SEQUENCE: a flow and some pigeons. the mundane and emergent mystical

Context: This sequence came out when in was practicing for a while before officiating a best friends wedding. I didn't go into practice with a total plan other than to open myself fully and feel good and (I will use a word I hate when people use to describe yoga) juicy. I wanted something steady, something moving, something hips, something back bending. For me, Urdvha Dhanurasana is a certain kind of backbend that has its own imprint and template with variants off of it. Eka Pada Raja Kapotasana and its variants have a slightly different (of course there are similarities) template for me. So in this practice I actually bypassed Urdvha Dhanurasana).

I think there are times when asana as nonverbal expressive and experiential movement is far more useful than having a plan and efforting to get the peak pose. I find when I go after the Energy and the Feeling I am seeking to cultivate internally, the pose that imprints and expresses that reveals itself to me. In this case, I hadn't done Natarajasana in months and I actually got into it pretty nicely. You will see where in the backbends it could fit if you so choose to go there. And if you know me. You know I love plans. I love the verbal. I love the concrete. So I went ahead and concretized the mystical and the mundane. 

Influences for this sequence:

Christina Sell, Ruthie Fraser, Lara Brunn





Adho Mukha Svanasana

Frog dog



Surya Namaskar x5 (Frog Dog on the 5th one)

Balasana with twist

Uttanasna (at the back of the mat)

Warrior Lunge Sequence



Standing back bend

Forward bend super tight in with arms wrapped around




Shoulder/arm work against the wall

Crescent against the wall



Uttitha Parsva Konasana

Vira 1

Vira 2



Lunge arms down inside your front leg/twisted thigh stretch/runners stretch/scandasana

Modified parvritta parsvakonasana twist (knee down)/parsvotanasana


If you want an inversion, I would insert a Pincha here





Uppa vista Konasana

Janu Sirsasana


Anjaneyasana w/ Marichyasana entry and hands interlaced behind for upper back work

Anjaneyasana w/ Marichyasana entry hands grabbing mat for upper back work)

Parvritta Janu Sirsasana


Eka Pada Raja Kapotasana prep working shoulder and arm

Eka Pada Raja Kapotasana x2

(if you have other variants of the pose in you go for it!)




Supta Padangustasana Series


Livia ShapiroComment