A restorative sequence for a tough week

niece in triangmukhaikapadapaschimottanasana

It has been a rough week for the Iyengar community for obvious reasons. To pick up with Guruji’s quote “My ending should be your beginning” I will continue to publish teachings on my blog to further yoga. Here is a restorative sequence for beginning students at the request of my friend Sudhanshu in Kolkata.

gomukhasana arms

Gomukhasana arms to open chest and shoulders

Chair downdog

Chair Adho Mukha Svanasna to address hamstring stiffness and further open the chest.

U T in chair

Chair Trikonasana to charge legs and further open chest

Screen Shot 2014-02-04 at 1.19.16 PM

Prasarita Padottanasana stage I with blocks to get more concavity from upper back.

Screen Shot 2014-02-11 at 4.06.47 PM

Vrksasana for lift in the side chest and abdomen and to hone concentration

dandasana

Dandasana maintaining lift in side chest

prop virasana

Virasana with lift in side chest

upavistha konasna

Upavistha Konasana to recirculate knees and lift chest

supta baddha konasana

Supta Baddha Konasasna with bolster. If you don’t have a bolster use this setup of blankets.

pranayama blankets

setu bandha

Setu bandha on blocks with feet same level as hips

viparita karani

Viparita Karani (omit if menstruating and do Savasana instead)

If you don’t have bolster you can do Urdvha Prasarita Padasana against wall

legs up wall

Savasana

savasana

Note there is no time for each pose. Hold as long as you are getting benefit from them, but don’t overstay your welcome if you become agitated. You can even repeat poses until you feel you have gained the benefit from them as well.

Enjoy your practice and blessings to you all!

(Photo above is my niece in supported Triangmukaipada Paschimottanasana with Disney chair).

 

 

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3 thoughts on “A restorative sequence for a tough week

  1. Sudhanshu Srivastava

    Dear Michael,

    First of all, thank you for accepting me as your friend.
    I am overwhelmed by seeing my name in the post.
    Thank you for this restorative sequence.
    I will always look forward to your blog for more information on yoga practice.
    In fact, from few days, I have made it habit to read some posts from your blog.
    Thank you for running this blog to spread the work of Guru Ji and promote yoga practice at home.

    Regards,
    Sudhanshu

    Liked by 1 person

    Reply

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