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.

August 27

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parighasana (Gate 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)

August 28

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 29

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Side Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 30

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

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)

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

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

August 31

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

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

Pashasana (Noose 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)

September 1

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Eka Pada Bakasana (Single Leg Frog Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 2

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 35

Tags: Basic

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.

August 20

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog 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)

August 21

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog 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)

August 22

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog 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)

August 23

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog 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)

August 24

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 1 (Warrior Pose 1)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog 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)

August 25

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Purvottanasana (Intense East Stretch Pose) table top variation

Adho Mukha Shvanasana (Downward Facing Dog 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)

August 26

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 34

Tags: Basic

In this class focus on allowing the exhalation to be long and easy and the inhalation free and unforced. Allow there to be movement in the lower back as you breathe in all of the poses.

The Sequence

Adho Mukha Shavasana (Downward Facing Corpse Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Head Down Sequence:
[Do all of these at a stretch, keeping the head down and observing/freeing up the movement of the breath in the lower back throughout.]
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Adho Mukha Vrkshasana (Hand Stand)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Vrkshasana (Hand Stand)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Salamba Shirshasana 1 (Head Stand 1)
• 5 to 10 minutes.

Salamba Sarvangasana 1 (Shoulder Stand 1)
• 5 to 10 minutes.

Halasana (Plough Pose)
• 3 to 5 minutes.

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• 90 seconds each side.

Gomukhasana (Cow Face Pose) legs only forward bend
• 60 seconds each side.

Janu Shirshasana (Head of the Knee Pose)

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

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)
• 5 minutes.

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• 5 minutes.

Viloma Pranayama 2 (Interrupted Breath 2) in Shavasana (Corpse Pose)
• Interrupted exhalations.
• 5 minutes.

Viloma Pranayama 1 (Interrupted Breath 1) in Shavasana (Corpse Pose)
• Interrupted inhalations.
• 5 minutes.

Shavasana (Corpse Pose)
• 5 minutes.

Tags: Intermediate, Forward Bends, Restorative, Pranayama

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.

August 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) 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)


August 14

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)


August 15

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)


August 16

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)


August 17

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)


August 18

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)


August 19

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 33

Tags: Basic

In this class, focus on keeping the entire back body wide, including the buttocks, the lower back and the back ribs, as you elongate the trunk.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lung with the back leg straight

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose) INTO Utthita Trikonasana (Extended Triangle Pose)
• Come into the flat back variation of Parshvottanasana with the arms in front of you to the right. Hold for a few moments.
• Come out of the pose, adjust the position of the feet and go into Utthita Trikonasana to the right. Hold here.
• Come up and repeat on the second side.

Virabhadrasana 1 (Warrior Pose 1)

Prasarita Padottanasana (Wide Spread Feet Pose) preparation INTO Virabhadrasana 1 (Warrior Pose 1)
• Come into the flat back Prasarita Padottanasana preparation with the hands under the shoulders. Hold for a few moments.
• Come up, raise the arms overhead, turn to the right and go into Virabhadrasana 1. Hold here.
• Return to the Prasarita Padottanasana preparation and repeat to the second side.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose) preparation with arms overhead
• Lie flat on the abdomen and reach the arms over head.
• Stretch the arms and the legs away from each other to elongate the trunk.

Shalabhasana (Locust Pose) with the arms by the sides

Shalabhasana (Locust Pose) preparation with arms overhead

Shalabhasana (Locust Pose) with the arms by the sides

Shalabhasana (Locust Pose) preparation with arms overhead

Sphinx Pose

Eka Pada Bhekasana (Single Leg Frog Pose)

Shalabhasana (Locust Pose) preparation with arms overhead

Sphinx Pose

Eka Pada Dhanurasana
• From Sphinx Pose, bring one forearm across the body, reach back and do bow pose on one side, then switch.

Shalabhasana (Locust Pose) preparation with arms overhead

Dhanurasana (Bow Pose)
• Do this twice.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

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

Child’s Pose over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose)

Shavasana (Corpse Pose)

Tags: Basic, Standing Poses, Back Bends

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

There are several possible strategies we can use to break down and work with the sequence in a more manageable way. The first would be to come up with a series of simple practices that focus on an individual section, with a thorough, but realistic build-up to the main work of the sequence, followed by supportive restorative work. To recap, here are the main sections of the practice:

• Vishamanyasa 1: Simple arm balances and preps for Urdhva Dhanurasana (Upward Bow Pose).
• Vishamanyasa 2: Back-broadening and twisting arm balances and preps for Urdhva Dhanurasana (Upward Bow Pose).
• Vishamanyasa 3: Groin-opening Poses, such as Bakasana (Crow Pose) and Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1) with preps for Urdhva Dhanurasana (Upward Bow Pose).
• Inverted Back Bends.
• Mandalasana (Mandala Pose).
• Advanced Baby Back Bends.
• Groin/Hamstring/Hip Openers.
• Twists and Deep Forward Bends

Having consolidated the poses we are familiar with and made some headway with the poses that are newer and more challenging for us, we can then start to practices edited versions of the sequence that feature adequate preparation and segments of the sequence that most relate to each other:

• Arm balance vishamanyasa, groin/hamstring openers and deep forward bends.
• Arm balance vishamanyasa, deep hip openers and twists.
• Arm balance vishamanyasa and inverted back bends.
• Arm balance vishamanyasa and advanced baby back bends.
• Inverted back bends and advanced baby back bends.

