Advanced Yoga Sequence: Peak Pose Sequence with Urdhva Dhanurasana and Sirsasana
Overview
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1. Sun Salutation (Surya Namaskar)
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2. Sun Salutation (Surya Namaskar)
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3. Wide Legged Forward Bend Pose Variation Both Hands On One Ankle (Prasarita Padottanasana Both Hands On One Ankle)
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4. Three Legged Downward Facing Dog Pose Variation Stacked (Tri Pada Adho Mukha Svanasana Variation Stacked)
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5. Standing Split Pose (Urdhva Prasarita Eka Padasana)
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6. Downward Facing Hero Pose (Adho Mukha Virasana)
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7. Half Lord Of The Fishes Pose Variation Hand Down (Ardha Matsyendrasana Variation Hand Down)
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8. Bharadvaja Twist Pose Ii (Bharadvajasana Ii)
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9. Camel Pose Variation Unsupported Arms (Ustrasana Variation Unsupported Arms)
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10. Staff Pose (Dandasana)
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11. Upward Plank Pose (Purvottanasana)
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12. Couch Pose (Paryankasana)
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13. Constructive Rest Arms Overhead Pose (Savasana Variation Arms Overhead Bent Legs Pose)
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14. Bridge Pose (Setubandhasana)
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15. Bridge Pose Variation Arms Support Legs Straight (Setubandha Sarvangasana Variation Arms Support Legs Straight)
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16. Shoulderstand Pose (Sarvangasana)
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17. Upward Lotus Pose (Urdhva Padmasana)
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18. Pentacle Pose (Savasana Variation Arms Out)
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19. Forearm Side Plank
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20. Reverse Corpse Pose Variation Shoulders Raised (Advasana Variation Shoulders Raised)
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21. Locust Pose (Salabhasana)
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22. Wide Child Pose (Prasarita Balasana)
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23. Rabbit Pose (Sasangasana)
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24. Upward Facing Staff Pose (Urdhva Dandasana)
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25. Headstand Pose (Salamba Sirsasana)
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26. Thunderbolt Pose (Vajrasana)
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27. Corpse Pose Variation Knees Bent (Savasana Variation Knees Bent)
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28. Shoulderstand Pose (Sarvangasana)
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29. Wheel Pose (Urdhva Dhanurasana)
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30. One-Legged Wheel Pose (Eka Pada Urdhva Dhanurasana)
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31. Two-legged Inverted Staff Pose (Dvi Pada Viparita Dandasana)
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32. Wind Release Pose (Pawanmuktasana)
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33. Supine Spinal Twist Pose II (Supta Matsyendrasana II)
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34. Upward Facing Reclined Intense Back Stretch Pose (Urdhva Mukha Supta Paschimottanasana)
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35. Supported Half Frog Pose (Supported Ardha Bhekasana)
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1. Sun Salutation (Surya Namaskar)
A. The warming of the body here in a structured way plays an important role and hence we begin with Surya Namaskar keeping in mind that the practitioner here is not a beginner.
B. As Urdhva Dhanurasana needs strong arms and strong back, the practice of Surya Namaskar should be done keeping in mind the entire spine and the arms.
C. Begin with standing at the short end of the mat and stand with the feet together closing your eyes and focusing on the breath. Inhale and start the flow of 10 steps in the sequence of Sun Salutation keeping in mind taking one breath for each posture.
D. Stay in each pose stretching to the maximum, and hold the pose for 1 breath and complete the first round of 10 poses in 18 breaths.
E. Repeat this with the other leg and stretch taking the entire sequence for about 18 breaths or more depending on the comfort of the practitioner.
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2. Sun Salutation (Surya Namaskar)
A. Repeat the sequence for two more rounds, thus making it 4 times (2 pairs).
B. Release and come to stand in Tadasana relaxing the spine and bringing the breath to normal.
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3. Wide Legged Forward Bend Pose Variation Both Hands On One Ankle (Prasarita Padottanasana Both Hands On One Ankle)
A. From Tadasana, stand placing the feet wide apart, wider than the hip distance, and ensure the feet are facing in front at 90 degrees.
