August 26, 2014

In yesterday’s practice, I got deeper in Yoganidrasana than ever before. I am sharing that practice sequence here.

I minute timings:

Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Padangustasana
Padahastasana
Adho Mukha Svanasana
Parshvottanasana
Prasarita Padottanasana
Sirsasana II from Prasarita

Sirasana + variations (eka pada, parsva eka pada, parsva, baddha konasana) – 7 minutes

Puppy pose – which seemed to be a great prep for shoulderstand

Sarvangasana + Halasana – 12 minutes, including:

Eka Pada Sarvangasana
Parsva Eka Pada
Viparita karani action in Sarvangasana
Setu Bandha dropovers – one leg and both legs
Parsva Halasana
Supta Konasana
Karnapidasana

1 minute timings:

Janu Sirasana
Marichyasana III
Ardha Matysendrasana
Parsva Upavista Konasana
Upavista Konasana – hands to feet, chest on floor
Happy baby pose – hips down first version, knees to ground second minute
Omega pose with wide block between feet
Malasana – feet wide and hands in prayer position
Yoganidrasana 3X
Jathara Parivartanasana as a supine twist

Viparita Karani – hips on block at the wall

Savasana