You can perform this vinyasa sequence as part of your yoga workout. This sequence can be done at the end of your session before beginning cooling down with some gentle stretching poses and relaxation.
It is performed by first lying on the back with the palm of your hands on the floor and your legs together. Bend the knees, exhale, press the arms against the floor and lift your legs and pelvis, rolling up to the shoulders while placing the hands on your mid-back, keep the elbows drawn in. Inhale and lengthen the body, keep the back supported with both hands and point the toes upwards. Breathe normally, holding the position for 10 to 25 breaths, as long as it is comfortable. Come out of this posture at any sign of discomfort on the neck, shoulders or back.
To come out of this posture exhale and bend the knees down towards the chest, roll your back down gradually to the floor using your hands for support.
Halasana – Plow Yoga Posture
Exhale and gradually lower your feet to the floor over your head keeping the legs straight (if you find this difficult then bend the knees as you bring the legs down). Place the toes on the floor and lengthen the spine, keeping the hips upward. Place the palm of your hands onto the floor behind you, keeping the arms straight. Keep this position for about five breaths.
Karnapidasana (Ear Pressure)
Exhale and bend your knees towards the floor, placing them between the head, gently press the knees against each ear. Keep this posture for about five breaths. Keep the shoulders down and relaxed.
This posture is a powerful back lengthener and requires good body flexibility. If you can not touch the knees to the floor comfortably, place the hands on the back for support.
Place your hands on your back and lift the legs up again into the shoulderstand.
Bend your knees down in preparation for the arch pose.
Setu Bandhasana (Arch)
Gradually bring your feet down to the floor in front of you. Pull the chest and knees towards the head, while supporting the lower back with both hands.
Keep shin straight and breathe normally, extending the back from the chest down, keep the shoulders down. Hold this position for about 30 seconds. This pose is a good chest opener.
To come out place arms on the floor and gradually bring the back and pelvis down. Straightening the legs down in front of you.
Place the hands in between the buttocks and the lower back with the palms facing down.
Lift the chest and abdomen as high as possible placing the crown of the head on the floor, supporting the posture with the upper extremities (arms, elbows, forearms, clavicle, scapula) without applying pressure on the neck. This posture helps to open the chest, works the inner hip muscles and requires a strong neck, release the pose in case of any discomfort.
To come out release the arms and head bringing the back down to the floor or go straight to the next posture.
Uttana Padasana (Extended Fish)
Keep the chest lifted and release the arms from underneath the sitting bones, placing the hands next to the hips. Lift both legs up together, using the arms for support. Then raise the arms up with the palms touching.
To come out lower the arms and legs down and release the neck bringing the back down to the floor.
Relax for a few minutes in Savasana (the corpse posture). Take a moment to assimilate the flow and energy of this vinyasa.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.