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)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Karnapidasana (Pressure in the Ear Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side Pressure on the Ear Pose)
Urdhva Padmasana (Upward Lotus Pose)
Pindasana (Embryo Pose)
Parshva Pindasana (Side Embryo Pose)

Jathara Parivartanasana (Belly Turning Pose)

Supta Padangusthasana Cycle:
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) with the head down
Supta Padangusthasana 3 (Reclined big Toe Pose 3)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) with the head up

Ankle-to-Knee Cycle:
[Do each of the following four hip openers all on one crossing and then all on the other.]

Ankle to Knee Pose
Revolved Ankle to Knee Pose
• Twist to the side of the top foot.
Side Ankle to Knee Pose
• Extended forward over the side of the top foot.
Ankle to Knee Pose

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

Bharadwajasana 2 (Bharadwaja’s Pose 2)

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

Marichyasana 4 (Marichi’s Pose 4)

Paripurna Matsyendrasana (Full Lord of the Fishes Pose)

Eka Hasta Bhujasana (Single Hand and Arm Pose)

Dwi Hasta Bhujasana (Both Hands and Arms Pose)

Kurmasana (Turtle Pose)

Supta Kurmasana (Sleeping Turtle Pose)

Yoganidrasana (Yoga Sleep Pose)

Dwi Pada Shirshasana (Both Legs Behind the Head Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


For the next few weeks, we will look at ways to break our advanced sequence down into smaller chunks with appropriate necessary preparation for each of the main practice sections.


Related Posts:

Practice Lab: Working with an Advanced Practice from "Light on Yoga,” Round-Up


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Year of Yoga: Week 43

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.

October 22


Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Trikonsana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch 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)


October 23


Sukhasana (Comfortable Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utkatasana (Furious Pose)

Garudasana (Eagle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

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)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
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)

Adho Mukha Virasana (Downward Facing Hero Pose)

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

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


October 24


Uttanasana (Intense Stretch Pose) with the feet apart

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning 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)

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)


October 25


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)


October 26


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)


October 27


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

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)


October 28


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 43


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Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 10 [Light on Yoga]

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[Part 1 of this series, in which we pick apart an advanced sequence from “Light on Yoga”, can be found here.]

The next challenge that we must tackle in our sequence is a collection of three deep outward rotations of the thigh in the hip socket: Yogadandasana (Yoga Staff Pose), Mulabandhasana (Root Lock Pose) and Kandasana (Knot Pose). Each of these poses are quite tricky, as they require not only open hip joints, but also mobile knees, lower legs, ankles and toes.

The Sequence:

Vajrasana (Thunderbolt Pose) with a blanket behind the knees

Vajrasana (Thunderbolt Pose) with the toes turned under

Gomukhasana (Cow Face Pose) with the shins together

Gomukhasana (Cow Face Pose) with the heels apart

Upavishtha Garudasana (Seated Eagle Pose)
• Sitting on the floor, cross the right leg over the left as for Garudasana (Eagle Pose).
• Turn to your left, bringing the right knee across the body and onto the floor. Turn to face the floor, supporting yourself on your elbows and walk the trunk around to face the wall behind you. Hold this pose for half a minute.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vrkshasana (Tree Pose)

Utkatasana (Furious Pose)

Garudasana (Eagle Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

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

Sarvangasana Cycle:
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)
Halasana (Plough Pose)
Urdhva Padmasana (Upward Lotus Pose) in Shoulder Stand
Pindasana (Embryo Pose) in Shoulder Stand

Janu Shirshasana (Head of the Knee Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Ankle-to-Knee Cycle:
[Do each of the following four hip openers all on one crossing and then all on the other.]

Ankle to Knee Pose
Revolved Ankle to Knee Pose
• Twist to the side of the top foot.
Side Ankle to Knee Pose
• Extended forward over the side of the top foot.
Ankle to Knee Pose

Bharadwajasana 2 (Bharadwaja’s Pose 2)

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

Eka Pada Mulabandhasana (Single Leg Root Lock Pose)
• This is also known as Janu Shirshasana C in the Ashtanga Vinyasa Primary Series.