B. Inhale and stand taking a few breaths, then inhale again and raise the back and upper torso upwards and while you exhale go forward taking the torso towards the right side of the knee, trying to touch the face to the knee with a gentle twist of the torso.
C. Remain here in Prasarita Padottanasana Both Hands on one ankle, for about 2 breaths, release and come to centre and take another breath.
D. Then inhale and go towards the left side of the knee twisting the torso and remain placing the face close to the knee for about 2 breaths.
E. This pose will help to open the inner thighs and the hips for preparing to practice Chakrasana.
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4. Three Legged Downward Facing Dog Pose Variation Stacked (Tri Pada Adho Mukha Svanasana Variation Stacked)
A. Releasing from Wide Legged Forward Bend Pose Variation, move towards one side while bringing the body to Downward Facing Dog Pose.
B. Taking a breath here, inhale again raise the left leg up bending the knee and pushing the chest deep towards the thighs opening the heart, go into Tri Pada Adho Mukha Svanasana.
C. Stay stretching upwards and downwards for about 3 breaths and release and repeat with the other leg.
D. Three Legged Downward Facing Dog Pose, with bend knees, helps to open the hips and the lower back deeper while strengthening the calves and the hamstrings.
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5. Standing Split Pose (Urdhva Prasarita Eka Padasana)
A. Release and come back to Downward Facing Dog Pose taking a few breaths.
B. Slowly moving the feet and coming into Uttanasana, inhale and raise the right leg taking it upwards, stretching it completely while balancing on the left foot and the arms.
C. Remain here in Urdhva Prasarita Eka Padasana, for about 3 breaths. Release and repeat with the left leg going deeper into the pose and bring the face close to the shin.
D. Standing Split Pose, helps to gain balance, while also improving the muscles of the entire leg and the hips. Ensure to tighten the abdominal muscles here to as this play a great role while going into Sirsasana and Urdhva Dhanurasana.
E. Release and come to stand in Tadasana taking a few breaths to ease the entire body.
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6. Downward Facing Hero Pose (Adho Mukha Virasana)
A. Releasing from the standing sequences, come to relax the spine in Adho Mukha Virasana.
B. Come down on your knees and shins and placing the arms stretched out on the floor in front of you, place the torso in a forward bend, while bringing the face close to the floor in Downward Facing Hero Pose.
C. Remain here for about 8 slow deep breaths, to relax the hip, the spine and the lower back.
D. Release and come to sit in Dandasana stretching the legs out in front of you.
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7. Half Lord Of The Fishes Pose Variation Hand Down (Ardha Matsyendrasana Variation Hand Down)
A. From Dandasana, bend the left knee while placing the foot inside close to the right hips, and place the right foot on the floor close to the outside of the left knee while bending the right knee.
B. Press the right knee towards your chest and stretch the spine seated in Ardha Matsyendrasana variation. Placing the left arm from outside of the right knee hold the right foot and turning the torso towards the right place the right hand on the floor behind you.
C. Inhale and twist the torso moving towards the right and gazing backwards while balancing the body on the left side of the hips, here in Half Lord Of the Fishes Pose.
D. Remain here for about 3 breaths going deeper with every exhalation and release stretch the legs out in Dandasana. Inhale and repeat taking the left foot over and placing on the floor close to the right knee and twisting towards the left with the torso.
E. While staying in this pose for about 3 breaths on each side, consider the hips opening and the deep stretch to the shoulders and the chest for a better comfort for the practice of Chakrasana.
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8. Bharadvaja Twist Pose Ii (Bharadvajasana Ii)
A. Releasing from Ardha Matsyendrasana Variation, come to sit in Dandasana taking a few breaths here.
B. Inhale bend the left knee while folding the leg backwards towards the left and placing the shin on the floor. Inhale and raise the right foot and bring it on the upper part of the left thigh close to the left hip joint. While doing this place the right knee on the floor pressing it downwards.
