Practice Lab: Arm Balances and Back Bends

This practice features a challenging sequence of arm balances interspersed with Viparita Chakrasana (Inverted Wheel Pose) where you go from Adho Mukha Vrkshasana (Hand Stand) into Urdhva Dhanurasana (Upward Bow Pose) and back. It’s a great workout for the chest and arms. This is another modification of a practice from “Light on Yoga”. You can find the full practice on p.484 of the Schocken edition).

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1)
Shirshasana 2 (Head Stand 2)
Shirshasana 3 (Head Stand 3)
Baddha Hasta Shirshasana (Bound Hands Head Stand)
Mukta Hasta Shirshasana (Free Hand Head Stand)
Urdhva Dandasana (Upward Staff Pose)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Single Leg Revolved Head Stand)
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
Baddha Konasana (Bound Angle Pose) in Head Stand
Parshva Baddha Konasana (Side Bound Angle Pose) in Head Stand
Pindasana (Embryo Pose) in Head Stand

Sarvangasana Cycle:
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)
Karnapidasana (Pressure on the Ear Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
Parshva Sarvangasana (Side Shoulder Stand)
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand)
Urdhva Padmasana Sarvangasana (Upward Lotus Pose in Shoulder Stand)
Parshva Urdhva Padmasana Sarvangasana (Side Upward Lotus Pose in Shoulder Stand)
Pindasana (Embryo Pose)
Parshva Pindasana (Side Embryo Pose)

Bhujapidasana (Pressure on the Arms Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Ashtavakrasana (Ashtavakra’s Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Bakasana (Crow Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Parshva Bakasana (Side Crow Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Urdhva Kukkutasana (Upward Cockerel Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Parshva Kukkutasana (Side Cockerel Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Dwi Pada Koundinyasana (Two Leg Koundinya’s Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Eka Pada Koundinyasana 1 (Single Leg Koundinya’s pose 1)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Eka Pada Bakasana 1 (Single Leg Crow Pose 1)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Eka Pada Bakasana 2 (Single Leg Crow Pose 2)

Viparita Chakrasana (Inverted Wheel Pose)
• Walking down and up the wall.

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Pashchimottanasana (Intense West Stretch Pose)
• 5 minutes.

Shavasana (Corpse Pose)
• 10 minutes.


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