Practice Lab

marichi's pose B
I’ve been watching footage of Mr. Iyengar do poses recently, and I’ve been amazed at how mobile his trunk is, especially in twists. Most of us need to use the arms and legs to help crank the torso around, but Iyengar is able to create movement in the trunk itself in a fluid and supple manner. It’s very impressive. Kristen and I thought we might have a go at combining pranayama with binding in twists to see if we could create mobility in the trunk. We didn’t quite have the time to do all of this sequence, but I’ve included the inversions to present a more rounded practice. I should state that doing pranayama first is highly unorthodox in Iyengar terms, but then that’s how we roll at Yogasana.

The Sequence

Adho Mukha Shavasana (Downward Facing Corpse Pose) over a bolster (7 min)

Shavasana (Corpse Pose) with a sandbag along the sternum (7 min)

Ujjayi 4 (Victorious Breath 4) (5 min)

Viloma 1 (Interrupted Breath 1) (5 min)

Viloma 2 (Interrupted Breath 2) (5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Utthita Hasta Padangusthasana 1 (Extended hand to Big Toe Pose 1) at the rope wall with the raised leg supported

Parivrrta Hasta Padangusthasana (Revolved Hand to Big Toe Pose) at the rope wall with the raised leg supported

Parshvottanasana (Intense Side Stretch Pose) with the hands down

Parivrtta Trikonasana (Revolved Triangle Pose)

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only, no binding

Marichyasana 3 (Marichi’s Pose 3) no binding

Marichyasana 1 (Marichi’s Pose 1) twist only

Marichyasana 3 (Marichi’s Pose 3)

Marichyasana 2 (Marichi’s Pose 2) no binding

Marichyasana 4 (Marichi’s Pose 4) no binding

Marichyasana 2 (Marichi’s Pose 2)

Marichyasana 4 (Marichi’s Pose 4)

Pashchimottanasana (Intense West Stretch Pose)

Matsyasana (Fish Pose) over a bolster (3 min each side)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

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