Yogadandasana (Yoga Staff Pose)

Baddha Konasana Cycle:
Baddha Konasana (Bound Angle Pose) at the wall
• Come into the pose sitting up on one or two folded blankets with the back against the wall.
• Hold for 1 to 2 minutes.
Baddha Konasana (Bound Angle Pose) at the wall with a block between the feet
• From the above position, place a block between the feet.
• Hold for 1 to 2 minutes.
Kandasana (Knot Pose) at the wall with the feet on a block
• From the above position, place the block under the feet.
• Hold for 1 to 2 minutes.
Mulabandhasana (Root Lock Pose) at the wall
• Take the block away and turn the toes under and the heels up.
• Place a wedge between the heels and the pubic bone and use it to gently lever the heels away from the body.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utkatasana (Furious Pose) with the back against the wall and a block between the thighs
• Make sure to keep the knees directly over the ankles.
• This will help to strengthen and stabilize the knee joint. (See Sandy Blaine’s excellent “Yoga for Healthy Knees.”)
• Hold for 30 to 60 seconds.

Pashchimottanasana (Intense West Stretch Pose) with a roll under the bottom of the thighs
• Have the roll under the thigh bones just above the knees and press down into it, activating the lower thigh muscles.
• This is another excellent knee stabilizer.

Shavasana (Corpse Pose) with the legs elevated, either on a chair or a bolster


Next time we’ll look at the final two sections of our practice, the deep twists and forward bends.


Related Posts:

Practice Lab: Working with an Advanced Practice from "Light on Yoga,” Round-Up


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Intermediate Practice: Releasing the Abdominal Enclosure

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In this practice think about softening and releasing the entire abdominal enclosure: the abdominal wall in the front, the lower back, the pelvic floor and the diaphragm.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose with a blanket roll under the abdomen

Jathara Parivartanasana (Belly Turning Pose) restorative version with the knees bent

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Child’s Pose in Head Stand
Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand
Child’s Pose in Head Stand

Viparita Dandasana (Inverted Staff Pose) over a chair

Sarvangasana Chair Cycle:
Salamba Sarvangasana (Shoulder Stand) over a chair
Sarvangasana (Shoulder Stand) over a chair with the legs in Supta Baddha Konasana (Bound Angle Pose), the feet resting on the back of the chair
Supta Konasana (Reclined Angle Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shavasana (Downward Facing Corpse Pose)

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Ujjayi 4 is an easy, full inhalation and exhalation performed in a reclined position.
• 5 minutes with a folded up belt or wash cloth under the tailbone, softening and widening the muscles of the pelvic floor.
• 5 minutes with a belt loosely around the waist at the level of the navel, softening and evening out the movement of the abdominal wall into and out of the belt.
• 5 minutes with the belt loosely around the lower ribs/diaphragm, softening and evening out the movement of the rib cage into and out of the belt.

Viloma Pranayama 1 (Interrupted Breath) in Shavasana (Corpse Pose)
• Viloma 1 is a full inhalation, divided into three increments by a brief pause before a long, easy exhalation.
• 5 minutes, filling first the lower abdomen, then the upper abdomen and finally the rib cage.

Shavasana (Corpse Pose)


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Basic Practice: Oppositional Action Along and Across the Body

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Each of these poses require a certain amount of oppositional action in the body. As you go through the sequence, think about the legs reaching one way and the torso and arms reaching the other way to create length and strength. In the twisted poses, think of elongating across the diagonal: the opposite leg and arm/shoulder elongating away from each other.

The Sequence:

Opening Vinyasa:
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Lunge with the back leg straight
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet hip width 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)

Urdhva Prasarita Padasana (Upward Extended Feet Pose) variation
• With the arms reaching overhead, lift and lower one leg only five times. Then repeat with the other leg.

Urdhva Prasarita Padasana (Upward Extended Feet Pose) with the arms down by the sides

Urdhva Prasarita Padasana (Upward Extended Feet Pose) with the arms overhead if possible

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)
• Do the pose with the knees bent and a foam block between them.

Jathara Parivartanasana (Belly Turning Pose)
• Do the pose with a foam block between the feet. Start with the knees bent and then work on straightening them once you have the twist well established.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Tadasana (Mountain Pose)

Parshvottanasana (Intense Side Stretch Pose)
• Flat back only, with the hands on the shin or on blocks.

Parshvottanasana (Intense Side Stretch Pose)
• Flat back only, with the elbows clasped behind the back.

Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Simple variation, coming into it from Adho Mukha Shvanasana (Downward Facing Dog Pose), stepping forward into a lunge and placing the hand down inside the foot rather than crossing the arm over.

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Setu Bandha (Bridge Pose) with the feet on blocks

Reclined Hip Stretch

Setu Bandha (Bridge Pose) with the feet on the floor

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

Shavasana (Corpse Pose)


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Year of Yoga: Week 42

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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.

