Intermediate Practice: The Pillars of the Armpit, Part 2

Once again, the theme of this practice is balancing the front and back body by creating space in the armpits, especially in inversions such as Adho Mukha Vrkshasana (Hand Stand) and in bound poses such as Bharadwajasana 2 (Bharadwaja’s Pose 2).

To recap the key points of our previous practice, consider the following as you go through the poses:
  • Soften and widen the deltoids, allowing them to wrap around the shoulder joints.
  • Soften and hollow out the armpits, allowing them to dome into the shoulder joint.
  • When the arms are weight-bearing, balance the weight evenly between each of the four armpit pillars: two on the left, two on the right. Some of us will sit more in the outer/back armpit, some of us will be more in the inner/front. Some people might even have one tendency in one shoulder and the opposite in the other.
  • Stretch evenly through both armpit pillars.

To create more freedom in the chest and shoulder by considering the following sequence of actions:
  • Bring weight into the outer armpit pillar to free up the inner armpit/top chest.
  • Hollow out the armpit itself and excavate out space inside the inner armpit, separating it away from the underlying ribs.
  • Maintaining that space and separation, bring weight back into the inner armpit pillar, balancing out front and back.
  • Cycle through these action several times to help free and open the chest.

The Sequence:

Opening Wall Stretches:
• Side stretch at wall: Lean the right side of the body into the wall with the right arm overhead. Bend the right elbow, take hold of it with the left hand and draw the arm up and over the top of the head. Hold for a minute or two and repeat on the second side.
• Chest opener: Stand with the right hand on the wall at shoulder height. Keeping the shoulder blade down the back, spread the fingers and palms and straighten the elbow. Hold this position for several seconds. Without lifting the shoulder blade, turn the chest away from the wall. Hold this for several seconds. Release and repeat on the second side.
• Shoulder Stretch at wall: Place the forearms and elbows on the wall with the palms together. Make a right angle at the hips with the feet under the pelvis hip width apart. Draw the inner thighs back and reach the arms forward.

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Vashisthasana (Vashistha’s Pose)

Adho Mukha Vrkshasana (Hand Stand) with the palms turned out

Adho Mukha Vrkshasana (Hand Stand) with the palms in the regular position

Adho Mukha Vrkshasana (Hand Stand) with the palms turned in

Pincha Mayurasana (Forearm Stand)

Uttanasana (Intense Stretch Pose)
• Have the hands flat on the floor on either side of the feet. If you are unable to get the heel of the hand all the way down, put the hands on blocks.

Parshvottanasana (Intense Side Stretch Pose) with the palms flat on blocks
• Do both variations: arms under the shoulders and the back flat; arms out alongside the ears.

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) INTO Salamba Shirshasana 2 (Head Stand 2) INTO
Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Salamba Shirshasana 2 (Head Stand 2)

Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Chair Sequence:
Single Leg Ankle to Knee Stretch
Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Bind one leg in Ardha Padmasana (Half Lotus Pose) with one foot on the floor and twist.
Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Unbound, using the chair for balance.
Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Bound, using the chair for balance.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Chatushpadasana (Four Footed Pose)
• Do the pose twice.

Sarvangasana Cycle:
Salamba Sarvangasana 2 (Shoulder Stand 2) variation with the wrists belted
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose) with all the arm variations
Karnapidasana (Pressure on the Ear Pose)
Supta Konasana (Seated Angle Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Do the pose at first with the full binding, then release the bind and clasp the foot of the extended leg.

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


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Intermediate Practice: The Psoas and the Quadratus Lumborum in Twists

Once again we are thinking about the quadratus lumborum and the psoas, this time in Padmasana (Lotus Pose) variations and twists. As you perform the sequence below consider the following ideas:
  • Elongate the psoas by lengthening behind the pubic bone, navel and sternum. Think of grounding/moving towards the legs the lesser trochanters, the lower attachment of the psoas, while widening and lifting/moving towards the head T12, the upper attachment.
  • Soften and widen the quadratus lumborum. To help this, soften and widen the buttocks and lengthen them toward the siting bones, while also softening and widening the lower lattisimus dorsi and lengthening them towards the head.
  • Soften the abdomen and allow it to fall back into the quadratus lumborum.
  • When twisting, initiate the movement in the quadratus lumborum, widening it and wrapping it around.

The Sequence:

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose with a roll under the abdomen

Uttanasana (Intense Stretch Pose)
• Have a block between the thighs and the calves belted at the thickest place.
• Press the inner thighs outwards away from the bloc, keeping the hip creases wide. Anchor the feet into the block.

