Matsyasana (Fish Pose) - 2 min each side
• simple variation with the legs in Sukhasana (Comfortable Pose) and the arms overhead
• do both leg crossings

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge
• back leg straight
• press inner thigh of back leg up and back
• soften lower abdomen and send inner thighs away from each other

Parivrtta Parshvakonasana (Revolved Side Angle Pose) Read More...

Tags: Core Poses, Reclined Poses, Arm Balances, Inversions, Basic, Intermediate, Advanced

I was away for a couple of weeks in the San Francisco Bay Area staying with friends and taking part in Donald Moyer and Mary Lou Weprin’s Summer Intensive at the Yoga Room. The Intensive was excellent. Six days of six hours of yoga each day. (I hope to be blogging a little bit about some of the ideas Donald was working with over the next few weeks.) I came back energized and revitalized. I managed to practice 3 hours a day for about five days and then I crashed. All I’ve been able to practice for the past couple of weeks has been pranayama, which has been great. So here are the pranayama practices I’ve been doing of late.
Read More...

Tags: Intermediate, Advanced

Rope Shirshasana
• alternate pose: Supta Baddha Konasana

Surya Namaskar (Sun Salutation)
• 2 sets, one simpler, one harder
• 3-5 reps per set

Paripurna Navasana (Full Boat Pose)

Read More...

Tags: Advanced

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Right-Angle Shoulder Stretch
• elbows and forearms at wall at hip height, hips over heels to make a right angle shape

Half Down Dog/Half Up Dog on chair
• place chair against wall
• hands on chair with arms extended
• legs straight, heels on floor
• roll forward onto tops of feet for half up-dog
• 3-5 reps

Shalabhasana Sequence 1
• legs on floor
• lift trunk
• variation 1: arms by sides, hands on floor
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Shalabhasana Sequence 2
• trunk and head down
• raise one leg and then the other
• variation 1: arms by sides, hands on floor
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Shalabhasana Sequence 3
• trunk and head down
• raise both legs
• variation 1: arms by sides, hands on floor
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Shalabhasana Sequence 4
• trunk, head and legs raised
• variation 1: arms by sides
• variation 2: arms out to sides
• variation 3: arms alongside ears
• variation 4: hands behind head

Adho Mukha Shvanasana (Downward Facing Dog pose)

Shirshasana Sequence
• Shirshasana 1
• Baddha Konasana
• Pindasana with Baddha Konasana legs
• Prasarita Padottana Shirshasana
• Urdhva Dandasana
• Eka Pada Shirshasana
• Parshvaikapada Shirshasana
• Parshva Shirshasana
• Parshva Vajra Shirshasana
• Parivrtta Baddha Konasana
• Prasarita Padottana Shirshasana into Parivrttaikapada Shirshasana

Adho Mukha Shvanasana (Downward Facing Dog pose)

Supta Virasana (Reclined Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Laghuvajrasana (Little Thunderbolt Pose) over chair

Parshva Dhanurasana (Side Bow Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Purvottanasana (Intense East Stretch Pose)
• table top variation

Purvottanasana (Intense East Stretch Pose)
• full pose

Kapotasana (Pigeon Pose) over chair

Padangustha Dhanurasana (Big Toe Bow Pose)

Sarvangasana (Shoulder Stand)
• Eka Pada Setu Bandha (Single Leg Bridge Pose) via drop-back
• Setu Bandha (Single Leg Bridge Pose) via drop-back

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Tags: Advanced

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose) into Halasana (Plough Pose)
• leg-lifts rolling through into Plough Pose
• 10 reps

Roll-Backs
• Ardha Navasana variation, with feet on floor, rolling from upright to shoulders on the floor and back
• 5 reps

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• leg straight up, shoulders and head on ground

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• leg to side

Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• shin across chest, arm behind head

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• variation: head up towards raised leg

Urdhva Badhanguliyasana (Upward Bound Fingers Pose)
• feet apart

Padangusthasana (Big Toe Pose)
• preparation only, lifting spine and broadening collarbones

Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
• leg to front

Utthita Hasta Padangusthasana 2 (Extended Hand To Big Toe Pose 2)
• leg to side

Vrkshasana (Tree Pose)

Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)

Virabhadrasana 3 (Warrior pose 3)

Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
• holding foot

Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
• variation: turn foot out, bend knee and bring foot towards face

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Padangusthasana (Big Toe Pose)
• preparation only, lifting spine and broadening collarbones

Urdhva Badhanguliyasana (Upward Bound Fingers Pose)
• feet apart

Adho Mukha Padmasana (Downward Facing Lotus Pose)

Matsyasana (Fish Pose)

Uttana Padma Mayurasana (Intense Lotus Peacock Pose)
• block under sacrum

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Tags: Advanced

This practice is a little different from yesterday's. Ardha Chandrasana is a fairly simple pose, whereas Yoga Mudrasana (Yoga Seal Pose) is pretty advanced. Rather than breaking the pose down we are building it up slowly in an attempt to make it more accessible.

