Two sequences for you this week. The first, an encasement sequence, where the first pose is the same as the last pose, the second pose the same as the second to the last pose, etc. There’s a pose in the middle of the sequence, in this case, salamba sarvangasana (shoulder stand) or vipariti karani (legs up the wall). These poses are long held poses, three to eight minutes, but you can vary them and hold as long as you like.
Swastikasana (simple cross legs) – we did this on a high height, against the wall – 5 min
Savasana – (corpse pose) – 8 min
Supported Pose of the Child – 4 min (two with head in one direction, then 2 in the opposite direction)
Supta Baddhakonasana – (supine bound angle pose) – on a bolster for 8 minutes
Prone or supine twist to a bolster – 2.5 min on each side
Salamba Sarvangasana (shoulder stand) or vipariti karani – 5 minutes
Prone or supine twist to a bolster – 2.5 min on each side
Supta Baddhakonasana – (supine bound angle pose) – on a bolster for 8 minutes
Supported Pose of the Child – 4 min (two with head in one direction, then 2 in the opposite direction)
Savasana – (corpse pose) – 8 min
Swastikasana (simple cross legs) – we did this on a high height, against the wall – 5 min
On Thursday I taught this sequence with an emphasis on abdominal and balance, followed by long held restorative poses
Swastikasana
Adho Mukha Svanasana, lift one leg, then the other
Adho Mukha Svanasana, plank, lift one leg, then the other
“Bird dogs” – from hands and knees, lift opposite leg/arm
Adho Mukha Svanasana to plank, shift to one side, then the other. Then shift to one side and lift the opposite hand
Supta; padangustasana
Vriksasana – tree pose
Shoulderstand or legs up the wall
Supine or prone twist
supta baddha konasana
supported pose of the child
Savasana
Pam Lindberg Yoga 