On Practice, and a Sequence.

Lately in my asana practice, I have been incredibly inspired by going back to my Iyengar yoga roots , my sessions with a fabulous Structural Integration worker Ruthie Fraser and my ongoing studies with Christina Sell. I am a total fiend for precise alignment instruction and using repetition to explore, re-pattern and train the body into shapes. I am very curious about how that relates to my patterns of body and movement and how my body wants to find its own organic shapes.

I am also completely disinterested right now in any yoga scene that is high velocity. By that I mean, I live in New York now and I am sensorially assaulted 24/7 it seems. For me I need my yoga to be a way to both soothe my nervous system and also help to coax me out of my shell. What do I do when I am totally over stimulated? Like some of you reading, I freeze and retreat so deep into my inner world I don’t leave my house OR I checkout on the streets and when social. Neither option is the best or healthiest option. And I need the yoga to really challenge and engage. I need the good wholesome hard work.

To give you even more context I also enjoy working on a sequence for a little while, maybe for a week or so, to really explore the effects. Sometimes I change the order a little bit to play around and see what works and by works I mean the deeper pose and the more quiet system. 

Here is a sequence I have been working on. It is a riff off the above-mentioned inspirations. It took me about 2 hours. Anyways, Enjoy. If you try it out, let me know what you thought. What did you observe and notice within your self at the level of sensation, emotion, mind?


Supta Padangustasna Series

Sirsasana and cycle

Handstand hold with variations in arms 45 second holds- 1st one is regular hand placement, 2nd turn hands a little more out, 3rd hands turn even more out, 4th even more.

Paryankasana with a block 4 min

Pincha mayurasna with strap around upper arms 45 second hold 2x


From wide stance- no chaturangas or down dogs just go down, do the pose, come up, do the other other side.  45 seconds each pose


Prasarita Padotanasna –with hands linked at thumbs


Parvritta Trikonasana


Parvritta Parsvakonasna

Vira 2

Vira 1

Parsvotanasana- hands behind back




Standing back arch





Half lotus

Anjanyeasana hand clasped behind head to integrate arm bone and stretch – like major major work


Ardha bhekasana

Shoulder stretch on belly

Danurasana hands hold feet x3

Shoulder stretch variations

Danurasana hands hold ankles x3

Cobra x3


Urdvha Mukha Svanasana


Adho Mukha

Supta Virasana 3 minutes

Baddha Konasana

Upavista Konasana upright

Down dog

Pigion – forward first then thigh stretch

Ardha matsyandrasna



Urdvha Danurasana x5

Dwipada Viparita Dandasna head down x3

Eka Pada Raja Kapotasana 1

Eka Pada Raja Kapotasana 2


Uttanasna facing wall and placing back onto wall 2 min

Janu Sirsasana



Viparita Karani

Livia Shapiro2 Comments