Virasana/Parvatasana (Mountain Pose in Virasana)
• perform pose with big toes touching and heels apart

Utthita Parshvakonasana (Extended Side Angle Pose)
• on bent leg, lengthen inner thigh away from hip and outer thigh towards hip

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Baddha Konasana (Bound Angle Pose)
• with back against the wall
• variation: block between feet
• variation: block under feet

Utthita Trikonasana (Extended Triangle Pose)
• on front leg: lengthen inner thigh away from hip and outer thigh towards hip

Parvatasana (Mountain Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• bottom foot against wall
• strengthen and ground the inner thigh of the leg on the floor
• soften and broaden both iliacus muscles

Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• bottom foot against wall
• strengthen and ground the inner thigh of the leg on the floor
• soften and broaden both iliacus muscles

Adho Mukha Padmasana (Downward Facing Lotus Pose)

Bharadwajasana 1 (Bharadwaja's Pose 1)
• full pose with bound arm

Bharadwajasana 2 (Bharadwaja's Pose 2)
• full pose with bound arm

Pashchima Namaskar Adho Mukha Padmasana (Downward Facing Lotus Pose with arms in Reverse Prayer Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)

Yoga Mudrasana (Yoga Seal pose)

Vajrasana (Thunderbolt Pose)
• blanket behind knees

Utkatasana (Fierce Pose)
• back against wall
• right angle legs
• block between thighs

Shirshasana (Head Stand)

Sarvangasana (Shoulder Stand)
• Pindasana (Embryo Pose)

Shavasana (Corpse Pose)

Tags: Advanced

Rope Child's Pose
Alternate Pose: Child's Pose

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Adho Mukha Vrkshasana (Hand Stand)

Shirshasana 1 (Head Stand 1)

Marichyasana 1 (Marichi's Pose 1)

Marichyasana 2 (Marichi's Pose 2)

Marichyasana 3 (Marichi's Pose 3)

Marichyasana 5/E (Marichi's Pose 5/E)

Marichyasana 6/E (Marichi's Pose 6/E)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bakasana (Crow Pose)

Eka Pada Bakasana 1 (Single Leg Crow Pose 1)

Parshva Bakasana (Side Crow Pose)

Shirshasana 2 (Head Stand 2)
with transitions into:
• Bakasana (Crow Pose)
• Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
• Parshva Bakasana (Side Crow Pose)

Adho Mukha Shvanasana (Downward Facing Tree Pose)

Matsyasana (Fish Pose)
• any leg variation
• over a bolster

Sarvangasana (Shoulder Stand)

Shavasana (Corpse Pose)

Tags: Advanced

Rope Shirshasana
Alternate Pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Shirshasana (Head Stand)

Supta Virasana (Reclined Hero Pose)

Kapotasana (Pigeon Pose)
• over chair

Urdhva Dhanurasana (Upward Bow Pose)
• feet on Chair

Urdhva Dhanurasana (Upward Bow Pose)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Eka Pada Viparita Urdhva Dhanurasana (Single Leg Inverted Staff Pose)

Eka Pada Urdhva Dhanurasana (Single Leg Upward Bow Pose)

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

Natarajasana (King Dancer Pose)

Parshva Bharadawajasana (Side Bharadwaja's Pose)
• over bolster

Ardha Halasana (Half Plough Pose)

Shavasana (Corpse Pose)

Tags: Advanced

Rope Shirshasana
Alternate Pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Rope Child's Pose
Alternate Pose: Child's Pose

Rope Urdhva Mukha Paschimottanasana
Alternate Pose: Gomukhasana (Cow Face Pose)

Rope Urdhva Mukha Baddha Konasana
Alternate Pose: Baddha Konasana (Bound Angle Pose)

Rope Urdhva Mukha Upavishtha Konasana
Alternate Pose: Upavishtha Konasana (Seated Angle Pose)

Rope Urdhva Mukha Kurmasana
Alternate Pose: Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Shirshasana (Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bakasana (Crow Pose)

Uttanasana (Intense Stretch Pose)

Eka Pada Galavasana (Single Leg Galava's Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Uttanasana (Intense Stretch Pose)

Eka Pada Bakasana 1 (Single Leg Crow Pose 1)

Tittibhasana (Firefly Pose)

Eka Pada Bakasana 2 (Single Leg Crow Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Sarvangasana (Shoulder Stand)

Janu Shirshasana (Head to Knee Pose)

Parivrtta Janu Shirshasana (Revolved Head to Knee Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Strecth Pose)

Shavasana (Corpse Pose)

