Practice Lab: Forward, Around and Back [Light on Yoga]

This practice, adapted from the one found on p.481 in the Schocken edition of “Light on Yoga” (fourth day of the week) features inversions followed by extremely deep forward bends, followed by extremely deep back bends.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand ) drop backs
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose) drop backs
Urdhva Padmasana (Upward Lotus Pose)
Parshva Padmasana (Side Lotus Pose)
Pindasana (Embryo Pose)

Adho Mukha Vrkshasana (Hand Stand)
• 3 times: kicking up with primary leg, second leg, both legs together.

Pincha Mayurasana (Forearm Stand)
• twice: kicking up with primary leg and second leg.

Sayanasana (Pose of Repose) at the wall

Mayurasana (Peacock Pose)

Hamsasana (Swan Pose)

Pashchimottanasana (Intense West Stretch Pose)

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)

Malasana (Garland Pose)

Supta Kurmasana (Sleeping Turtle Pose)

Yoganidrasana (Yoga Sleep Pose)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Mandalasana (Mandala Pose)

Eka Pada Viparita Dandasana 1 (Single Leg Inverted Staff Pose 1)

Eka Pada Viparita Dandasana 2 (Single Leg Inverted Staff Pose 2)
• In this variation, you lift your head off the ground, walk your foot in and hold on to your heel with your fingers.
• To work up to this, set your mat up at the wall and place a chair on the mat against the wall. Come into Dwi Pada Viparita Dandasana and lift the head off the floor. Place one foot on the chair for support and walk the other foot in towards the hands. Repeat on the other side.

Uttanasana (Intense Stretch Pose)

Shavasana (Corpse Pose)

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