October 15


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

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)


October 16


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)

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)

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)


October 17


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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

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)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks

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)


October 18


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 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Pashasana (Noose Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


October 19


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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra 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)


October 20


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 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)


October 21


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 42


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Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 9 [Light on Yoga]

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[Part 1 of this series, in which we pick apart an advanced sequence from “Light on Yoga”, can be found here.]

Our advanced sequence truly features a bit of everything. After all the arm balances and all the back bends comes lots of deep work in and around the hip joint. The three poses that we are focusing on this time—Hanumanasana (Hanuman’s Pose), Samakonasana (Same Angle Pose) and Supta Trivikramasana (Reclined Three Strides Pose)—are each a variation of a deep split, requiring length and freedom in both the font of the hip joint, the hip flexors, lower abdomen and quadriceps, behind it, in the buttock, the lower back and the hamstring, and in the inner thighs.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

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)

Padangusthasana (Big Toe Pose)

Padahastasana (Hand Under Foot Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Urdhva Prasarita Ekapadasana (Single Leg Extended Up Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
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)
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Supta Virasana (Reclined Hero Pose)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Supta Konasana (Reclined Angle Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
Eka Pada Setu Bandha (Single Leg Bridge Pose)
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Janu Shirshasana (Head of the Knee Pose)

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)

Lunge Series:
Lunge with the hands on the floor and the back knee up
Lung with the hands on the floor and the back knee down
Lunge with the hands on high blocks and the back knee down
Lunge with the hands on high blocks and the front foot on a low block
Lunge with the hands on high blocks and the back toes on a low block

Hanumanasana (Hanuman’s Pose)
• If you are unable to do the full pose, bringing the pelvis down to the floor, stack a bolster and/or blankets up underneath you so that you are able to rest completely down on them, allowing the muscles to release completely, without having to negotiate holding you up.

Samakonasana (Same Angle Pose)
• Similarly here, stack the props up underneath as high as necessary to fully support you with your legs out to the side.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1) with a belt around the foot and the back on the floor.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1) holding on to the big toe and lifting the head

Supta Trivikramasana (Reclined Three Strides Pose)
• If you are unable to do the full pose with the back on the floor, lift the torso up to clasp the heel with both hands. Either stack bolster and/or blankets up under your back to support your torso, or reach the waist towards your head and widen the back towards the floor without the support.

Virasana (Hero Pose)

Shavasana (Corpse Pose)


Next time will go further into hip and groin territory exploring Yogadandasana (Yoga Staff Pose), Mulabandhasana (Root Lock Pose) and Kandasana (Knot Pose).


Related Posts:

Practice Lab: Working with an Advanced Practice from "Light on Yoga,” Round-Up


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Year of Yoga: Week 41

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.

October 8


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s 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 simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) step forward into one of the following poses in reach round: Virabhadrasana 2 (Warrior Pose 2), Virabhadrasana 1 (Warrior Pose 1), Utthita Trikonasana (Extended Triangle Pose), Utthita Parshvakonasana (Extended Side Angle Pose), Parshvottanasana (Intense Side Stretch Pose).

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s 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)

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)


October 9


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s 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 simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) step forward into one of the following poses in reach round: Utthita Trikonasana (Extended Triangle Pose), Utthita Parshvakonasana (Extended Side Angle Pose), Parshvottanasana (Intense Side Stretch Pose), Prasarita Padottanasana 1 (Wide Spread Feet Pose 1), Parshvottanasana (Intense Side Stretch Pose) for a second time.

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose) arms in 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)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Gomukhasana (Cow Face Pose) legs only into a forward fold

Shavasana (Corpse Pose)


October 10


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s 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 simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) hop or step forward into Dandasana (Staff Pose) and do one of the following poses in each round: Supta Padangusthasana 2 (Reclined big Toe Pose 2), Urdhva Prasarita Padasana (Upward Extended Feet Pose), Jathara Parivartanasana (Belly Turning Pose), Paripurna Navasana (Full Boat Pose), Ardha Navasana (Half Boat Pose).

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 2 (Bharadwaja’s Pose 2) simple or full variation

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)


October 11


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s 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 simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), go forward into Plank Pose or Chaturanga Dandasana (Four Limbed Staff Pose) before lowering yourself to the floor on your abdomen and go into one of the following poses in each round: Shalabhasana (Locust Pose), Bhujangasana (Cobra Pose), Urdhva Mukha Shvanasana (Upward Facing Dog Pose), Dhanurasana (Bow Pose), Parshva Dhanurasana (Side Bow Pose).

