Yoga_Journal_Singapore_FebruaryMarch_2017

64

february / march 2017

yogajournal.com.sg

INVERSIONS

THE WHYGetting upside down is a key element

of a well-rounded practice. Handstand, Forearm

Balance, and Headstand stretch and strengthen

the upper body and facilitate circulation in the

upper extremities. These poses are stimulating

to the nervous system and are physically

demanding; thus they can be the energetic

peak of your practice. (While Shoulderstand is

an inversion, it is a much less vigorous and less

heating pose, so in this sequence it is practiced

at the end with the closing postures.)

THE HOWIf you’re not familiar with these

inversions, it’s important to learn them under

the guidance of an experienced teacher

before practicing them at home. If you’re not

ready for Handstand, Forearm Balance, or

Headstand, simply skip this category or take

a long Downward-Facing Dog. Depending on

your time, strength, and comfort level, you

can repeat Handstand and Forearm Balance

a few times. If you’re practicing Headstand,

do it once per practice and stay as long as

you are comfortable.

BACKBENDS

THE WHYAlong with inversions, backbends

form the peak of the intensity curve in

this sequence, since these are demanding

postures that require a strong degree of effort.

Backbends stretch the front of the body,

strengthen the back of the body, and balance

the effects of time spent sitting in chairs. Most

people find backbending postures stimulating,

so you might choose to emphasize backbends

in your practice if you want a burst of physical

and mental energy.

THE HOWBegin with prone (face-down)

backbends like Salabhasana (Locust Pose) or

Bhujangasana (Cobra Pose). Because prone

postures strengthen and warm your spinal

muscles, they are good preparation for

supine (face-up) poses, such as Setu Bandha

Sarvangasana (Bridge Pose), which create a

greater range of movement in the shoulders,

spine, and hips. It’s a good idea to repeat each

pose two or three times, since most bodies will

require a few rounds to open completely.

TWISTS

THE WHYTwists relieve tension in the spine,

hips, and shoulders, and they gently stretch

your hips and shoulders. These poses usually

produce a balanced energetic tone that is closer

to the grounding quality of forward bends than

the stimulating nature of backbends. Placing

them between backbends and forward bends

in a sequence helps the spine to transition

between these two extremes.

THE HOWTwists encompass a broad spectrum

of postures, including reclined, seated,

standing, and inverted variations. In a well-

balanced sequence like the one below, it is nice

to include two to four twists.

If you include standing twists like Revolved

Triangle Pose or Revolved Side Angle Pose, do

them first; standing twists are good preparation

for seated twists. When you practice seated

twists, begin with a mild, accessible twist like

Bharadvajasana (Bharadvaja’s Twist) before

proceeding to more intense twists like Ardha

Matsyendrasana. If you’re looking for a long,

slow, soothing twist that will settle your energy

and relax your nervous system, you might

choose to practice a reclined twist here.

INVERSIONS BACKBENDS TWISTS

12 ADHO MUKHA

VRKSASANA

Handstand

13 SALABHASANA

Locust Pose

14 SETU BANDHA SARVANGASANA

Bridge Pose

15 BHARADVAJASANA

Bharadvaja’s Twist

16 ARDHA

MATSYENDRASANA

Half Lord of the Fishes Pose