Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 6 [Light on Yoga]

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

Inverted backbends, such as Urdhva Dhanurasana (Upward Bow Pose) and Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) can remain particularly challenging even as one’s practice advances. With the arms alongside the ears, particular care has to be paid to the organization of the shoulder girdle and upper ribcage to ensure that the opening of the back bend happens by arching the torso and extending the spine and not pushing into the shoulder joints. There is also a strength component, as one is pushing up into the pose from the floor with all four limbs. In order to successfully negotiate these poses, one has to develop the necessary strength and organization at the same time. This sequence addresses both these concerns, alternating between one and the other before bringing them both together at the end to practice the full poses.

The Sequence:


Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vrkshasana (Tree Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Utkatasana (Furious Pose)

Parighasana (Gate Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Salamba Shirshasana 2 (Head Stand 2)
• Hold for 30 to 60 seconds.
Salamba Shirshasana 1 (Head Stand 1)
• Hold for 3 to 5 minutes.
Eka Pada Shirshasana (Single Leg Shoulder Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
• Hold for 3 to 5 minutes.
Halasana (Plough Pose)
• Hold for 3 to 5 minutes.
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand)
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Supta Virasana (Reclined Hero Pose)

Viparita Dandasana (Inverted Staff Pose) over a chair

Kapotasana (Pigeon Pose) over a chair

Urdhva Dhanurasana (Upward Bow Pose) with the feet on a chair
• 2-3 repetitions.

Dwi Pada Viparita Dandasana (Two leg Inverted Staff Pose) with the feet on a chair
• 2-3 repetitions.

Urdhva Dhanurasana (Upward Bow Pose)
• 2-3 repetitions.

Dwi Pada Viparita Dandasana (Two leg Inverted Staff Pose)
• 2-3 repetitions.

Marichyasana 3 (Marichi’s Pose 3)

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

Pashasana (Noose Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Next time we’ll look at ways to approach the very intimidating Mandalasana (Mandala Pose).


Related Posts:

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


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