C. Seated here in Bharadvajasana Ii, inhale and turn the torso towards the right twisting at the hips, and hold on to the right ankle with the right hand from behind while placing the left hand on the floor, close to the right knee.
D. Remain in this twist giving a deep stretch to the shoulders and the hips, while also flexing the ankles for about 3 breaths. Release and repeat with the other side taking the left foot over the right hip joint and turning towards the left with the torso.
E. The deep stretch at the hips and the flexing of the ankles, improves and strengthens the leg muscles while also helping in the expansion of the heart for a smooth flow into Urdhva Dhanurasana.
F. Release from Bharadvaja Twist Pose Ii, and come to sit in Dandasana.
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9. Camel Pose Variation Unsupported Arms (Ustrasana Variation Unsupported Arms)
A. From Dandasana, come to sit on the knees and the shins, while stretching the back upwards.
B. Inhale and slowly take the torso in a backbend raising the arms and stretching them behind you and throwing the chest upwards and backwards along with the head and the neck in Ustrasana Variation.
C. Remain in Camel Pose variation for about 3 slow breaths, feeling the stretch at the chest and the entire abdomen, making sure the knees don't feel too much of the stress and stretch.
D. One could take this pose with support for the knees with cushions or blankets and also use the wall to hold from behind, for a better feel of the stretch at the back with more ease and confidence.
E. This Camel Pose variation, is good for the back, slowly opening it as it is a backbend. This backbend prepares the body for a deeper backbend with a challenging balance posture.
F. Release and repeat again if required to take it deeper this time with the backbend.
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10. Staff Pose (Dandasana)
A. Release and come to sit down in Dandasana.
B. Take a few breaths stretching the back and relaxing the legs completely.
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11. Upward Plank Pose (Purvottanasana)
A. To gain confidence with the arms and the shoulder, from Dandasana, inhale and while placing the palms on the floor behind you stretch the entire body raising the body upwards while taking support with the feet on the floor and the palms on the floor, in Purvottanasana.
B. Remain here stretching the arms and using it like a support of a table to the body. With every exhalation, take the chest and the hips upwards to give the spine a gentle back bend while strengthening the legs.
C. Stay focused without putting too much pressure and weight on the palms for about 4 breaths. This pose helps to open the shoulders and the arms improving the strength.
D. The strong arms and shoulders is a must for the practice of both Sirsasana and Urdhva Dhanurasana.
E. Release and repeat if required and relax back in Dandasana.
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12. Couch Pose (Paryankasana)
A. A deeper opening of the back and the hips plays a role here in this stage of the sequence.
B. So from Dandasana, fold the legs bending the knees and sitting on the shins and the hips in Virasana.
C. Inhale and placing the elbows on the floor, taking the torso slowly backwards flexing the hips and go down in Paryankasana or Couch Pose.
D. With a deep stretch of the abdomen and the lower back and a deeper opening of the chest, place the elbows behind you on the floor interlocking them and slowly place the crown of the head on the floor.
E. Remain here, slowly breathing deep and steady while ensuring that the neck and the head are comfortable, for about 6 breaths. This pose can be done with support for the lower back with bolsters or support for the shins with blankets.
F. This pose with the neck, shoulders, chest and the back in and backbend will help gain confidence and prepare the spine and the shoulders for the peak pose.
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13. Constructive Rest Arms Overhead Pose (Savasana Variation Arms Overhead Bent Legs Pose)
A. Release and come to lie on your back in Savasana with variation by bending the legs and stretching the arms out behind you completely.
B. Stretch the arms behind you while settling the back on the floor completely and relax both the breadth and the hips.
C. Stay here for about 8 slow deep breaths.
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14. Bridge Pose (Setubandhasana)
A. To slowly go deeper into the sequence, from the variation of Savasana, inhale and raise the hips upwards while placing the feet firm on the floor.
B. Pressing the feet on the floor and raising the chest, hips and the thighs upwards, bring the hands on the floor placing them besides you and remain in this posture Bridge Pose or Setubandhasana.
