Practice Lab: Drop-Backs From Tadasana [Light on Yoga]

When we went to practice yesterday, we took a little time to get started and ended up having to pair back our intended practice from the sequence in “Light on Yoga” we had planned (the sequence for weeks 61 to 65 on p.471 of the Schocken edition). This raised the question of how much you can cut out of the sequences before they start to fall apart. We ended up cutting out the variations in Head Stand and Shoulder Stand, some of the arm balances and all of the twists which should have come after them. When the time came to work on the drop-backs, we decided that we should probably have cut the arm balances and kept in the inversions and the twists, as we were lacking some of the organization needed to optimally go to the floor and back up.

The Sequence

Supta Virasana (Hero Pose) over a bolster
• 3 to 5 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• 1 to 2 minutes.

Salamba Shirshasana 1 (Head Stand 1)
• 5 minutes.

Salamba Sarvangasana 1 (Shoulder Stand 1)
• 5 minutes.

Halasana (Plough Pose)
• 3 minutes.

Jathara Parivartanasana (Belly Turning Pose)

Supta Padangusthasana Cycle:
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) head down variation
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) head up variation
Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Do the whole cycle all on one leg, then all on the other.

Anantasana (Vishnu’s Couch Pose)

Pashchimottanasana (Intense West Stretch Pose)
• 1 minute.

Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)

Akarna Dhanurasana (Bow to the Ear Pose)

Kurmasana (Turtle Pose)

Supta Kurmasana (Sleeping Turtle Pose)

Eka Pada Shirshasana (Single Leg Behind the Head Pose)

Skandasana (Single Leg Behind the Head Forward Bend)

Bhujapidasana (Pressure on the Arms Pose)

Ashtavakrasana (Ashtavakra’s Pose)

Padmasana Cycle
Padmasana (Lotus Pose)
Parvatasana (Mountain Pose)
Simhasana 2 (Lion Pose 2)
Matsyasana (Fish Pose)
• Do the whole cycle all on one crossing of the legs, then all on the other.

Uttanapadasana (Stretched Out Upward Facing Pose)

Setubandhasana (Bridge Lock Pose)

Urdhva Dhanurasana (Upward Bow Pose)
• Come into the pose from Tadasana (Mountain Pose) walking the hands down the wall, then walking them back up.
• 6 times.

Urdhva Dhanurasana (Upward Bow Pose)
• From the floor.
• 6 times.

Uttanasana (Intense Stretch Pose)

Shavasana (Corpse Pose)


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