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)
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)

Shavasana (Corpse Pose)


October 12


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s 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 simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), step forward into one of the following poses in each round: Utthita Trikonasana (Extended Triangle Pose), Parshvottanasana (Intense Side Stretch Pose), Parivrtta Trikonasana (Revolved Triangle Pose), Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), Parivrtta Parshvakonasana (Revolved Side Angle Pose).

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

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)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


October 13


Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s 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 simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), go forward into one of the following poses in each round: Plank Pose, Vashisthasana (Vashistha’s Pose), Urdhva Mukha Shvanasana (Upward Facing Dog Pose), Chaturanga Dandasana (Four Limbed Staff pose), Purvottanasana (Intense East Stretch Pose)> Come into this last one from Dandasana (Staff Pose) and either do the bent-leg Table top variation or the full pose.

Uttanasana (Intense Stretch Pose) with the feet apart

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)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


October 14


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 41


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Intermediate Practice: Widening the Upper Abdomen and Pectoralis, Releasing the Scapulae Down the Back

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This practice features a continuation of last week’s themes. Not only think of widening the upper abdominal wall above the navel, but also widen outward across pectoralis major. As the chest spreads, allow the shoulder blades to drop onto the back ribs. In addition, when twisting, initiate the pose in the lower back, wrapping the quadratus lumborum and rear abdominal wall around towards the navel.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose with a blanket roll under the abdomen

Jathara Parivartanasana (Belly Turning Pose) restorative version with the knees bent

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Child’s Pose in Head Stand
• Bring the knees into the chest with the feet off the floor and hold.
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Virasana (Hero Pose) in Head Stand
Parshva Virasana (Side Hero Pose) in Head Stand
Baddha Konasana (Bound Angle Pose) in Head Stand
Parshva Baddha Konasana (Side Bound Angle Pose) in Head Stand

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Side Shoulder Stand 1)
Halasana (Plough Pose)
Karnapidasana (Pressure on the Ear Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side Pressure on the Ear Pose)

Jathara Parivartanasana (Belly Turning Pose) full pose

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

[Practice each of these with a folded mat and a single blanket under the shoulders.]
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
Parshva Sarvangasana (Side Shoulder Stand)

Pashchimottanasana (Intense West Stretch Pose)

Marichyasana 3 (Marichi’s Pose 3)

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

Pashasana (Noose Pose)

Shavasana (Corpse Pose)


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Basic Practice: Releasing the Buttocks, Outer Hips and Thighs

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In this practice, focus on using the inner thighs to support the legs in order to help the outer hips and thighs soften and widen. In all the poses, be very clear where the torso ends and the legs begin, in the hip joint. Whenever the the hip flexes, turn the torso as a unit up and over the top of the thigh without tilting the pelvis forward or back.

The Sequence:

Adho Mukha Sukhasana (Child’s Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) with the shins together

Gomukhasana (Cow Face Pose) with the heels apart, forward bend without the arms

Upavishtha Garudasana (Seated Eagle Pose)
• Sitting on the floor, cross the right leg over the left as for Garudasana (Eagle Pose).
• Turn to your left, bringing the right knee across the body and onto the floor. Turn to face the floor, supporting yourself on your elbows and walk the trunk around to face the wall behind you. Hold this pose for half a minute.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Tadasana (Mountain Pose)

Urdhva Hastasana (Upward Hands Pose)

Utkatasana (Furious Pose)

Garudasana (Eagle Pose) legs only

Garudasana (Eagle Pose) arms only

Garudasana (Eagle Pose) full pose

Utthita Trikonasana (Extended Triangle Pose)

Virabhdrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vajrasana (Thunderbolt Pose) with a blanket behind the knees

Virasana (Hero Pose) with a blanket behind the knees

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


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Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 8 [Light on Yoga]

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[Part 1 of this series, in which we pick apart an advanced sequence from “Light on Yoga”, can be found here.]

Our advanced sequence includes a series of five deep baby-backbends that include either an extreme flexion of the shoulder joint, an extreme extension of the hip joint or both:
To fully prepare the body for these poses, the quadriceps must be lengthened, the abdomen and chest opened in addition to properly organizing and opening up the hips and shoulders.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Eka Pada Bakasana (Single Leg Frog Pose)

Supta Virasana (Reclined Hero Pose)

Matsyasana (Fish Pose)
• Cross the legs in any accessible variation: Sukhasana (Comfortable Pose), Ardha Padmasana (Half Lotus Pose), Padmasana (Lotus Pose).
• Do the pose with over a bolster under the back crosswise to create a back bend. Support the head and arms as necessary.
• Hold for 2 to 3 minutes each crossing of the legs.