Today let’s look at a sequence to work on the vishvamanyasa, including simple arm balances and preparations for Urdhva Dhanurasana (Upward Bow Pose).

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1)
• 5 minutes.
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
Baddha Konasana (Bound Angle Pose)
Upavishtha Konasana(Seated Angle Pose)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
• 5 minutes.
Halasana (Plough Pose)
Karnapidasana (Pressure on the Ear 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 Sarvangasana (Single Leg bridge Pose in Shoulder Stand)

Malasana (Garland Pose)
• Do the pose with the heels supported and a belt around the body and legs to support the thighs so that the inner thigh muscles can soften

Viparita Dandasana (Inverted Staff Pose) over a chair

Bhujapidasana (Pressure on the arms Pose)

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Dhanurasana (Upward Bow Pose)
• Feet on blocks.
• Arms loosely belted to keep the arm and shoulder organized.

Dwi Hasta Bhujasana (Both Hands and Arms Pose)

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Dhanurasana (Upward Bow Pose)
• Feet on the seat of a chair place against a wall, if possible. Failing that, feet once again on blocks.
• Arms loosely belted to keep the arm and shoulder organized.

Bakasana (Crow Pose)

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Dhanurasana (Upward Bow Pose)
• The full pose from the floor if possible, but otherwise propped as needed.

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

Pashasana (Noose Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Related Posts:

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

Tags: Practice Lab, Advanced

To make the quality of the poses softer and more holistic, instead of moving from the muscle, or even the connective tissue, think of moving from the bone. Specifically, think of moving from the femurs and the humeri, while directing the trunk and the spine towards the head (or away from the head if inverted). This sequence occasionally uses the rope wall.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Rope Sequence:
Urdhva Dandasana (Upward Staff Pose) on the ropes, 3 minutes
Shalabhasana (Locus Pose) on the ropes, 1 minute
Urdhva Dandasana (Upward Staff Pose) on the ropes, 3 minutes

Utthita Hasta Padangusthasana 1 (Extended Hand to Foot Pose 1) on the rope wall

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1), 5 minutes
Baddha Konasana (Bound Angle Pose)
Upavishtha Konasana (Seated Angle Pose)
Eka Pada Shirshasana (Single Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 2 (Warrior Pose 2) with the bent leg thigh supported on a chair

Utthita Parshvakonasana (Extended Side Angle Pose) with the bent leg thigh supported on a chair

Chair Hip Sequence:
Single Leg Ankle-to-Knee forward bend on the chair
• Sitting in the chair, put one ankle on the opposite thigh, just above the knee, and fold forward.
Bharadwajasana 2 (Bharadwaja’s Pose 2) in the chair
• Sitting in the chair, bring one leg into Ardha Padmasana (Half Lotus Pose) and bind.
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Sitting in the chair, bring one leg into Ardha Padmasana and fold forward.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose) chair variation
• Without binding, come into the pose with the hands on the chair for balance.
• First, extend out into a flat back, then fold forward.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Matsyasana (Fish Pose)
• Lying back over a bolster.
• Any leg variation.

Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) over a block

Upavishtha Konasana (Seated Angle Pose)

Baddha Konasana (Bound Angle Pose)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
Salamba Sarvangasana 2 (Shoulder Stand 2)
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
Halasana (Plough Pose)
Urdhva Padmasana (Upward Lotus Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Tags: Intermediate, Inversions, Hip Openers, Padmasana, Rope Wall

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.

August 6

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

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) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 7

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog 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) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 8

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog 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) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Janu Shirshasana (Head of the Knee Pose)

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

Pashchimottanasana (Intense West Stretch Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 9

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

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) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Parshva Bharadwajasana (Side Bharadwaja’s Pose)

Parshva Parvatasana (Side Mountain Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 10

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Matsyasana (Fish Pose) over a bolster, 1 to 3 minutes each crossing of the legs

Supta Virasana (Reclined Hero Pose), 3 to 5 minutes

Viparita Dandasana (Inverted Staff Pose) over a chair, 3 to 5 minutes

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) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 11

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

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

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) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Parshva Bharadwajasana (Side Bharadwaja’s Pose), 3 to 5 minutes

Adho Mukha Shavasana (Downward Facing Corpse Pose)

Shavasana (Corpse Pose)

August 12

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 32

Tags: Basic

In this class, focus on keeping the upper back and the top of the chest equally wide throughout all of the poses. In this sequence we are looking less to find strength in the arms and more to find strength in the sides of the body, linking the arms and upper ribs to the core.