Hip stretch in a chair

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 (Bound Angle Pose)
Parivrtta Baddha Konasana (Revolved Bound Angle Pose)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
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)
Pindasana (Embryo Pose) with the legs in Ardha Padmasana (Half Lotus Pose)
Pindasana (Embryo Pose) with the legs in Padmasana (Lotus Pose)

Pashchimottanasana (Intense West Stretch Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Ankle-to-Knee Cycle:
[Do each of the following three 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

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s Pose 1)

Marichyasana 2 (Marichi’s Pose 2)

Pashasana (Noose Pose)

Marichyasana 4 (Marichi’s Pose 4)

Setu Bandha (Bridge Pose) over a bolster

Shavasana (Corpse Pose)


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Intermediate Group Class: Separating the Femurs from the Trunk

To make the quality of the poses softer and more holistic, instead of moving from the muscle, or even the connective tissue, think of moving from the bone. Specifically, think of moving from the femurs and the humeri, while directing the trunk and the spine towards the head (or away from the head if inverted). This sequence occasionally uses the rope wall.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose) on the ropes

Rope Sequence:
Urdhva Dandasana (Upward Staff Pose) on the ropes, 3 minutes
Shalabhasana (Locus Pose) on the ropes, 1 minute
Urdhva Dandasana (Upward Staff Pose) on the ropes, 3 minutes

Utthita Hasta Padangusthasana 1 (Extended Hand to Foot Pose 1) on the rope wall

Shirshasana Cycle:
Salamba Shirshasana 1 (Head Stand 1), 5 minutes
Baddha Konasana (Bound Angle Pose)
Upavishtha Konasana (Seated Angle Pose)
Eka Pada Shirshasana (Single Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 2 (Warrior Pose 2) with the bent leg thigh supported on a chair

Utthita Parshvakonasana (Extended Side Angle Pose) with the bent leg thigh supported on a chair

Chair Hip Sequence:
Single Leg Ankle-to-Knee forward bend on the chair
• Sitting in the chair, put one ankle on the opposite thigh, just above the knee, and fold forward.
Bharadwajasana 2 (Bharadwaja’s Pose 2) in the chair
• Sitting in the chair, bring one leg into Ardha Padmasana (Half Lotus Pose) and bind.
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Sitting in the chair, bring one leg into Ardha Padmasana and fold forward.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose) chair variation
• Without binding, come into the pose with the hands on the chair for balance.
• First, extend out into a flat back, then fold forward.

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Matsyasana (Fish Pose)
• Lying back over a bolster.
• Any leg variation.

Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) over a block

Upavishtha Konasana (Seated Angle Pose)

Baddha Konasana (Bound Angle Pose)

Sarvangasana Cycle:
Salamba Sarvangasana 1 (Shoulder Stand 1)
Salamba Sarvangasana 2 (Shoulder Stand 2)
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
Halasana (Plough Pose)
Urdhva Padmasana (Upward Lotus Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


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Intermediate Group Class: Balancing the Neck and Dropping the Thighs

This week our journey up the spine continues as we work with the atlanto-occipital joint, the joint between the first vertebra and the base of the skull. It can be a tough one to locate as it lies deep within the head. If you soften back from the cheekbones, behind the roof of the mouth and the back of the tongue towards the base of the skull you will find the plane of the joint. As you practice the following sequence, soften and release the joint and think of it rising towards the crown of the head.

As you do this, find your femurs and allow the bones to drop away in the opposite direction. (In the case of the inversions, the two ends still move away from each other, just in the opposite direction relative to gravity.) These two are not so much muscular actions as they are thought directions. Within the dynamics of each pose, find softness and freedom in the muscle and connective tissue to allow the release to happen.

The Sequence

Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie back over a small mat roll or a thin- and narrow-folded blanket to create a very gently arch of the back.
• 3 minutes.

Side Stretch on a chair or ledge
• Place the elbows on the chair (from a kneeling position) or ledge (from a standing position) with the arms bent and the hands together in Namaskarasana (Prayer Position).
• Hold the pose for 2 to 3 minutes.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1) with the raised leg on a ledge or a rope hook

Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2) with the raised leg on a ledge or a rope hook

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Gomukhasana (Cow Face Pose Arms) in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
• 2 minutes in the regular pose.
• 1 minute with the fingers pinched, touching the shoulders.
• 2 minutes in the regular pose with the second interlock of the fingers.

Shirshasana 2 (Head Stand 2)
• From the floor.
• 30 seconds.

Shirshasana 3 (Head Stand 3)
• From the floor.
• 30 seconds.

