Tuesday, day two, was shoulder stand variations and forward bends.
It was interesting to see which standing poses were echoed in the variations.
For some reason I had never seen quite so clearly before how Eka Pada Sarvangasana (shoulder stand with one leg descending) relates to Parsvottanasana (intense side stretch pose) – with a concave spine, instead of the full forward bend.
As part of the preparation for centering and the invocation today, we sat in Virasana and brought our arms into Parvattasana (fingers interlocked, palms to the ceiling, arms straight).
So when the Virasana cycle came up later in the practice, I skipped over it, to leave more time for Malasana (garland pose).
On Wednesday, we’re back to the standing poses and back bends.
This practice isn’t exactly the same as Monday’s.
Most notably, the standing poses end with Utthita Hasta Padangusthasana, forward and to the side (extended hand to big toe pose). And they are followed by Supta Padangusthasana 1 and 2 (lying down big toe pose).
Mind you, unlike the Yoga Journal model in the link to Supta Padangusthasana, we work with straight arms.
Day 3: Wednesday
Sitting/ Invocation 5 to 10 minutes
Child’s pose 1 minute
Dog pose 2 minutes
Arm balance (or preparations) 3 – 5 minutes
Headstand (or preparations) 3 – 5 minutes
Standing poses: 30 seconds per side:
Tadasana (mountain pose)
Parvatasana (fingers interlaced, palms out, arms up)
Utthita Trikonasanana (triangle pose)
Utthita Parsvakonasana (side angle pose)
Vira 2, Vira 1, Vira 3 (warrior 1, 2, 3)
Ardha chandrasana (halfmoon pose)
Parivritta Trikonasana (rotated triangle)
Parsvottanasana (intense side stretch pose)
Prasarita Padottanasana (wide-leg forward bend)
Padangusthasana (uttanasana, feet hip distance, holding big toes)
Uttanasana (standing forward bend)
Adho Mukha Svanasana 1 minute
Utthita Hasta Padangusthasana, forward and to the side
Supta Padangusthasana 1, 2
Shoulder stand – 5 minutes
Halasana (plow pose) – 2 minutes
Setu Bandha, on brick, feet to wall 2 to 3 minutes
Back bends: 2 times, 30 seconds each
Salabhasana (locust pose)
Dhanurasana (bow pose)
Urdva Mukha Svanasana (upward facing dog pose)
Setu Bhanda Sarvangasana (bridge pose) OR
Urdhva Dhanurasana (upward facing bow)
Twists: 30 seconds to 1 minute each side
Bharadvajasana 1 (Bharadvaja’s pose)
Ardha Matsyendrasana (half Lord of the Fishes pose)
Paschimottanasana (seated forward bend)
Savasana 5 to 10 minutes
Don’t have time for a full practice? You’ll find some doable help for tight hamstrings in these posts: