Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 4 [Light on Yoga]

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

Still working on the concept of vishamanyasa (a deliberate alternating of radically different categories of pose), this sequence pulls out the twisted arm balances that broaden the back and sequences them with a simple but challenging back bend, Urdhva Dhanurasana (Upward Bow Pose). This gives you a chance to work on safely and intelligently making the challenging transitions from forward bend to back bend. It also gives you a chance to experience the freedom having a wide and free back body can give you in back bending poses.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangustahsana cycle:
Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Ado Mukha Shvanasana (Downward Facing Dog Pose)

Shirshasana Cycle:
Urdhva Dandasana (Upward Staff Pose)
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
Baddha Konasana Shirshasana (Bound Angle Pose Head Stand)
Upavishtha Konasana (Seated Angle Pose Head Stand)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
• 5 minutes.
Halasana (Plough Pose)
Karnapidasana (Pressure on the Ear Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side Pressure on the Ear Pose)
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose Shoulder Stand)
Setu Bandha Sarvangasana (Bridge Pose Shoulder Stand)

Vishamanyasa:
Bakasana (Crow Pose)
Urdhva Dhanurasana (Upward Bow Pose)
Parshva Bakasana (Side Crow Pose)
Urdhva Dhanurasana (Upward Bow Pose)
Dwi Pada Koundinyasana (Two Leg Koundinya’s Pose)
Urdhva Dhanurasana (Upward Bow Pose)
Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
Urdhva Dhanurasana (Upward Bow Pose)

Marichyasana 3 (Marichi’s Pose 3)

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

Pashasana (Noose Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Next week we’ll play with a sequence that involves deep groin openers and hamstring stretches.


Related Posts:

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


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