Practice Lab: Working with an Advanced Practice from "Light on Yoga", Part 11 [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 our final exploration of the more challenging poses of our sequence, we are going to have a look at both the twists, culminating in Paripurna Matsyendrasana (Full Lord of the Fishes Pose), and the extreme hip flexions, Yoganidrasana (Yoga Sleep Pose) and Dwi Pada Shirshasana (Both Legs Behind the Head Pose).

These poses all require a lot of space around the hip joint. The inner thighs and the gluteals need to be opened up for the proper placement of the legs.

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Side Head Stand)
Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
Baddha Konasana (Bound Angle Pose) in Head Stand)
Upavishtha Konasana (Seated Angle Pose) in Head Stand
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Karnapidasana (Pressure in the Ear Pose)
Supta Konasana (Reclined Angle Pose)
Parshva Halasana (Side Plough Pose)
Parshva Karnapidasana (Side Pressure on the Ear Pose)
Urdhva Padmasana (Upward Lotus Pose)
Pindasana (Embryo Pose)
Parshva Pindasana (Side Embryo Pose)

Jathara Parivartanasana (Belly Turning Pose)

Supta Padangusthasana Cycle:
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) with the head down
Supta Padangusthasana 3 (Reclined big Toe Pose 3)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) with the head up

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

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

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

Marichyasana 4 (Marichi’s Pose 4)

Paripurna Matsyendrasana (Full Lord of the Fishes Pose)

Eka Hasta Bhujasana (Single Hand and Arm Pose)

Dwi Hasta Bhujasana (Both Hands and Arms Pose)

Kurmasana (Turtle Pose)

Supta Kurmasana (Sleeping Turtle Pose)

Yoganidrasana (Yoga Sleep Pose)

Dwi Pada Shirshasana (Both Legs Behind the Head Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


For the next few weeks, we will look at ways to break our advanced sequence down into smaller chunks with appropriate necessary preparation for each of the main practice sections.


Related Posts:

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


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