Intermediate Practice: Widening the Upper Abdomen and Pectoralis, Releasing the Scapulae Down the Back

This practice features a continuation of last week’s themes. Not only think of widening the upper abdominal wall above the navel, but also widen outward across pectoralis major. As the chest spreads, allow the shoulder blades to drop onto the back ribs. In addition, when twisting, initiate the pose in the lower back, wrapping the quadratus lumborum and rear abdominal wall around towards the navel.

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
• Bring the knees into the chest with the feet off the floor and hold.
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Virasana (Hero Pose) in Head Stand
Parshva Virasana (Side Hero Pose) in Head Stand
Baddha Konasana (Bound Angle Pose) in Head Stand
Parshva Baddha Konasana (Side Bound Angle Pose) in Head Stand

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Side Shoulder Stand 1)
Halasana (Plough Pose)
Karnapidasana (Pressure on the Ear Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side Pressure on the Ear Pose)

Jathara Parivartanasana (Belly Turning Pose) full pose

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

[Practice each of these with a folded mat and a single blanket under the shoulders.]
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
Parshva Sarvangasana (Side Shoulder Stand)

Pashchimottanasana (Intense West Stretch Pose)

Marichyasana 3 (Marichi’s Pose 3)

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

Pashasana (Noose Pose)

Shavasana (Corpse Pose)

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