Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 9 [Light on Yoga]

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

Our advanced sequence truly features a bit of everything. After all the arm balances and all the back bends comes lots of deep work in and around the hip joint. The three poses that we are focusing on this time—Hanumanasana (Hanuman’s Pose), Samakonasana (Same Angle Pose) and Supta Trivikramasana (Reclined Three Strides Pose)—are each a variation of a deep split, requiring length and freedom in both the font of the hip joint, the hip flexors, lower abdomen and quadriceps, behind it, in the buttock, the lower back and the hamstring, and in the inner thighs.

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 Chandrasana (Half Moon Pose)

Virabhadrasana 1 (Warrior Pose 1)

Parshvottanasana (Intense Side Stretch Pose)

Padangusthasana (Big Toe Pose)

Padahastasana (Hand Under Foot Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Urdhva Prasarita Ekapadasana (Single Leg Extended Up Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1)
Baddha Konasana (Bound Angle Pose) in Head Stand
Upavishtha Konasana (Seated Angle Pose) in 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)

Supta Virasana (Reclined Hero Pose)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Supta Konasana (Reclined Angle Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
Eka Pada Setu Bandha (Single Leg Bridge Pose)
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Janu Shirshasana (Head of the Knee Pose)

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)

Lunge Series:
Lunge with the hands on the floor and the back knee up
Lung with the hands on the floor and the back knee down
Lunge with the hands on high blocks and the back knee down
Lunge with the hands on high blocks and the front foot on a low block
Lunge with the hands on high blocks and the back toes on a low block

Hanumanasana (Hanuman’s Pose)
• If you are unable to do the full pose, bringing the pelvis down to the floor, stack a bolster and/or blankets up underneath you so that you are able to rest completely down on them, allowing the muscles to release completely, without having to negotiate holding you up.

Samakonasana (Same Angle Pose)
• Similarly here, stack the props up underneath as high as necessary to fully support you with your legs out to the side.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1) with a belt around the foot and the back on the floor.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1) holding on to the big toe and lifting the head

Supta Trivikramasana (Reclined Three Strides Pose)
• If you are unable to do the full pose with the back on the floor, lift the torso up to clasp the heel with both hands. Either stack bolster and/or blankets up under your back to support your torso, or reach the waist towards your head and widen the back towards the floor without the support.

Virasana (Hero Pose)

Shavasana (Corpse Pose)


Next time will go further into hip and groin territory exploring Yogadandasana (Yoga Staff Pose), Mulabandhasana (Root Lock Pose) and Kandasana (Knot Pose).


Related Posts:

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


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