Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 13 [Light on Yoga]

[Part 1 of this series, in which we pick apart an advanced sequence from “Light on Yoga”, can be found here.]

In this practice, the second of our sequences edited for time, we are focusing on the twists and the deep hip openers.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Arm Balance/Back Bend Vishamanyasa:
Urdhva Kukkutasana (Upward Cockerel Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Parshva Kukkutasana (Side Cockerel Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Parshva Bakasana ( Side Crow Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Dwi Pada Koundinyasana (Two Leg Koundinya’s Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
Viparita Chakrasana (Inverted Wheel Pose)

Ankle-to-Knee Cycle:
[Do each of the following four hip openers all on one crossing and then all on the other.]

Ankle to Knee Pose
Revolved Ankle to Knee Pose
• Twist to the side of the top foot.
Side Ankle to Knee Pose
• Extended forward over the side of the top foot.
Ankle to Knee Pose

Yogadandasana (Yoga Staff Pose)

Eka Pada Mulabandhasana (Single Leg Root Lock Pose)
• Also known as Janu Shirshasana C in the Ashtanga Vinyasa Primary Series.

Mulabandhasana (Root Lock Pose)

Baddha Konasana (Bound Angle Pose)

Kandasana (Knot Pose)

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

Pashasana (Noose Pose)

Paripurna Matsyendrasana (Full Lord of the Fishes Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Next time, our edited practice will feature the inverted back bends.


Related Posts:

Practice Lab: Working with an Advanced Practice from "Light on Yoga,” Round-Up


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