C. Balancing the body on the feet and the shoulders, this pose is useful to open the knees and the quadriceps. While staying here in this pose for about 6 breaths, your focus should be to take the hips deeper upwards while maintaining the balance of the body keeping it sturdy and well aligned.
D. Endurance here plays an great role as this will help in the challenging peak pose.
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15. Bridge Pose Variation Arms Support Legs Straight (Setubandha Sarvangasana Variation Arms Support Legs Straight)
A. From Setubandhasana, slowly inhale and while you exhale, stretch the legs out holding the hips with the wrists and the palms.
B. Taking the practice of Bridge Pose one step further, remain here stretching the legs out completely while giving support to the hips with your elbows and wrists, and still remaining on the shoulders and head.
C. Stay here for about 6 breaths feeling the stretch at the lower back and the quadriceps. This pose Setubandha Sarvangasana Variation Arms Support and Legs Straight, helps to expand the entire leg while giving a deep stretch to the shoulders and the arms.
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16. Shoulderstand Pose (Sarvangasana)
A. From the variation of Setubandha Sarvangasana, lift the entire leg along with the hips and the toros to go into a full stretch upwards in Sarvangasana or Shoulderstand Pose.
B. Balancing the body here on the shoulders and the neck, remain here for about 8 breaths going deeper with every exhalation stretching the legs upwards.
C. This challenging pose, requires one to pull in the tummy while tightening the abdominal muscles in order to hold the pose longer without any shivering or imbalance.
D. Sarvangasana helps to build stronger shoulder and arm muscles while also improving in flexibility and confidence. Hence the longer you can remain here the deeper the stretch.
E. Stay with eyes closed ensuring the alignment is perfect while keeping the body light and loose. Hold this pose for about 8 breaths or more. One could use blankets to be placed below the shoulders for better support and confidence.
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17. Upward Lotus Pose (Urdhva Padmasana)
A. While still in Sarvangasana, release the hands and slowly bring the legs crossed in Padmasana, while still holding the balance on the shoulders and the head.
B. Placing the folded legs in a Lotus Pose, use the hands and place them on the knees or thighs and push them upwards while balancing the body in Urdhva Padmasana.
C. Remain here for about 6 breaths or more, while pushing the legs and thighs higher upwards away from the chest to get a deeper stretch of the spine.
D. Balancing here requires one to pull the belly in while still slowly breathing and giving the abdominal muscles the right kind of exercise.
E. This pose helps to gain better balance, and to improve the shoulder strength too. It also tones the abdominal muscles making them tight and fit, as these muscles will be used to the maximum for the practice of Urdhva Dhanurasana or Sirsasana.
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18. Pentacle Pose (Savasana Variation Arms Out)
A. Release from Urdhva Padmasana and come to relax completely in Pentacle Pose, stretching the arms out and the legs out.
B. Closing your eyes, throw the body on the floor loose and begin a slow deep awareness breathing.
C. Remain here for about 6 breaths.
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19. Forearm Side Plank
A. Going deeper into the sequence, from Pentacle Pose, release and come to your sides, turning towards the right.
B. Placing the left elbow on the floor in front of you, slowly inhale and raise the body balancing on the left elbow and the right outer side of the foot, picking the hips off the floor.
C. Bringing the body here in Forearm Side Plank, maintain the balance while raising the right arm above you at shoulder level.
D. Remain here in this strong arm and shoulder support pose for about 6 breaths on each side. Release and repeat with the other side while turning the body towards the left.
E. A great pose to build confidence with the shoulders and the arms, for helping in the peak pose like Sirsasana.
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20. Reverse Corpse Pose Variation Shoulders Raised (Advasana Variation Shoulders Raised)
A. After the practice of Forearm Side Plank Pose, release and come to lie down on your belly and chest in Advasana to take a few breaths.
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21. Locust Pose (Salabhasana)
A. Placing the hand on the floor close to the chest, from Advasana, inhale and raise the chest up and slowly raise the legs upwards behind you.
B. Balance the body here in Salabhasana or Locust Pose, taking the chest and the legs upwards and try and gaze upwards while holding the pose for about 6 breaths.
