After lying back in Supta Baddhakonasana, this sequence starts a little more dynamically, with a few repetitions going from Virasana Forward to Adho Mukha Svanasana (Downward facing Dog Pose) on the breath. You then move into four repetitions of stepping from Uttananasana to Dog Pose and back. This helps to sharpen our focus and increase our energy and motivation before coming to the standing pose sequence.
After doing Utkatasana with the back pelvis to the wall to set up a connection to lower abdominal muscles and legs before the next two inversions, we add Full Arm Balance and Pincha Mayurasana to help open the chest and to bring extra blood flow to the head to “wake up” a little more.
The standing poses in this session are all done with the back foot to the wall.
This allows us to stay a few extra breaths in each pose, but also to use the wall support to bring stability and to facilitate additional corrective actions in each pose.
The full spectrum of Standing Asanas are practised here: Trikonasana, Parsvakonasana. Virabhadrasana 1 and 2, Ardha Chandrasana and two ways to improve Virabhadrasana 3. Then the twistings: Parivrtta Trikonasana and Parivrtta Parsvakonasana, Parsvottonasana and Prasarita Padottanasana. Notice not just the actions and shapes you create in each pose but also the feeling of grounding and stability that can emerge as you go through this session.
Virasana and Parvatasana (fingers interlocked and arms extended up) to rest the legs before coming to Sirsasana, or preparation for those not doing the full inversion. Sarvangasana, or Setu Bandha follow, and then we finish the sequence by coming quietly forward in simple cross-legs resting the forehead on a horizontal bolster or support to release the neck and shoulders before Savasasana.
Savasana will feel a little different after each group of postures and each practice. Notice where you have come to today.
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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.