Here is a breakdown with links to each section of our series in which we pick apart an advanced sequence from “Light on Yoga”:

1. The Full Practice
2. Breaking Down the Practice and a Basic Expression of the Scheme
3. An Outline of a Working Methodology and Breaking Down the Vishamanyasa Sequence
4. Breaking Down the Arm Balance Vishamanyasa and Twists
5. Breaking Down the Arm Balance Vishamanyasa and the Groin/Hamstring Openers
6. Breaking Down the Inverted Back Bends
7. Breaking Down Mandalasana (Mandala Pose)
8. Breaking Down the Advanced Baby Back Bends
9. Breaking Down the Combination Hip Flexion/Extension Poses
10. Breaking Down the Deep Outward Hip Rotation Poses
11. Breaking Down the Twists and the Extreme Hip Flexion Poses
12. Edited Sequence 1: Vishamanyasa and Groin and Hamstring Openers
13. Edited Sequence 2: Vishamanyasa, Twists and Deep Outward Hip Rotation
14. Edited Sequence 3: Inverted Back Bends
15. Edited Sequence 4: Advanced Baby Back Bends

Tags: Advanced, Practice Lab, 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 this, the final practice edited for time, and the final practice of the series, we will look at a sequence that focuses on the advanced baby backbends, poses such as Eka Pada Raja Kapotasana (Single Leg King Pigeon Pose).

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Supta Virasana (Reclined Hero Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Viparita Dandasana (Inverted Staff Pose) over a chair

Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)

Padangustha Dhanurasana (Big Toe Bow Pose)

Bhujangasana 2 (Cobra Pose 2)

Rajakapotasana (King Pigeon Pose)

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

Pashasana (Noose Pose)

Paripurna Matsyendrasana (Full Lord of the Fishes Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


Related Posts:

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

Tags: Advanced, Practice Lab, Back Bends, 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 this third of our sequences edited for time, we will focus on the inverted backbends, such as Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose).

The Sequence:

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Supta Virasana (Reclined Hero Pose)

Adho Mukha Vrkshasana (Hand Stand)

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

Viparita Chakrasana (Inverted Wheel Pose)
• 3 to 5 repetitions.

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Mandalasana (Mandala Pose)

Eka Pada Viparita Dandasana 1 (Single Leg Inverted Staff Pose 1)

Eka Pada Viparita Dandasana 2 (Single Leg Inverted Staff Pose 2)

Chakrabandhasana (Wheel Lock Pose)
• If you are unable to grab your ankles in this pose, simple work on bringing your hands and feet closer to each other.

Kapotasana (Pigeon Pose)

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

Pashasana (Noose Pose)

Paripurna Matsyendrasana (Full Lord of the Fishes Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Next time, our practice will feature the advanced baby back bends.


Related Posts:

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

Tags: Practice Lab, Back Bends, Advanced, Light on Yoga