Baddha Hasta Shirshasana (Bound Hands Head Stand)
• From the floor.
• 30 seconds each crossing.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Salamba Sarvangasana 2 (Shoulder Stand 2)
• Include the different arm variations.

Gomukhasana (Cow Face Pose) legs only forward bend

Pigeon Pose forward bend

[Do each of the following three hip openers all on 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

Padmasana Cycle [either in full Padmasana, Ardha Padmasana with the legs bound or Sukhasana with the legs bound]
Padmasana (Lotus Pose)
Tolasana (Scales Pose)
Simhasana 2 (Lion Pose 2)
Gorakshasana (Cowherd Pose)
• Support yourself with one hand on a block if necessary.
Matsyasana (Fish Pose)
Yoga Mudrasana (Yoga Seal Pose)

Upavishtha Konasana (Seated Angle Pose)

Baddha Konasana (Bound Angle Pose)

Shavasana (Corpse Pose)


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Practice Lab: Standing Poses (from "Light on Yoga")

One of the reasons I got behind with my posts last week was because of this new obsession that Kristen and I have been developing over the sequences in “Light on Yoga”. When we got together last Monday to practice, we ended up doing one of the more basic sequences from LoY and I was thinking I might do something not from the book later in the week for variety and to have something to write about. Turns out I didn’t. I was back on the old BKS treadmill. (There’s something great about not having to think and plan what you’re going to do all the time.) I was even trying to come up with advanced classes that weren’t based on the book (coming soon), but then I found out that Kristen was teaching from the book as well. So I surrendered to the call. It’s going to be all “Beeks” (as my friend Leslie calls him) all the time for a few weeks. One could do worse.

This sequence comes from the end of the first course in the back of the book. After 30 weeks of progressive sequences he offers a three-day course that hits all the important poses from the course. This is the third day, which mostly features standing poses. Notes that it begins with Shirshasana (Head Stand), but there is NO SHOULDER STAND! Shocking! I wondered if it was a typo, but I have a newer UK edition that corrects some other mistakes, and this was unchanged.

I should add that all of these Light on Yoga sequences that I’ve been presenting have pranayama associated with them as well, but I haven’t been practicing or teaching them that way. Iyengar pranayama has moved on so much since then, it doesn’t really fit with these sequences any more. The body is too exhausted to have the necessary sensitivity and ease required.

The Sequence

Salamba Shirshasana 1 (Head Stand 1)
• 10 minutes.

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 3 (Warrior Pose 3)

Ardha Chandrasana (Half Moon Pose)

Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Padangusthasana (Big Toe Pose)

Padahastasana (Hand Under Foot Pose)

Uttanasana (Intense Stretch Pose)

Urdhva Prasarita Ekapadasana (One Foot Extended Up Pose)

Garudasana (Eagle Pose)

Utkatasana (Furious Pose)

Parighasana (Gate Pose)

Ushtrasana (Camel Pose)

Bhujangasana (Cobra Pose)

Virasana (Hero Pose)

Supta Virasana (Reclined Hero Pose)

Paryankasana (Couch Pose)

Padmasana (Lotus Pose)

Parvatasana (Mountain Pose)

Tolasana (Scale Pose)

Matsyasana (Fish Pose)

Gomukhasana (Cow Face Pose)
• In the book, Gomukhasana is presented with the shins together underneath you, rather than heels apart as is more commonly practiced.

Lolasana (Tremulous Pose)

Simhasana 1 (Lion Pose 1)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)


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Practice Lab: Vamadevasana 2

We sort of made this sequence up as we went along, but it turned out to be remarkably restorative. Vamadeva is the name of the aspect of Shiva that is the preserver, is female in gender and associated with the element of water.

The Sequence


[Do the following sequence all in one go, keeping the head down throughout]
Rope Shirshasana
Adho Mukha Vrkshasana (Hand Stand)
• Place the hands on the floor, push up half way.
• Untangle the legs from the ropes and press all the way up into Hand Stand.
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Vrkshasana (Hand Stand)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart

Salamba Shirshasana 1 (Head Stand 1)
• 5 min.

Supta Virasana (Reclined Hero Pose)

Pigeon Pose forward bend

Pigeon Pose forward bend
• Place a thin mat or blanket roll under the front ankle.

Pigeon Pose forward bend
• Increase the height under the front ankle.

Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1) with Bhekasana (Frog Pose) back leg

Vamadevasana 2 (Vamadeva’s Pose 2)
• We found it extremely helpful to start in Bharadwajasana 2 (Bharadwaja’s Pose 2) with the Padmasana (Lotus Pose) leg high on the opposite thigh and the foot aiming at the navel. Keeping that height, then think more of pressing the Bhekasana foot down onto the other.
• It’s also helpful to lean really far over onto the greater trochanter of the Padmasana leg.

