Once again, Russell Case (a teacher at Space in Taipei):



Ahh, youtube.com, what would the blogosphere be without you?

Here, yogi Russell Case (a teacher at Space in Taipei) goes from Pincha Mayurasana into Karandavasana:

In this (very impressive) demonstration, the yogi transitions from Ashtavakrasana to handstand and back to Ashtavakrasana.



I believe the yogi goes by the name Didi and can be found at www.namuyoga.eu.

Check out this very amusing animated short by Daniel Tynan:

download this practice as a printable PDF

Three-Day Course Part 3

Level: Intermediate
Focus: Core strengthening


Notes:
Standing poses open the hips and strengthen the back and core. Backward extensions stretch the thighs and open up the front of the hip as well as strengthening the back. Lotus poses stretch and open the hips, correcting imbalances in the pelvis and sacrum. Even though the poses are largely more rudimentary (excepting Lotus Pose) this is a much more energetically challenging practice.


The sequence:


Virasana - Hero Pose

Adho Mukha Shvanasana - Downward Facing Dog Pose

Uttanasana - Intense Stretch Pose

Adho Mukha Vrkshasana - Hand Stand

Prasarita Padottanasana I - Wide Spread Feet Pose I

Salamba Shirshasana I - Head Stand I

Utthita Trikonasana - Extended Triangle Pose

Parivrtta Trikonasana - Revolved Triangle Pose

Utthita Parshvakonasana - Extended Side Angle Pose

Parivrtta Parshvakonasana - Revolved Side Angle Pose

Virabhadrasana I - Warrior Pose I

Virabhadrasana II - Warrior Pose II

Virabhadrasana III - Warrior Pose III

Parshvottanasana - Intense Side Stretch Pose

Prasarita Padottanasana I - Wide Spread Feet Pose I

Padangusthasana - Big Toe Pose

Padahastasana - Hand Under Foot pose

Uttanasana - Intense Stretch Pose

Urdhva Prasarita Ekapadasana - One Leg Extended Up Pose

Garudasana - Eagle Pose

Utkatasana - Fierce Pose

Ushtrasana - Camel Pose

Bhujangasana I - Cobra Pose I

Virasana - Hero Pose

Supta Virasana - Reclined Hero Pose

Paryankasana - Couch Pose

Padmasana - Lotus Pose

Parvatasana - Mountain Pose

Tolasana - Scale Pose

Matsyasana - Fish Pose

Gomukhasana - Cow Face Pose

Lolasana - Tremulous Pose

Simhasana I - Lion Pose I

Salamba Sarvangasana I - Shoulder Stand I

Halasana - Plough Pose

Pashchimottanasana - Intense West Stretch Pose

Shavasana - Corpse Pose

download this practice as a printable PDF

Three-Day Course Part 2

Level: Intermediate
Focus: Inversions, forward extensions


Notes:
This sequence has the seemingly contradictory effects of being both strengthening and deeply rejuvenating. Inversions are powerfully restorative, but they do require strength in the arms, back and core, just as forward extensions require strength in the legs and trunk. Do not be surprised if you find this sequence to be calming, renewing and a great workout.


The sequence:

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Vrkshasana (Hand Stand)

Prasarita Padottanasana I (Wide Spread Feet Pose I)

Salamba Shirshasana I (Head Stand I)

Parshva Shirshasana (Side Head Stand)

Eka Pada Shirshasana (Single Leg Head Stand)

Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand)

Samakonasana in Shirshasana (Same Angle Pose in Head Stand)

Salamba Sarvangasana I (Shoulder Stand I)

Salamba Sarvangasana II (Shoulder Stand II)

Niralamba Sarvangasana I (Unsupported Shoulder Stand I)

Niralamba Sarvangasana II (Unsupported Shoulder Stand II)

Halasana (Plough Pose)

Karnapidasana (Ear Pressure Pose)

Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Parshvaikpada Sarvangasana (Single Leg to Side Shoulder Stand)

Baddha Konasana in Sarvangasana (Bound Angle Pose in Shoulder Stand)

Samakonasana in Sarvangasana (Same Angle Pose in Shoulder Stand)

Jatara Parivartanasana (Belly-Turning Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Mahamudra (The Great Seal)

Janu Shirshasana (Head of the Knee Pose)

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

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

Marichyasana I (Marichi’s Pose I)

Pashchimottanasana (Intense West Stretch Pose)

Urdhva Mukha Pashchimottanasana I (Intense West Stretch Pose I)

Marichyasana III (Marichi’s Pose III)

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

Baddha Konasana (Bound Angle Pose)

Uttanasana (Intense Stretch Pose)

Shavasana (Corpse Pose)

download this practice as a printable PDF

Back to blogging, finally... I've been working so hard on a couple of projects for the site that I've neglected everything else. Here's the first in a 3-day course to cycle you through some of the essential poses. It is based on the three-day course presented by B.K.S. Iyengar in Light on Yoga.

download this practice as a printable PDF

Three-Day Course Part 1

Level: Intermediate
Focus: Core strengthening


Notes:
Arm poses and inversions strengthen the upper body and back. Core poses, twists and backward extensions strengthen the trunk. Though this is an intermediate practice, it can be simplified and made appropriate for less experienced practitioners by removing Head Stand and Hand Stand, and by removing or adapting the other poses according to necessity.


The sequence:

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana/Uttanasana/Chaturanga Dandasana
(Downward Facing Dog Pose/Intense StretchPose/Four-Limbed Staff Pose - cycle through poses 3 to 5 times)

Adho Mukha Vrkshasana (Hand Stand)

Prasarita Padottanasana I (Wide Spread Feet Pose I)

Shirshasana I (Head Stand I)

Salamba Sarvangasana I (Shoulder Stand I)

Halasana (Plough Pose)

Jatara Parivartanasana (Belly-Turning Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Pashchimottanasana (Intense West Stretch Pose)

Marichyasana III (Marichi's Pose III)

Ardha Mastyendrasana I (Half Lord of the Fishes Pose I)

Virasana/Parvatasana (Hero Pose with Mountain Pose Arms)

Supta Virasana (Reclined Hero Pose)

Shalabhasana (Locust Pose)

Dhanurasana (Bow Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) - restorative mode with feet apart and head supported on blocks

Shavasana (Corpse Pose)

download this practice as a printable PDF