Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 12 [Light on Yoga]

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

Up to now we have been dissecting our advanced practice and exploring sequences to help us master the more challenging transitions and poses featured there. The full practice is quite long and very demanding from an endurance perspective. For the next few weeks we will take the practice as it stands and break it down into shorter pieces which will allow us to cycle through all the important parts over a series of days, rather than all in one big chunk. Each of these shorter practices will also include a few poses to prepare the body for the more advanced work,

In this first practice, the focus is elements of the arm balance vishamanyasa, the deep groin and hamstring openers and the deep forward bends.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

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:
Bakasana (Crow Pose)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
Viparita Chakrasana (Inverted Wheel Pose)
Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
Viparita Chakrasana (Inverted Wheel Pose)

Hanumanasana (Hanuman’s Pose)

Samakonasana (Straight Angle Pose)

Supta Trivikramasana (Reclined Three Strides Pose)

Yogadandasana (Yoga Staff Pose)

Kandasana (Knot Pose)

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

Yoganidrasana (Yoga Sleep Pose)

Dwi Pada Shirshasana (Two Legs Behind the Head Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Next time we’ll focus on the deep hip openers and the twists.


Related Posts:

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


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