Matsyasana (Fish Pose) - 2 min each side
• simple variation with the legs in Sukhasana (Comfortable Pose) and the arms overhead
• do both leg crossings

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge
• back leg straight
• press inner thigh of back leg up and back
• soften lower abdomen and send inner thighs away from each other

Parivrtta Parshvakonasana (Revolved Side Angle Pose) Read More...

Tags: Core Poses, Reclined Poses, Arm Balances, Inversions, Basic, Intermediate, Advanced

Please Here's a breakdown of the full Intermediate Pranayama Series.






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Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

Please remember that pranayama is very subtle and powerful. It’s best not to practice pranayama without some in-person instruction beforehand. NEVER FORCE THE BREATH.





Read More...

Tags: Intermediate

I was away for a couple of weeks in the San Francisco Bay Area staying with friends and taking part in Donald Moyer and Mary Lou Weprin’s Summer Intensive at the Yoga Room. The Intensive was excellent. Six days of six hours of yoga each day. (I hope to be blogging a little bit about some of the ideas Donald was working with over the next few weeks.) I came back energized and revitalized. I managed to practice 3 hours a day for about five days and then I crashed. All I’ve been able to practice for the past couple of weeks has been pranayama, which has been great. So here are the pranayama practices I’ve been doing of late.
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Tags: Intermediate, Advanced

Here's a new addition, a very challenging pose, to the Standing Poses category:

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Tags: Intermediate

Well, my big practice series got derailed by an unfortunate Summer head cold. (By the way, Head Stand, Hand Stand and Bridge Pose good, Shoulder Stand very bad.) I'm over the cold but I've barely done a thing for a good week and I can feel my muscles starting to lose their strength. Here's a practice to help get you back up to speed. There's nothing complicated about it. It's designed to to get your muscles working, with sections for the legs, the core and the upper body.

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Utkatasana (Fierce Pose) - 1 min
• block between thighs

Uttanasana (Intense Stretch Pose) - 1 min
• block between thighs

Virabhadrasana 2 (Warrior Pose 2) - 1 min

Utthita Trikonasana (Extended Triangle Pose) - 1 min

Utthita Parshvakonasana (Extended Side Angle Pose) - 1 min

Supta Padangusthasana 1 (Reclined Big Toe Pose) - 1 min

Urdhva Prasarita Padasana (Upward Extended Feet Pose) 90°/60°/30°/10° - 30 sec each stage

Ardha Navasana (Half Boat Pose) - 1 min

Adho Mukha Shvanasana (Downward Facing Dog Pose) - 1 min

Adho Mukha Vrkshasana (Hand Stand) - 1 min

Shirshasana 1 (Head Stand) - 3 min

Setu Bandha (Bridge Pose) - 5 min
• over bolster

Sarvangasana (Shoulder Stand) - 5 min
• over chair

Shavasana (Corpse Pose) - 15 min

Tags: Intermediate

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Uttanasana (Intense Stretch Pose)
• variation: feet hip width
• move front waist to back waist and lengthen back waist

Back Rolls
• simple rolls along spine from tailbone to shoulders
• 5-8 reps

Halasana/Pashchimottanasana (Plough Pose/Intense West Stretch Pose) Rolls
• 5-8 reps

Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• move front waist to back waist and lengthen back waist

Ardhva Navasana (Half Boat Pose)
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist away from feet

Lolasana (Tremulous Pose)
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist away from feet

Ardha Navasana (Half Boat Pose)
• variation: lower back on floor
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist into floor

Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist into floor

Lolasana into Ardha Navasana and back
• variation: place hands on block to facilitate moving feet backwards and forwards
• 4 reps (twice with each crossing of the ankles)

Bakasana (Crow Pose)
• variation: start with feet up on blocks
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist up towards ceiling

Baddha Konasana (Bound Angle Pose)
• variation: seated and forward extension
• broaden hip creases and hollow out pelvis
• draw lower abdomen back and lengthen sides of waist forward

Marichyasana 1 (Marichi's Pose 1)
• roll bent leg arch into floor and staight leg arch away from body
• turn pubic bone towards bent leg and navel towards straight leg
• broaden hip creases and hollow out pelvis
• draw lower abdomen back and lengthen sides of waist forward

Malasana (Garland Pose)
• variation: arms wrapped around shins and grabbing ankles, heels supported on blankets if not on floor
• broaden hip creases and hollow out pelvis
• turn lower abdomen towards chest

Bakasana (Crow Pose)
• broaden hip creases and hollow out pelvis
• turn lower abdomen towards chest and lengthen back waist

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• turn eyes of chest (space between collar bones and top ribs) towards thighs

Vashisthsasana (Vashistha's Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• broaden eyes of chest

Chaturanga Dandasana (Four Limbed Staff Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• turn eyes of chest (space between collar bones and top ribs) towards throat

