Intermediate Group Practice: Direction of the Side body (adapted from "Light on Yoga")

Ashtavakra's Pose
This class is an adaptation of the advanced sequence from “Light on Yoga” I was ">practicing last week. It keeps the same basic structure, but I’ve made some edits and substitutions here and there to make it more manageable.

As you go through the poses, think about the sides of the body--the side waist and the side ribs. Strengthen and lengthen them, linking the two sides together by widening across the front and back body. Additionally, think about stretching them either towards or away from the head for additional strength and balance.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Spend more time with the legs at their lowest height.

Salamba Shirshasana 1 (Head Stand 1)

Urdhva Dandasana (Upward Staff Pose)
• Do this three times from Head Stand.
• If you can’t do the full pose, then bend the knees and bring them into the chest instead.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

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)
Supta Konasana (Reclined Angle Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Do each of these at a stretch on a regular, 3-blanket set up.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Spend more time with the legs at their lowest height.

Chatushpadasana (Four Footed Pose)

Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• Three times on each side, coming into the pose lightly without spending a lot of time there.
Parshva Sarvangasana (Side Shoulder Stand)
• Three times on each side, coming into the pose lightly without spending a lot of time there.
• Do all of these at a stretch on a 1-blanket set up.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1) head down variation
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) head up variation
Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Do the whole cycle all on one leg, then the other.

Pashchimottanasana (Intense West Stretch Pose)

Malasana (Garland Pose)

Supta Kurmasana (Sleeping Turtle Pose) preparation
• Put the feet up on a block with the heels together.
• Make a square shape with the legs, reach forward and take hold of the feet.
• Lengthen the sides forward towards the feet.

Eka Hasta Bhujasana (Single Arm and Hand Pose)

Ashtavakrasana (Ashtavakra’s Pose)
• See photo.

Mayurasana (Peacock Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Bakasana (Crow Pose)

Adho Mukha Vrkshasana (Hand Stand)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Dhanurasana (Upward Bow Pose)
• Do this 5 or 6 times, going up and down on a slow, easy breath without holding.

Shavasana (Corpse Pose)


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