Rodney Yee was my first Yoga teacher and he showed me this sequence in the late 90s when we were teaching in Toronto, Canada. BKS Iyengar gave this class in Pune, India in the mid 90s and Rodney taught it to a few students.
This sequence is quite advanced and requires a strong practice of inversions. Please note this post is informational, and I do not advise you try this unless you are comfortable with ALL of the poses. This sequence is for very experienced practitioners, especially with the long head stand. Please be aware of your own body and modify accordingly, especially for your neck and shoulders!
I have practiced this complete sequence only a few times over the years and it does provide a very profound residue in the mind body connection.
The Practice will take 120 minutes
1. Prasarita Padottanasana (Wide Legged Standing Forward Fold) – 10 mins
BKS Iyengar Restorative Sequence for Advanced Practitioners
2. Uttanasana (Standing Forward Fold) – 10 mins
3. Adho Mukha Svanasana (Downward Facing Dog Pose) – 5 mins
4. Sirsasana (Head Stand) 25 min: • Parsva Sirsasana (Side Headstand) 2 min • Parivrtta Eka Pada Sirsasana (Revolved Wide Legged) 2 min • Parsva Virasana Sirsasana (Legs in Hero) 2 min
5. Supta Virasana (Reclining Hero) – 10 mins
6. Viparita Dandasana (Inverted Staff over chair) – 10 mins
7. Sarvangasana (Shoulder Stand) – 10 mins
8. Halasana (Plough) 10 min
9. Adho Mukha Shvanasana (Downward Facing Dog) – 5 mins
10. Prasarita Padottanasana (Wide Legged Standing Forward) – 5 mins
11. Uttanasana (Standing Forward Fold) – 5 mins
12. Tadasana (Mountain) – 5 mins
Comments (7)
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Thanks for sharing this, Cora. I can’t wait to try it. I think it will offer a much-needed reduction in my stress level.
xoxo
PS. I’m still toying with the idea of a visit to Pune in a few years. Call me crazy. 😉
Great post! Down dog is a staple of yoga. It’s important especially for newbies to utilize key positioning skills. I found that Leeann Carey has a great free yoga video on this very thing. Your readers might want to check it out: http://planetyoga.com/yoga-blogs/index.php/free-yoga-video-key-positioning-skills-kps-push-and-reach/
ooohhhh. Labor day weekend staycation retreat into this sequence is calling!
ah, not quite at that 25 minute headstand yet… or even relatively near.
Thank you B.K.S. Iyengar!
Occasionally practicing this sequence at my Iyengar class. A lot of observation, awareness & breathing under a relax mode – yes, this class is great.