Sirsasana and Adho Mukha Vrksasana Variations
This invigorating class focuses on inversions, primarily variations of Sirsasana (Headstand) and Adho Mukha Vrksasana (Handstand). It is an active and demanding sequence that requires both strength and stamina. You may choose to move through the class sequentially or break it down, exploring each variation and adjustment individually. Practice according to your readiness—each pose can be done on its own, allowing you to build awareness and skill gradually.
Pay close attention to the different hand placements, as each creates a unique response in the shoulders and chest. Also, observe the variety of leg positions, especially as we introduce rotation in the hips and pelvis.
As your physical orientation shifts, so may your inner perspective. With new eyes and ears, stay attuned to your bodily sensations and the quality of your experience as you root upward toward the sky.
Enjoy the journey.
Namaste.
This sequence includes:
Forward Virasana
Adho Mukha Vrksasana
Uttanasana
Urdhva Hastasana
Uttanasana
Adho Mukha Vrksasana with block
Adho Mukha Vrksasana with bolster
One leg, then jump both legs
Jump without bolster
Adho Mukha Vrksasana
Uttanasana
Adho Mukha Vrksasana with chair
Eka Pada with chair
Forward Virasana
Adho Mukha Vrksasana facing wall (walk-in)
Uttanasana
Salamba Sirsasana with blocks
Eka Pada, Parsva Eka Pada, hips to wall
Adho Mukha Svanasana
Padangustasana
Tadasana
Dandasana
Setu Bandha Sarvangasana
Legs extended
Knees bent
Eka Pada Setu Bandha Sarvangasana
Viparita Karani with block
Savasana