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 Baddhanguliyasana (Upward Bound Fingers Pose) with the back against the wall

All Fours

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Surya Namaskar (Sun Salutation)
• The focus of this Sun Salute is to practice hopping back and forth between Uttanasana and Adho Mukha Shvanasana. It is quite simplified so as not to confuse the issue with more challenging poses.
• When jumping back the key is to press the floor away from you and move the chest away from the hands to carry the body back on the strength of the connection between the arms and the sides of the trunk. This is quite different from donkey-kicking back into a Plank pose and then moving back into Adho Mukha Shvanasana.
• Initially you might need to make a small hop back and forth and walk the rest of the way.
• Follow this order of progression:
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Hands Pose)
Uttanasana (Intense Stretch Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose)
Urdhva Hastasana (Upward Hands Pose)
Tadasana (Mountain Pose)
• Repeat for a total of five cycles.

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana (Extended Triangle Pose)
• Put the hand of the raised arm on the hip.
• Press the collarbone away from the ear and roll it up towards the ceiling.

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)


Head Stand Preparation
• Do twice, once with each interlock of the fingers.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Have a foam block or rolled towel between the feet to make the inner thighs engage.
• Use some sort of heavy weight: a sandbag, a dumbbell or a heavy book. Have the arms over head and the weight in the hands. Press up into the weight to brace the arms. Widen the upper back and press it into the floor.
• Cycle through the pose three times, holding the legs in place at approximately 90°, 60°, 30° and 10° if possible.
• If this variation proves to be too challenging for the lower back, do it either with one leg at a time, or release the arms and have them down by the sides.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose)
• Have one of your weights on each hand.
• If the legs are going to the right, press down with the right arm while pressing up into the left weight to brace the arm. Press the left shoulder firmly down into the ground. Throughout the entire sequence, keep the backs of both shoulders firmly grounded and the chest wide.
• For the first rep, keep the knees bent. For subsequent reps, start with the knees bent, but work on straightening the legs, keeping the knees at waist height and aiming the feet at the hands.
• Do three reps in total.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster
• 3 to 5 minutes.

Setu Bandha (Bridge Pose) over a bolster
• 3 to 5 minutes.

Viparita Karani (Upside Down Pose)
• 3 to 5 minutes.

Shavasana (Corpse Pose)

Tags: Basic

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

Let’s look a little deeper at our advanced practice and see how it is broken down:

[Inversions]
Salamba Shirshasana 1 (Head Stand 1)
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)

[Arm Balance/Back Bend Vishamanyasa]
Urdhva Kukkutasana (Upward Cockerel Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Parshva Kukkutasana (Side Cockerel Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Bakasana (Crow Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Parshva Bakasana ( Side Crow Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Dwi Pada Koundinyasana (Two Leg Koundinya’s Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
Viparita Chakrasana (Inverted Wheel Pose)

[Inverted Back Bends]
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)
Kapotasana (Pigeon Pose)

[Advanced Baby Back Bends]
Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
Padangustha Dhanurasana (Big Toe Bow Pose)
Bhujangasana 2 (Cobra Pose 2)
Rajakapotasana (King Pigeon Pose)

[Groin and Hamstring Openers]
Hanumanasana (Hanuman’s Pose)
Samakonasana (Straight Angle Pose)
Supta Trivikramasana (Reclined Three Strides Pose)

[Deep Hip Openers]
Yogadandasana (Yoga Staff Pose)
Mulabandhasana (Root Lock Pose)
Kandasana (Knot Pose)

[Twists]
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
Pashasana (Noose Pose)
Paripurna Matsyendrasana (Full Lord of the Fishes Pose)

[Deep Forward Bends]
Yoganidrasana (Yoga Sleep Pose)
Dwi Pada Shirshasana (Two Legs Behind the Head Pose)
Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Break Down