Bakasana (Crow Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• turn lower abdomen towards eyes of chest and eyes of chest towards lwoer abdomen

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
• practice hopping up with both legs together, knees bent or legs straight

Adho Mukha Vrkshasana (Hand Stand)
• practice rolling down with both legs together, knees bent or legs straight

Shirshasana 1 (Head Stand 1)
• divide up the time by coming into Urdhva Dandasana (Upward Staff Pose) every minute or so and hold for 20-30 sec

Shirshasana 2 into Bakasana (Head Stand 2 into Crow Pose)

Supta Virasana (Reclined Hero Pose)

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Coprpse Pose)

Tags: Intermediate

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Child's Pose
• loop and tighten belt around tops of thighs and ankles to deepen hip crease
• rest head on block so trunk is parallel to floor
• broaden hip creases and inner pelvis

Upavishtha Konasana (Seated Angle Pose)
• ground sitting bones evenly
• broaden hip creases and inner pelvis

Baddha Konasana (Bound Angle Pose)
• practice pose as a balance with only sitting bones on floor
• ground sitting bones evenly
• broaden hip creases and inner pelvis
• narrow and lift sides of waist

Paripurna Navasana (Full Boat Pose)
• variation: legs bent
• ground sitting bones evenly
• broaden hip creases and inner pelvis
• narrow and lift sides of waist

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• variation: raised leg vertical, holding on to belt around foot
• Strengthen arches and lengthen inner legs away from pubic bone
• broaden hip creases and inner pelvis
• narrow and lengthen sides of waist towards head

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Strengthen arches and lengthen inner legs away from pubic bone
• broaden hip creases and inner pelvis
• turn navel away from the leg that is moving out to the side
• narrow and lengthen sides of waist towards head

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• variation: holding onto big toe and moving face towards shin
• Strengthen arches and lengthen inner legs away from pubic bone
• broaden hip creases and inner pelvis
• narrow and lengthen sides of waist towards head

Paripurna Navasana (Full Boat Pose)
• full pose with legs straight if possible
• Strengthen arches, inner thighs and quads and lengthen them away from pubic bone
• broaden hip creases and inner pelvis
• narrow sides of navel and draw into spine
• narrow and lengthen sides of waist towards head

Utthita Hasta Padangusthasana 1 (Extended Hands to Feet Pose 1)
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Virabhadrasana 3 (Warrior Pose 3)
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• variations: legs at 90°/60°/30°/10°
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Paripurna Navasana (Full Boat Pose)
• full pose with legs straight if possible
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Ubhaya Padangusthasana (Both Big Toes Pose)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Ubhaya Padangusthasana (Both Big Toes Pose)
• variation: legs wide
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Paripurna Navasana (Full Boat Pose)
• full pose with legs straight if possible
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Adho Mukha Vrkshasana (Hand Stand)
• variation: Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)

Shirshasana (Head Stand)
• variation: Eka Pada Shirshasana (Single Leg Head Stand)
• variation: Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)
• blanket under shoulders
• high blocks under sacrum
• lengthen inner thighs towards knees
• lift and lengthen back of waist towards head

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand)
• dropping back from Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• dropping back from Sarvangasana (Shoulder Stand)

Shavasana (Corpse Pose)

Tags: Intermediate

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Trikonasana (Extended Triangle Pose)
• lengthen, narrow and turn the side waist

Parivrtta Trikonasana (Revolved Triangle Pose)
• lengthen, narrow and turn the side waist

Marichyasana 6/F (Marichi's Pose 6/F)
• lengthen, narrow and turn the side waist

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on blankets and not foot, no binding
• lengthen, narrow and turn the side waist

Virasana/Parvatasana (Mountain Pose in Virasana)
• perform pose with big toes touching and heels apart

Marichyasana 3 (Marichi's Pose 3)
• foot of straight leg against wall
• roll big toe mound and inner heel into wall, strengthen arch

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on foot, no binding
• roll into big toe mounds and inner heels of both feet, strengthening both arches

Gomukhasana (Cow Face Pose)
• variation: seated between heels, with arms
• with right leg on top, lift left sitting bone, broaden inner surface of pelvis and move lower abdomen deeper into body

Marichyasana 1 (Marichi's Pose 1)
• with right leg bent, lift left sitting bone, broaden inner surface of pelvis and move lower abdomen deeper into body

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on foot, no binding
• with right leg bent, lift left sitting bone, broaden inner surface of pelvis and move lower abdomen deeper into body

Bharadwajasana 2 (Bharadwaja's Pose 2)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades
• when twisting to right, turn left collarbone down and right collarbone up

Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades
• when twisting to right, turn left collarbone down and right collarbone up

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on foot, binding
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades
• when twisting to right, turn left collarbone down and right collarbone up

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Adho Mukha Vrkshasana (Hand Stand)
• Parshva Adho Mukha Vrkshasana (Side Hand Stand)

