The Yoga Path • Omaha, NE


{ Practicing Physical, Mental & Spiritual Health }

Home Practice Level II, 1

Level II sequence starts with this practice. the sequence moves us from standing poses – to revolved standing poses — to inversions. The practice is very active and energizing. Try to begin with a strong focused attention, letting the breath do what it needs to do, but quieting the breath so as not to force or strain it. Don’t skip the inversions. They are a key component to this practice. If it seems to difficult move back to the Level I sequences for more days.

Tadāsana: Use the mountain to pose to focus and center yourself for the beginning of your practice. Root your feet into the floor while extending inside and outside leg. The quality of this pose will translate into the other standing poses.

Urdhva Hastāsana: Extending the arms up to lengthen the side body. Repeat 2x.

Trikonasna/triangle pose: Use a block or prop as need be, but repeat 2x each side and see if you can get lower on second attempt. Keep both legs very strong.

Utthita Pārśvakonāsana: Use a block or prop as need be, but repeat 2x each side and see if you can get lower on second attempt. Keep both legs very strong.

Ardha Candrāsana: Come up on down into this pose from trikonāsana/triangle with the back leg very straight and strong. Extend out through the lifted heal. Prop the bottom arm up with a block or a chair as needed. 2x

“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.

BKS Iyengar

Vimāmāsana: Stand with legs wide apart, bring arms out, turn and bend into the knee you are facing, lifting and pivoting the back heel. Lift chest forward and up utilizing arms to help with balance and strength. Repeat 2x on each side. You’re beginning to revolve with this pose, so move from the hips and belly.

Parivrtta Trikonāsana/revolved triangle: Turn toward the right leg as you begin to twist, so actively move from the hips and core. Change sides. Use a prop (block or chair) as needed to support the bottom arm so the spine is free to lengthen. Repeat 2x each side.

Parivrtta Parsvakonasana/revolved side-angle pose: Again actively twist at the core here getting the bottom arm to the outside of forward knee for leverage. Drop hips low. Repeat 2x each side.

Uttanāsana: There a two variations to choose here. The important thing is to lift the core toward the hips and extend the spine. Repeat 2x.

Prasārita Pādottāsana: Start with hands on floor, straight arms, and concave back. Then lower head to floor or block. Repeat 2x.

Sirāsana: headstand (against the wall if you want or do the “preparation poses” for as long as you can. Try to do some version of this as as safely as you can, but don’t skip it.)

Adho Mukha Virāsana: with support. Try to find a cushion or blankets to get the head the same height at the hips. Legs are apart, arms are forward.

Catuspādāsana: Hold the ankles in this pose. If unable to reach, then us a strap or a belt. Hold and breath for about 30+ seconds. Repeat 2x releasing slowing and mindfully. .

Sālamba Sarvāngāsana/shoulderstand: Set up with at least two folded blankets so the head is lower than the shoulders. This can be done supported on a chair or from the wall as we practiced in class. Be very strong in extending the legs up to the ceiling. Try to hold for 3+ minutes.

Eka Pāda Sarvāngāsana: move from full shoulderstand to this using the wall as pictured. Maintain stability in shoulder and torso. Hold this in conjunction with sālamba sarvāngāsana. Repeat 2 or 3x with each leg.

Halāsana/plow pose: Hold your shouldstand and keep legs straight as you lower them. Use the wall if there is pressure on the neck or head. Hold and breath.

Savāsana: Don’t skip this pose, but very intentional allow yourself to rest with awareness in this corpse pose.

Filed under: Education, Home Practice, Virtual Yoga, , ,

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