Level 2 ó Freeing the Bird of Prana, Opening the Wings of a Yoga Practice

Tias Little
Year Released: 2005

Categories: Yoga

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Total 90 minutes. Intermediate level. The chaptering is similar, but this Asana practice is 59 minutes, and definitely more challenging, with full arm balance, headstand, camel, full backbend, lotus. I am going to modify, or skip the poses I canít do yet.

1. Viranasa (hero), sitting on a block, then Parvatasana (hands overhead)
2. Adho Mukha Svanasana (down dog), head on a block
3. Samastithi (standing/waiting)
4. Surya Namaskar--Iyengar version (sun salutations)
5. Pada Uttanasana series: hold toes, then feet on palms, then feet on backs of hands
6. Adho Mukha Vrksana (full arm balance), option to do down dog, then walk
half way up the wall
7. Trikonasana (triangle), block optional, then Parivrtta Trikonasana (revolved triangle)
8. Parsvakonasana (extended side angle), block optional, then Parivrtta Parsvakonasana (revolved side angle)
9. Virabhadrasana 1 (warrior 1)
10.Padottanasana series (wide leg): with arms bent and palms on floor, then
interlocked fingers and arms overhead, then with arms in handstand position and top of head on floor
11. Trikonasana to Ardha Chandrasana (triangle to half moon), block optional,
then to Parivrtta Ardha Chandrasana (revolved half moon)
12. one Sun Salutation
13. Salamba Sirsasana (headstand), wall optional
14. rest in Virasana, then down dog
15. Supta Eka Pada Virasana (reclining 1-leg hero), bolster optional
16. Setu Bandha (bridge), block optional, then with legs extended
17. one Sun Salutation
18. Ustrasana (camel)
19. up dog, down dog
20. Urdhva Dhanurasana series: 3 variations, with rest in between, then Dvi Pada Viparita Dandasana (headstand backbend), then walk feet out for Inverted Staff, and back into backbend
21. Supta Padangusthasana (supine big toe), strap optional, then upper leg crosses midline
22. Padottanasana series (wide leg): side bend to 1 leg, then other, then fold forward with palms and head on floor
23. Sit in Padasma (lotus), option sit-cross legged, then twist, holding feet or strap
24. Bound Lotus, holding both feet or strap, then forward fold

His DVDís have just been released, and are not listed for sale at his website yet.