Intermediate Practice: Releasing the Abdominal Enclosure

In this practice think about softening and releasing the entire abdominal enclosure: the abdominal wall in the front, the lower back, the pelvic floor and the diaphragm.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose with a blanket roll under the abdomen

Jathara Parivartanasana (Belly Turning Pose) restorative version with the knees bent

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Child’s Pose in Head Stand
Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in Head Stand
Child’s Pose in Head Stand

Viparita Dandasana (Inverted Staff Pose) over a chair

Sarvangasana Chair Cycle:
Salamba Sarvangasana (Shoulder Stand) over a chair
Sarvangasana (Shoulder Stand) over a chair with the legs in Supta Baddha Konasana (Bound Angle Pose), the feet resting on the back of the chair
Supta Konasana (Reclined Angle Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shavasana (Downward Facing Corpse Pose)

Ujjayi Pranayama 4 (Victorious Breath 4) in Shavasana (Corpse Pose)
• Ujjayi 4 is an easy, full inhalation and exhalation performed in a reclined position.
• 5 minutes with a folded up belt or wash cloth under the tailbone, softening and widening the muscles of the pelvic floor.
• 5 minutes with a belt loosely around the waist at the level of the navel, softening and evening out the movement of the abdominal wall into and out of the belt.
• 5 minutes with the belt loosely around the lower ribs/diaphragm, softening and evening out the movement of the rib cage into and out of the belt.

Viloma Pranayama 1 (Interrupted Breath) in Shavasana (Corpse Pose)
• Viloma 1 is a full inhalation, divided into three increments by a brief pause before a long, easy exhalation.
• 5 minutes, filling first the lower abdomen, then the upper abdomen and finally the rib cage.

Shavasana (Corpse Pose)


Bookmark and Share