Getting Back To It Practice

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