Inversions Yoga Poses | iHanuman


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From Salamba Sarvangasana I, remove your hands from your back and interlace your fingers behind you. Maintain your outer shoulders on the blankets as you turn your thumbs down towards the floor and open the palms away from you.  1.Press the arms and hands down as you continue to lift your back ribs and shoulderblades into the back. 2. Lift the buttocks up towards the ceiling as you reach the inner legs up. 3. Keep this as you move your buttocks foward and your thighs back.
Bobby Clennell in Parsva Halasana
Geometry: In this variation of Halasana – The legs are stretched straight overhead towards one side of the body and then the other side.  
Model: Martin Hunke, Inner Heat Yoga
From Supta Tadasana1. Start in Supta Tadasana, palms down, with 3 four-fold blankets on top of open blanket on your sticky mat.2. Draw the knees into the chest and take the knees over the head.3. Extend the legs onto the floor or onto a chair, block or bolster support. 4. Place the palms of your hands on either side of your spine with the fingers pointing up towards your tailbone. 5. Extend the arms overhead. Exhale and come down.From Salamba Sarvangasana1. Keep palms pressing into the back and the legs straight, Lower the legs until the toes reach the ground. Take your chest and hips slightly back to do this. 
Geometry: In this inverted pose, all my limbs are supported on my upper arms and shoulders. The back of my head is on the ground. One leg stays in line with the hips and shoulders and one leg extends overhead in halasana. Actions: From Halasana or Ardha Halasana. Exhale and take the right leg straight up towards the ceiling. Move the back towards the front of the body and lift the chest. Exhale and take the right leg down to Halasana/Ardha Halasana. Extend through the feet and straighten the legs as you lower one leg at a time towards the floor. Stretch the left leg from the groin upwards. Draw in the left knee and keep it taut.
Model: Sara Agelasto
Geometry: In this inverted posture the weight of the body is on the forearms and the body is balanced on the head. The torso and legs stretch straight up as in Tadasana. Orientation in Room: Teach with your back to the students so they can see your shoulders lift up away from the floor. Take beginner students to the wall. If the student's back is on the wall, then do not go up but stay in ardha sirsasana. 
Credit: Iyengar Yoga Teacher Training Yoga del Sur
This is an inverted pose. The back of the head, neck, shoulders and upper arms are on the floor. The torso is perpendicular to the floor with the hips over the shoulders. The legs are overhead and spread wide apart. The arms stretched to hold the toes. 1. From Halasana or Karnapidasana stretch the legs straight and spread the legs as far apart as you can.  2. Pull the trunk up and extend the backs of the knees. 3. Hold the right toe with the right hand and the left toe with the left hand.  4. Keep the heels up.
Karnapidasana Credit: Simply Nate Photo
In this pose, both the ears are pressed by the bent legs. The outside noise is shut off which makes one turn inwards. This is an inverted posture where the head, neck, shoulders and upper arms are on the floor, the torso is perpendicular to the floor, the legs are over head with the knees bent and inner knees and thighs press the ears. 1. From Halasana, place the hands on the back.  2. Exhale, flex the knees and bring the right knee by the right ear, the left knee by the left ear and rest the knees on the floor.
Model: Sara Agelasto Credit: Peter Agelasto
Geometry: In this inverted pose, the weight of the body is on the upper arms, shoulders and back of the head (as in Salamba Sarvangasana). The hands are on the back and the legs are stretched straight overhead. a. From the floor
b. From Salamba Sarvangasana
If you cannot swing the legs up or cannot lift the buttocks up from the floor keep a bolster or a block under the buttocks to elevate them. From Supta Tadasana:
Kate Hallahan Zuckerman in Salamba Sarvangasana I
Salamba Sarvangasana literally translates as Supported Whole Body Pose. Figuratively, this meaning holds true as the whole body benefits from this pose. 1. Start in Supta Tadasana, palms down, with 3  four-fold blankets on top of an two-fold blanket on your sticky mat.

Asana Sequences

Tree posture, known as Vrikshasana in Sanskrit, is an excellent posture for everyone practicing yoga – from beginners to advanced practitioners. Regular practice of vrikshasana will help to build strength and stabilise the ankle joint, help strengthen and charge the core, and improve the practitioners balance. First, we'll instruct the basic alignment and cues to get you into your vrikshasana, take a more in depth look at some of the tree yoga benefits, and then finish with some modifications or versions of a tree yoga asana that can diversify the posture, it’s benefits, and your practice.
start with malasana taking 5 breaths while in the pose. transition to bakasana then to salamba sirsana 2 hold the pose taking 5 breaths. move the right leg by sliding the right leg with the left leg lowering forming figure number 4 and take 3 breaths. lower both legs forming butterfly position while in sirsana. 3 breaths lower both legs releasing salamba sirsasana 2 and transition to supta virasana. take 5 breaths. release supta virasana with your arms and core rise up to ustrasana. take 5 breaths. release ustrasana then lastly, take child's pose breath while releasing all tension. namaste.  
A lovely and accessible class using a chair to support you in challenging twisting poses with Advanced Iyengar Teacher, Rebecca Lerner. This event was hosted by The Iyengar Yoga National Association of the United States.  
A beautiful expansive and quieting morning practice led by Advanced Iyengar Yoga Teacher Chris Saudek. This event was hosted by The Iyengar Yoga National Association of the United States.
On the fifth day of this online intensive, Abhijata showed us that we can effect the breath by different ways of working the body. With Urdhva Hastasana, we practiced several variations - classic, palms forward and Garudasana Arms and we noticed where the breath moved in the body depending on how we used our arms. We followed this pattern as we practiced the standing poses. She emphasized that where the breath moves the mind moves. When we practiced Uttanasana and Urdhva Hastasana in the middle of the class we were made aware that we could not move the body quickly and the breath slowly or vice versa.
This was the second day of practice during Abhijata Iyengar's Online Intensive, The Power of Unity. Most of these poses were practiced using some form of support. Most of the standing forward bends included head support and most of the other standing poses used the wall for support. Abhijata encouraged us to be gentle with ourselves during this time, saying that "Everything is so uncomfortable right now. Your yoga practice should be comfortable". 
From the Ramamani Iyengar Memorial Yoga Institute, We have received requests from various associations and teachers for a sequence of practice for the third International Day of Yoga. If our large Iyengar Yoga family across continents would practice the same sequence, then it would be our small tribute to Guruji.
Recorded Live at the Iyengar Yoga Institute of Los Angeles during the Summer of 2012. These three classes stand alone as individual sessions and build on one another for the Intensive Experience. The Friday evening class is two hours of Seated and Standing Forward Bending poses and Twists. Listen to and Download this class in our download store:
All of Lois' classes are taught in the Iyengar Style of Yoga. This class focuses on standing poses and culminates with Urdhva Dhanurasana over a chair. This is a well-rounded yoga practice including standing poses, forward bends, twists, back bends and inversions. Listen to and download this class here:
The Heart, Lung, Large and Small Intestine Meridans all run along the chest cavity around the physical heart and lungs and/or up and down the inner and outer arms. Keep your mind cool as you contemplate and practice this sequence.
The spring season invites us to explore our Liver and Gallbladder meridians on the inner and outer thighs. Consider poses which extend and stretch these areas of the body. On this cold and rainy spring day, I chose more of a restorative practice incorporating Forward Bends and Inversions, but another sequence may include more standing and seated twists. Enjoy. 
Sequence from live iHanuman Recording with Kofi Busia at Common Ground. Download the Recording Now and Support the mission of Common Ground. 
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