Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 14 [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 this third of our sequences edited for time, we will focus on the inverted backbends, such as Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose).

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Supta Virasana (Reclined Hero Pose)

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Dhanurasana (Upward Bow Pose)
• 2 to 3 repetitions.

Viparita Chakrasana (Inverted Wheel Pose)
• 3 to 5 repetitions.

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Mandalasana (Mandala Pose)

Eka Pada Viparita Dandasana 1 (Single Leg Inverted Staff Pose 1)

Eka Pada Viparita Dandasana 2 (Single Leg Inverted Staff Pose 2)

Chakrabandhasana (Wheel Lock Pose)
• If you are unable to grab your ankles in this pose, simple work on bringing your hands and feet closer to each other.

Kapotasana (Pigeon Pose)

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

Pashasana (Noose Pose)

Paripurna Matsyendrasana (Full Lord of the Fishes Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Next time, our practice will feature the advanced baby back bends.


Related Posts:

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


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