Tags: Advanced

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

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

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vrkshasana (Tree Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Shirshasana (Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bhujangasana (Cobra Pose)
• Bolster under abdomen to lengthen lumbar spine and psoas

Rajakapotasana (King Pigeon Pose)
• Bolster under abdomen to lengthen lumbar spine and psoas

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Bekhasana (Frog Pose)

Kapotasana (Pigeon Pose)
• Over chair

Eka Pada Bekhasana (Single Leg Frog Pose)

Padangustha Dhanurasana (Big Toe Bow Pose)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)

Gherandasana 1 (Gheranda's Pose 1)

Gherandasana 2 (Gheranda's Pose 2)

Matsyasana (Fish Pose)

Uttana Padma Mayurasana (Intense Stretch Peacock Pose)
• Block under sacrum

Parshva Padmasana (Side Lotus Pose)

Ardha Halasana (Half Plough Pose)
• Over chair

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Tags: Advanced

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

Shoulder Opener
• Right angle with elbows and forearms on the wall

Virabhadrasana 1 (Warrior Pose 1) -- Variation
• Block between shin and wall
• Arms extended up the wall, leaning forward

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Shirshasana (Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Sayanasana (Pose of Repose - Elbow stand)

Dwi Pada Viparita Dandasana (Two Leg Inverted Staff POSe)
• feet on chair

Vrischikasana 1 (Scorpion Pose 1)
• feet on chair

Vrischikasana 1 (Scorpion Pose 1)
• drop-back to chair

Shirshasana 1 (Head Stand)
• drop-back

Shirshasana 1 (Head Stand)
• hop-up from chair

Urdhva Dhanurasana (Upward Bow Pose)

Viparita Chakrasana (Inverted Wheel Pose)
• walk-over from wall

Vrischikasana 2 (Scorpion Pose 2)
• drop-back/hop-up from stool

Parshva Bharadwajasana (Side Bharadwaja's Pose)

Ardha Halasana (Half Plough Pose)

Shavasana (Corpse Pose)

Tags: Advanced

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)

Tags: Advanced, Padmasana

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)

Ardha Chandrasana (Half Moon Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Vrkshasana (Hand Stand)

Shirshasana (Head Stand)
• Parshva Shirshasana (Revolved Head Stand)
• Parivrttaikapada Parshvakonasana (Single Leg Revolved Head Stand)

Marichyasana 3 (Marichi's Pose 3)

Marichyasana 6 (Marichi's Pose 6)
• Also known as Marichyasana F in the Ashtanga Vinyasa system

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

Eka Pada Shirshasana (One Leg Behind the Head Pose)
• Once this is mastered proceed to Marichyasana 8/H

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

Pashasana (Noose Pose)

Parshva Bakasana (Side Crow Pose)

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Tags: Advanced, Twists

My friend Erin gave me this sequence, given by Mr. Iyengar in a class in Pune, India on 2/18/94. The holdings are wicked long, and not to be attempted unless you are very experienced, especially head stand. The sequence is great, though, ending in Tadasana. Modify the timings according to your capacity.

Prasarita Padottanasana (Wide Spread Feet Pose)
10 min

Uttanasana (Intense Stretch Pose)
10 min

Adho Mukha Shvanasana (Downward Facing Dog Pose)
5 min

Shirshasana (Head Stand) 25 min, including:
• Parshva Shirshasana (Side Head Stand) 2 min
• Parivrtta Eka Pada Shirshasana (Revolved Single Leg Head Stand) 2 min
• Parshva Virasana Shirshasana (Legs in Hero Pose) 2 min

Supta Virasana (Reclined Hero Pose)
10 min

Viparita Dandasana (Inverted Staff Pose over chair)
10 min

Sarvangasana (Shoulder Stand)
10 min

Halasana (Plough Pose)
10 min

Adho Mukha Shvanasana (Downward Facing Dog Pose)
5 min

Prasarita Padottanasana (Wide Spread Feet Pose)
5 min

Uttanasana (Intense Stretch Pose)
5 min

Tadasana (Mountain Pose)
5 min

Total = 120 minutes

Tags: Advanced, Restorative

Here's a breakdown of the full series:

Week 1

Day 1 - Day 2 - Day 3 - Day 4 - Day 5 - Day 6 - Day 7

Week 2

Day 8 - Day 9 - Day 10 - Day 11 - Day 12 - Day 13 - Day 14

Week 3

Day 15 - Day 16 - Day 17 - Day 18 - Day 19 - Day 20 - Day 21

Week 4

Day 22 - Day 23 - Day 24 - Day 25 - Day 26 - Day 27 - Day 28


Here's a PDF file of the entire 28-day sequence for easy reference:

download the .pdf (option-click for mac/right click for pc)

Tags: Advanced