Shirshasana (Head Stand)
• Parshva Shirshasana (Side Head Stand)
• Parshva Virasana (Side Hero Pose in Head Stand)

Supta Virasana (Reclined Hero Pose)

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Tags: Intermediate

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Vrkshasana (Tree Pose)
• do pose with bent knee against wall to stabilize
• balance inner and outer thigh
• strengthen arches
• broaden iliacus on both sides

Utthita Trikonasana (Extended Triangle Pose)
• do pose with leading arm up wall
• balance inner and outer thighs
• strengthen arches
• broaden iliacus on both sides

Parshvottanasana (Intense Side Stretch Pose)
• do pose with hands at wall
• balance inner and outer thighs
• strengthen arches
• broaden iliacus on both sides

Janu Shirshasana (Head of the Knee Pose)
• preparation only (sitting up with legs in position)
• foot of extended leg against wall
• balance inner and outer thigh
• strengthen arch, pressing foot into wall

Baddha Konasana (Bound Angle Pose)
• seated upright with back against wall
• lengthen inner thighs to knees
• draw outer thighs into hips
• turn soles of feet up towards ceiling
• broaden iliacus on both sides

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• broaden iliacus on both sides
• balance pubic bone between inner thighs, so that it is equidistant
• draw lower abdomen back and move sit bones towards knees

Marichyasana 1 (Marichi's Pose 1)
• strengthen inner thigh and arch of straight leg
• on bent leg send inner thigh to knee and outer thigh to hip
• turn pubic bone towards bent knee

Janu Shirshasana (Head of the Knee Pose)
• strengthen inner thigh and arch of straight leg
• on bent leg send inner thigh to knee and outer thigh to hip
• bring weight evenly into both inner thighs
• turn pubic bone towards bent knee

Marichyasana 6/F (Marichi's Pose 6/F)
• strengthen inner thigh and arch of Virasana leg
• on raised leg send inner thigh to knee and outer thigh to hip
• turn pubic bone towards Virasana leg
• turn navel into twist
• broaden iliacus on both sides

Parshvottanasana (Intense Side Stretch Pose)
• do pose with arms down and not behind back
• send both inner thighs to feet and outer thighs to hip
• turn pubic bone towards back leg
• turn navel towards front leg to even trunk
• broaden iliacus on both sides

Janu Shirshasana (Head of the Knee Pose)
• bring weight evenly into both inner thighs
• turn pubic bone towards bent knee
• turn navel towards straight leg

Shirshasana (Head Stand)
• variation: Baddha Konasana
• variation: Upavishtha Konasana

Supta Baddha Konasana (Reclined Bound Angle Pose)

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Supta Konasana (Reclined Angle Pose)

Shavasana (Corpse Pose)

Tags: Intermediate

Rope Shirshasana
• Alternate Pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)
• deepen the hip crease and lengthen the back leg side of the body

Ardha Chandrasana (Half Moon Pose)
• deepen the hip crease and lengthen the back leg side of the body

Utthita Trikonasana (Extended Triangle Pose)
• balance the weight between the inner and outer thigh of both legs

Ardha Chandrasana (Half Moon Pose)
• balance the weight between the inner and outer thigh of both legs

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• strengthen and ground the inner thigh of the leg on the floor
• soften and broaden both iliacus muscles

Ardha Chandrasana (Half Moon Pose)
• strengthen and ground the inner thigh of the raised leg
• soften and broaden both iliacus muscles

Bharadwajasana 2 (Bharadwaja's Pose 2)
• turn the pelvis out of the twist as you turn the navel and chest into the twist
• expand the upper thoracic wall (the inner intracostal muscles) and pivot the shoulder girdle into the twist

Ardha Chandrasana (Half Moon Pose)
• turn the pelvis down towards the floor as you turn the navel and chest up towards the ceiling
• expand the upper thoracic wall (the inner intracostal muscles) and pivot the shoulder girdle into the twist

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)

Shirshasana (Head Stand 1)
• variation: Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Supta Virasana (Reclined Hero Pose)

Setu Bandha (Bridge Pose)
• blocks under sacrum, feet under floor

Sarvangasana (Shoulder Stand)
• variation: Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Tags: Intermediate

Supta Baddha Konasana (Reclined Bound Angle Pose) - 10 min

Adho Mukha Shvanasana (Downward Facing Dog Pose) - 3 min

Shirshasana (Head Stand) - 2 min
• Baddha Konasana Variation - 2 min
• Upavishtha Konasana variation - 2 min

Adho Mukha Shvanasana (Downward Facing Dog Pose) - 1-2 min

Sarvangasana (Shoulder Stand) over chair - 3 min
• Supta Baddha Konasana variation - 3 min

Shavasana (Corpse Pose) 10 min
• legs on chair

Tags: Intermediate, Restorative