Bhujangasana (Cobra Pose)
• Have a bolster under the abdomen/lower ribs to support and lift the belly.

Dhanurasana (Bow Pose)
• Have a bolster under the abdomen/lower ribs to support and lift the belly.

Lunge Series:
Lunge with the hands on the floor and the back knee up
Lung with the hands on the floor and the back knee down
Lunge with the hands on high blocks and the back knee down
Lunge with the hands on high blocks and the front foot on a low block
Lunge with the hands on high blocks and the back toes on a low block

Kapotasana (Pigeon Pose) over a chair

Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Use a belt to catch the foot if necessary.

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Use a belt to catch the foot if necessary.

Padangustha Dhanurasana (Big Toe Bow Pose)
• Use a belt to catch the feet if necessary.

Bhujangasana (Cobra Pose)
• Do the pose with the chest against the wall.

Rajakapotasana (King Pigeon Pose)
• If possible, from the above position, bend the legs and reach back to grab the ankles, thighs or knees.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into a forward bend

Pashchimottanasana (Intense West Stretch Pose) with a blanket roll under the abdomen

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

Shavasana (Corpse Pose)


Next time we’ll look at deep groin and hamstring openers like Hanumanasana (Hanuman’s Pose) and Samakonasana (Same Angle Pose).


Related Posts:

Practice Lab: Working with an Advanced Practice from "Light on Yoga,” Round-Up


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Intermediate Practice: Softening and Widening the Abdominal Wall

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This practice features a host of poses which are considered core poses, such as arm balances and leg lifts. Though it is true that the middle of the body needs to be strengthened to perform these poses, crudely squeezing the abdominals will only inhibit your ability to do the poses properly. As you go through the sequence, consider the following:
  • Think of the abdominal wall as having three parts. First there is the lower abdomen, below the navel and between the hip bones and hip creases. Second, the upper abdominal wall, above the navel up to and including the lower rib cage. Thirdly, the lower back, as the fibers of transverse abdominis wrap around the mid-section like a girdle.
  • Widen outward from and elongate along the linea alba, the mid-line of rectus abdominis, the “six-pack” muscles. Continue that lengthening along the sternum, so the whole superficial front line of the body moves towards the head.
  • Soften and widen the lower back.
  • Allow the entire abdomen to fall into the back body.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch pose) with the feet apart

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent, the hands under the shoulders as if about to go up into Urdhva Dhanurasana (Upward Wheel Pose).
• Set up next to a wall with the elbows touching it. Keep them touching the wall throughout the whole pose.

Shirshasana Cycle:
Child’s Pose in Head Stand
• Bring the knees into the chest with the feet off the floor and hold.
Urdhva Dandasana (Upward Staff Pose)
Salamba Shirshasana 1 (Head Stand 1)
• Hold for only 2 to 3 minutes. Then come down and go back up into the next pose.
Salamba Shirshasana 2 (Head Stand 2)
• Hold for only 30 seconds. Then come down and go into the next variation.
Salamba Shirshasana 3 (Head Stand 3)
• Hold for only 30 seconds. Then come down and go into the next variation.
Baddha Hasta Shirshasana (Bound Hands head Stand)
• Hold for only 30 seconds. Then come down and change the crossing of the arms before going back up.
• If you are unable to go up into any of the variations, simple practice the preparation, lifting the knees up off the floor.

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

Halasana (Plough Pose)
• 2 to 3 minutes.

Setu Bandha (Bridge Pose)
• Have blankets under the shoulders and the feet flat on the floor. Support the sacrum with blocks.

Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-backs
• 3 attempts on each side.

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-backs
• 3 attempts.

Malasana (Garland Pose)

Bakasana (Crow Pose)
• Come into the pose from the floor.

Bakasana (Crow Pose)
• Come into the pose from Shirshasana 2 (Head Stand 2).



Ankle-to-Knee Cycle:
[Do each of the following three hip openers all on one crossing and then all on the other.]

Ankle to Knee Pose
Revolved Ankle to Knee Pose
• Twist to the side of the top foot.
Side Ankle to Knee Pose
• Extended forward over the side of the top foot.
Ankle to Knee Pose

Parshva Bakasana (Side Crow Pose)
• Come into the pose from the floor.

Parshva Bakasana (Side Crow Pose)
• Come into the pose from Shirshasana 2 (Head Stand 2).

Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)

Eka Pada Galavasana (Single Leg Galava’s Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


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