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parighasana (Gate Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Marichyasana 3 (Marichi’s Pose 3)

Pashasana (Noose Pose) facing the wall
• Place the hands on the wall, both for support and to help deepen the twist.

Ardha Halasana (Half Plough Pose)
• 5 min.

Ardha Pindasana (Half Embryo Pose)
• With your Ardha Halasana set-up, cross the legs into Padmasana (Lotus Pose) and rest them on the chair.
• 60-90 sec each crossing.

Adho Mukha Shavasana (Downward Facing Corpse Pose)

Shavasana (Corpse Pose)


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Practice Lab

Reclined Big Toe Pose 1
Today’s practice involves a combination of reclined poses and Padmasana (Lotus Pose) as a preparation for inversion variations.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Reclined big Toe Pose 2
[Perform the following Supta Padangusthasana sequence all on one leg, then all on the other]
Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)
Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
Supta Padangusthasana 1 (Reclined Big Toe Pose 1) raised head variation

Revolved Reclined Big Toe Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pincha Mayurasana (Forearm Stand) at the wall
• 2 repetitions.

Pincha Mayurasana (Forearm Stand) in the middle of the room
• 2 repetitions.

Recliend Big Toe Pose 3
Salamba Shirshasana 1 (Head Stand 1)
Parshva Shirshasana (Revolved Head Stand)
Parivrttaikapada Shirshasana (Revolved Sing Leg Head Stand)
Eka Pada Shirshasana (Single Leg Head Stand)
Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart
Reclined Big Toe Pose 1 (variation)

[Do each of the following three hip openers all on 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.

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Do the bound variation for 30 seconds or so, then unbind and reach forward to take hold of the extended foot.

Matsyasana (Fish Pose)
• Simple variation, lying back flat with the legs in Padmasana (Lotus Pose).

Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)
Eka Pada Sarvangasana (Single Leg Shoulder Stand)
Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
[Do this Padmasana series all the way through on both sides with the legs crossed one way, then the other]
Pindasana (Embryo Pose)
Urdhva Padmasana (Upward Lotus Pose)
Parshva Pindasana (Side Embryo Pose)
Parshva Padmasana (Side Lotus Pose)
Eka Pad Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) Drop-Back
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) Drop-Back
• 3 repetitions.
Halasana (Plough Pose) with the arms overhead holding the feet

Janu Shirshasana (Head of the Knee Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


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Adho Mukha Padmasana

Here's another new addition to the Forward Extensions category:

Read More...
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Ardha Baddha Padma Pashchimottanasana

Here's a new addition to the Forward Extensions category:

Half Bound Lotus Intense West Stretch Pose Read More...
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Advanced Lotus Pose Practice

Rope Shirshasana (Head Stand on ropes)
Alternate Pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Hasta Padangusthasana 2 (Extended Hand and Big Toe Pose 2)
• Leg to the side
• Foot on ledge

Utthita Hasta Padangusthasana 1 (Extended Hand and Big Toe Pose 1)
• Leg to the front
• Foot on ledge

Parivrtta Hasta Padangusthasana (Revolved Hand and Big Toe Pose )
• Foot on ledge

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Shirshasana (Head Stand)
• Baddha Konasana (Bound Angle Pose)
• Parshva Baddha Konasana (Side Bound Angle Pose)
• Prasarita Padasana (Wide Spread Feet Pose)

Eka Pada Shirshasana (One Leg Behind the Head Pose) Preparation
• Come into Janu Shirshasana (Head of the Knee Pose) with bent leg heel on a block level with the opposite knee

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Eka Padmasana Mula Bandasana (Single Leg Root Lock Pose)

Adho Mukha Padmasana (Downward Facing Lotus Pose)

Tolasana (Scale Pose)

Pindasana (Embryo Pose)

Matsyasana (Fish Pose)

Simhasana 2 (Lion Pose 2)

Adho Mukha Matsyasana (Downward Facing Fish Pose)

Uttana Padma Mayurasana (Intense Lotus Peacock Pose)
• Sacrum on block

Sarvangasana (Shoulder Stand)
• Parshva Sarvangasana (Side Shoulder Stand)
• Urdhva Padmasana (Upward Lotus Pose)
• Parshva Padmasana (Side Lotus Pose)
• Uttana Padma Mayurasana (Intense Lotus Peacock Pose)
• Pindasana (Embryo Pose)
• Parshva Pindasana (Side Embryo Pose)

Shavasana (Corpse Pose)
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