Sequence-get grounded, go in, slow down, deepen, open

So the context of this sequence is yet again some more inspiration from the Iyengar Institute of New York here in Brooklyn and my continued studies with Christina Sell. I also have been paying particular attention to which poses open other poses in my body. So some of the sequence came out of that exploration too.

I find New York to never shut up. This makes it particularly challenging when my mind also will not take a quiet time-out. I highly doubt New York will quiet down any time soon so for solace and rest I am left with the mission to get quieter and quieter, softer and softer. And the listening makes my heart much louder (which I know is a little ghastly cliche to say). 

This also a sequence where i avoided vinyasas, chaturangas, and a ton of down dogs. I think its nice to give that a rest and focus on the work of the pose for the tapas of practice than using never ending flow to do it. 

Feel free to let me know how this sequence goes for you. One thing you might try paying particular attention to is the after glow of the whole sequence. Worry less about each pose feeling amazing and more about the feeling you have from the whole meal. 3



Adho Mukha Svanasana with head on block- 3 min (lower height as needed)

Uttanasana with head on block- 3min (lower height as needed)

Supta Padangustasana Series -45 seconds each variation


Sirsasana cycle

Handstand – turns arms progressively out 45 seconds each of the 4 times

Paryankasana with a block 3 min

Pinch mayurasana 3x with 45 second hold


Prasarita Padotanasana


Parsvakonasana (not the full post just crescent the torso toward bent leg)


Vira 1

Vira 2



Utkatasana with thumbs clasped behind back head on knees/ Right leg lunge with crescent (crescent to the left)/ Twisted thigh stretch/ Parsvotanasana with front foot turned out 90

(repeat on the left)

Utkatasana with thumb clasp, head on knees/ Right leg lung with crescent to right and bent back leg/ Anjaneyasana

(repeat on left) 

Uttanasana (deep)


Janu Sirsasana

Ardha matsyandrasana/Ghomukasana

Supta Virsana-3 min

Camel pose x3


Supta Trivikramasana


Urdvha Dhanurasana 5x

Vipariti Karani – with bolster 4 min

Shoulder Stand

Supta Baddhakonasana- with support and strap 4 min



Livia ShapiroComment