C. Remain here for about 6 breaths, balancing the body on the belly and the lower abdomen. Here this pose stretches the lower back while also improving in the breathing.
D. The opening of the chest and the shoulders here will help to improve in taking more oxygen which will later help to remain in the pose of Chakrasana for longer.
E. Release and repeat if required, now holding the pose for longer duration.
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22. Wide Child Pose (Prasarita Balasana)
A. Releasing from Locust Pose, come to relax in Prasarita Balasana as a counter pose in a forward bend, which is humble and subtle for the spine.
B. In this counter pose, relax the spine and the neck completely holding it for about 4 breaths.
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23. Rabbit Pose (Sasangasana)
A. For a deeper stretch to the neck, from Wide Child Pose, inhale and raise the hips and the torso and go into Rabbit Pose.
B. Placing the hands on the heels while in Prasarita Balasana, bring the crown of the head close to the knees, taking the head in a gentle inversion.
C. Here in Rabbit pose, the neck gets a gentle stretch preparing it for Sirsasana. Stay here in Sasangasana for about 8 breaths going deeper inwards with every exhalation.
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24. Upward Facing Staff Pose (Urdhva Dandasana)
A. While still in Sasangasana, release the head and the arms and bring the palms, placed on the floor in front of you cupped. Place the crown of the head inside the cupped palms, while taking the head in inversion.
B. Inhale and slowly raise one leg at a time upwards off the floor and bring the legs parallel to the floor to be in Urdhva Dandasana.
C. Here in Upward Facing Staff Pose, the body is balanced on the crown of the head while supporting it with the elbows and the palms.
D. Remain pulling in the belly and tightening the abdominal muscles, and stretch the spine and the back while also tightening the hips to stay in Upward Facing Staff Pose.
E. Stay focused here keeping the body light and loose for about 4 breaths or more depending on the body comfort.
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25. Headstand Pose (Salamba Sirsasana)
A. From the variation of Staff Pose, inhale and slowly go upwards with the legs, taking it one at a time and stretch them completely upwards to go into the Headstand Pose or Salamba Sirsasana.
B. Here balance the body on the crown of the head with the support of the elbows and the arms, and hold the pose breathing slowly for about 4 +2 breaths if possible.
C. Stay focused here, keeping the body loose and yet firm giving proper emphasis on alignment.
D. This pose improves the flexibility of the hips and also helps gain self confidence.
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26. Thunderbolt Pose (Vajrasana)
A. Releasing from Salamba Sirsasana, come to relax in Vajrasana, seated on the shins and the knees to relax completely for about 8 breaths, stretching the back completely.
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27. Corpse Pose Variation Knees Bent (Savasana Variation Knees Bent)
A. From Vajrasana, lie down on your back in Savasana Variation with bending of the knee.
B. Relax here for about 6 breaths keeping the body relaxed.
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28. Shoulderstand Pose (Sarvangasana)
A. From Savasana, place the hands below the hips for support and go into Sarvangasana, holding it for about 4 breaths.
B. The idea of doing Sarvangasana here is to release any unwanted stretch that could have happened with the practice of Sirsasana. The deep stretch here to the neck and the shoulders could prove beneficial.
C. Release and come to relax in Savasana with knees bent, as a variation.
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29. Wheel Pose (Urdhva Dhanurasana)
A. After the practice of Shoulderstand Pose, relax in Savasana.
B. From Savasana, while the legs are bent, place the palms on the floor behind you close to the shoulders with fingers facing inwards twisting the wrists.
C. Inhale and pressing the palms on the floor raise the hips and the thighs off the floor and go upwards with the body placing the feet on the floor in a firm grip.
D. Go deep into the pose taking the chest upwards and slowly taking the back in a deep backbend in Wheel Pose or Urdhva Dhanurasana.
E. Bring the body into this beautiful pose, stretching the arms and the legs completely while balancing the body on the feet and the palms.
