Daily Archives: August 6, 2014

A simple forward bending sequence for experienced students

paschimotonasna with kofi

Some readers have requested that I give more sequences in my posts. Here is my lesson plan for tomorrow’s class. It is forward bending pose (Paschima Pratana Sthiti) week at my studio. Forward bends are nice to “cool” the nervous system during these hot summer days in the Northern Hemisphere. I provided links with some of the poses for instructions.

Tadasana with Gomukhasana Arms

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Adho Mukha Svanasana at wall

penn studio

Utthita Trikonasna

iyengar triangle

Utthita Parsvakonasana

Screen Shot 2014-01-31 at 10.34.44 PM


parsvottanasana (2)

Prasarita Padottanasana

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Salamba Sirsasana (Use wall if new to pose. Don’t do if menstruating, have glaucoma or high blood pressure. Omit and go to next pose.)


Baddha Konasana

baddha konasana

Janu Sirsasana

janu sirsasana



Halasana (Don’t do if menstruating, go to savasana instead omitting next two poses).

SS halasana

Salamba Sarvangasana (see above note).




If you do this at home it could take you between 1 to 1.5 hours depending on how long you hold and repeat the poses. If you have time constraints, please do not sacrifice savasana. For my classes I will repeat the standing poses a few times and teach to points I see my students need to work on. Inversions should only be done once for beginners, particularly Salamba Sirsasana. I started with Gomukhasana arms to get the chest opened and prepped for the stage I concave back position in the above forward bends and for the shoulder work in Salmaba Sirsasana. Have a wonderful practice!