• The inversions go first, getting the important business of the practice out of the way, toning and balancing the nervous system while activating and integrating the various body parts into a stable whole.
• Following that comes the Arm Balance/Back Bend Vishamanyasa, which is vigorous and challenging and relatively basic and superficial when you take into consideration the much deeper back bends, forward bends and twists that are to come. Many of the basic ranges of motion that will be practiced later on are included here in the context of strength and cohesion.
• Then come the deep inverted back bends. In some ways, these are much more challenging than the advanced baby back bends that follow. Having the arms and legs on the ground, however, does make it easier to organize the organs of action to support the trunk, using gravity against which to arch the back and extend the spine.
• In the advanced baby back bends it is then possible to take advantage of the organization and openness of the previous section to go deeper into these poses which requires more active use of the spinal extensor muscles to lift the trunk against the pull of gravity.
• Hanumanasana (Hanuman’s Pose) and the other deep groin and hamstring openers then act as a bridge between the back bends and the forward bends to come. The front of the body is still being lengthened while the backs of the legs and the buttocks are beginning to be opened up.
• The deep hip openers require extreme outward rotation of the thigh in the hip socket. This acts as both a release for the back bends that came before, softening up the buttocks and lower back, and a preparation for the deep twists and forward bends to come.
• The three twists get progressively deeper, requiring more fluidity across the back of the pelvis and lower back, and deeper suppleness in the rib cage until the final twist requires the addition of the single Padmasana (Lotus Pose) leg. This is, in turn, a preparation for the deep forward bends.
• The deep forward bends involve both an extreme outward rotation of the hip coupled with an extreme flexion of the spine to get the feet behind the head. The final forward bend lengthens the spine out again before Shavasana (Corpse Pose).

A Simplified Sequence

Here is a super-basic expression of the above schema, simplifying and limiting the scope of the poses, to get a general sense of the ranges of motion exercised in the practice:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
• 5 minutes.

Salamba Sarvangasana 1 (Shoulder Stand 1)
• 5 minutes

Halasana(Plough Pose)
• 3 minutes.

Malasana (Garland Pose)

Adho Mukha Vrkshasana (Hand Stand)

Viparita Dandasana (Inverted Staff Pose) over a chair

Bakasana (Crow Pose)

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Dhanurasana (Upward Bow Pose)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with the feet on blocks or a chair

Kapotasana (Pigeon Pose) over a chair

Ushtrasana (Camel Pose)

Dhanurasana (Bow Pose)

Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Hanumanasana (Hanuman’s Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Ardha Padmasana (Half Lotus Pose)

Ankle to Knee Pose

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

Pashasana (Noose Pose)

Bharadwajasana (Bharadwaja’s Pose 2)

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

Baddha Konasana (Bound Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Related Posts:

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

Tags: Advanced, Practice Lab

This is a substantially modified version of the “Light on Yoga” sequence we are breaking down in Practice Lab at the moment. I kept tinkering with the sequencing over the course of the week, as it is right on the borderline between intermediate and advanced. This is the version that seemed to work most effectively.

Think about the following actions as you go through the sequence:

• Widen the upper back and the top chest as evenly as possible.
• Soften and widen the deltoids around the shoulder joints.
• Balance the weight evenly between each of both inner and outer armpits, stretching through each of them evenly.
• Excavate out space between the inner armpit and the underlying ribs while widening the very top of the chest to differentiate the chest from the armpits and strengthen the arms.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Salamba Shirshasana 1 (Head Stand 1)
• 5 minutes.

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

Halasana (Plough Pose)
• 3 minutes.

Malasana (Garland Pose)
• Do the pose with the heels supported and a belt around the body and legs to support the thighs so that the inner thigh muscles can soften

Viparita Dandasana (Inverted Staff Pose) over a chair

Bakasana (Crow Pose)

Adho Mukha Vrkshasana (Hand Stand)

Parshva Bakasana (Side Crow Pose)

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Dhanurasana (Upward Bow Pose)
• Feet on blocks.
• Arms loosely belted to keep the arm and shoulder organized.

Urdhva Dhanurasana (Upward Bow Pose)
• Two more repetitions with or without props, as needed.

Kapotasana (Pigeon Pose) over a chair

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Set up with your mat at the wall with a chair on it next to the wall. Lie on the back in preparation to come up with the legs close to the chair, if not touching it.
• Go up into Urdhva Dhanurasana (Upward Wheel Pose) and hold for a few moments.
• Bring the head back down to the ground and go into Dwi Pada Viparita Dandasana . Hold for a few moments.
• Walk the feet closer together and step the feet up onto the feet of thew chair.
• Extend the legs and lift the head and shoulders up off the floor, moving the collarbones forward over the elbows. Lift the sides of the chest. Hold for a few moments.
• Bring the feet back to the floor, then replace the head on the floor in Dwi Pada Viparita Dandasana, keeping the lift in the sides of the chest and the width across the back.
• Hold for a few moments and then release.
• Go through this cycle twice.

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

Pashasana (Noose Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Related Posts:
Intermediate Group Class: Separating the Armpits and Chest, Softening the Work of the Arms [Light on Yoga]
Intermediate Group Class: Separating the Armpits and Chest to Create Upper Body Strength

Tags: Intermediate, Inversions, Arm Balances, Back Bends