F. Remain here for about 4 breaths, slowly taking the head down, and then release and bring the body down in Savasana. Repeat this again taking it deeper this time while holding it for about 6 breaths, and feeling the stretch at the hamstrings, shoulders and the back.
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30. One-Legged Wheel Pose (Eka Pada Urdhva Dhanurasana)
A. While still holding the body in Urdhva Dhanurasana, inhale and slowly raise the right leg while balancing the body on the arms and the left leg.
B. Taking the body in Eka Pada Urdhva Dhanurasana , hold the pose for about 2 breaths and release and go with the other leg holding it for about 2 breaths.
C. Stay focused on the balance and make sure the arms and legs are well aligned with the shoulders and the hips.
D. This pose builds confidence and improves the flexibility of the back, hips and the legs.
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31. Two-legged Inverted Staff Pose (Dvi Pada Viparita Dandasana)
A. From One Legged Wheel Pose, come back to Wheel Pose and then slowly place the elbows on the floor, interlocking the fingers behind, while lowering the head on the floor and placing the crown of the head on the floor inside of the interlocked fingers.
B. Inhale and slowly stretch the legs out completely placing the feet on the floor, stretching the back to the maximum.
C. Stay here in Dvi Pada Viparita Dandasana or Two Legged Inverted Staff Pose, for about 5 breaths.
D. This pose improves the flexibility of the shoulders and the neck. It also works deeper with the thyroid glands. Here the stretch of the back and the neck should be done very carefully keeping in mind the body alignment.
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32. Wind Release Pose (Pawanmuktasana)
A. From the practice of the different variations of Wheel Pose, come to relax on the back completely in Savasana while bending the knees.
B. Stay there for about four breaths and relax.
C. Inhale and raise the legs off the floor and bring the knees close to the chest pressing it with your hands in Pawanmuktasana or Wind Release pose, to release the deep stretch with the practice of Urdhva Dhanurasana.
D. Remain here for about 8 breaths pushing the knees close to the chest while also stretching the lower back to the maximum.
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33. Supine Spinal Twist Pose II (Supta Matsyendrasana II)
A. From Wind Release pose which is mainly practiced here in this sequence for releasing the lower back muscles after the practice of Wheel Pose, inhale and take the bent knees towards the right on the floor while twisting the hips in Supta Matsyendrasana II.
B. Stay here feeling the stretch at the lower back and the hips giving it the much needed relaxation after the practice of Urdhva Dhanurasana .
C. Stay for about 3 breaths, release and go towards the left side staying for about 3 breaths too. This pose helps to relax the hips and the lower back is a soothing way.
D. It also bring the blood circulation to normal and gives a gentle stretch which is like a counter movement to the arms and the shoulders.
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34. Upward Facing Reclined Intense Back Stretch Pose (Urdhva Mukha Supta Paschimottanasana)
A. From the practice of Supine Spinal Twist Pose II, bring the knees to the centre and relax.
B. Inhale and take the legs behind you while holding the legs with your hand in Urdhva Mukha Supta Paschimottanasana.
C. Here in this pose the complete stretch of the spine and the legs in the opposite direction ensures the muscles are completely contracted increasing in their elasticity and strength.
D. Remain here for about 4 breaths stretching enough to relax the lower back and the legs. Make sure you maintain the balance of the body here in Upward Facing Reclined Intense Back stretch pose.
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35. Supported Half Frog Pose (Supported Ardha Bhekasana)
A. Ending the sequence of Urdhva Dhanurasana, come to relax completely with a bolster support in Ardha Bhekasana.
B. Lying down on the tummy while folding one leg and placing the chest on a bolster, relax the face on the bolster too.
C. Focusing on the breath while keeping the entire body loose, give the hips a slight flex to place the knee on the floor while the legs are stretched out behind you.
D. Remain here for about 12 breaths and with every breaths ease the stretches in the body slowly detaching your mind away from the body.
E. If one finds relaxing in this pose not comfortable, then going down on your back in Savasana is also accepted. The idea here is to relax the nerves, muscles, joints and breath.
F. Namaste!!