PINCHA MAYURASANA (Feathered Peacock Pose, or Forearm Balance)

• Come into Dolphin with hands palm down, block between index and thumb, block touching wall
  
• Walk one foot in, knee bent; swing other leg up towards wall as you hop on first foot
  
• Your hips have to go over your head in order for you to go up
  
• Rest heels against wall and lengthen tail towards ceiling, grounding forearms
  
• Stay up to 1 minute, release into Childs pose
  
• Therapeutics: Stretches & strengthens arms and shoulders, builds concentrationand balance
  
• Preparation: Adho Mukha Svanasana, Dolphin
  
• Options for Forearm Balance (pdf)
  Back to Top

SARVANGASANA (Shoulderstand)

• Set up 1-2 standard-fold blankets at end of mat. Fold other end of mat over blankets
  
• Lie with shoulders on blankets, head on floor
  
• Bring knees into chest and press arms to sides as you lift feet over head
  
• Draw elbows in to shoulder width, hands rest on lower back
  
• Option 1: Lift feet over head at level of eyes
  
• Option 2: Lift legs vertically and press up through balls of feet, pointing tail bone towards heels
  
• Stay for as long as you feel comfortable, making sure to release slowly as soon as it becomes unstable or painful for the neck or upper back
  
• Therapeutics: Mother of all poses, cooling, stretches neck and shoulders, opens chest, increases core strength
  
• Preparation: Active Setu Bandha
  
• Options for Shoulderstand (pdf)
  Back to Top

SIRSASANA (Headstand)

• Option 1: Come into a forward bend in front of chairs
  
• Slide neck in between chair seats so head hands below seats
  
• Place hands on edge of seats with fingers wrapping under seats
  
• Place one knee at a time on edge of seat
  
• Press hips into wall
  
• Lift legs up to rest on wall letting head hang freely
  
• Stay as long as you feel comfortable and reverse process to come down
  
• Hang in Uttanasana for a few breaths

• Option 2: Facing wall, clasp hands together and press forearms into floor with elbows shoulder’s width apart
  
• Lift hips off floor into Dolphin and begin to walk feet in towards elbows
  
• Lift one leg at a time to wall and bend knees placing feet flat on wall
  
• KEEP HEAD OFF FLOOR!
  
• Lift through knees and use abdominals
  
• Release to Childs Pose
  
• Therapeutics: Father of all poses, strengthens neck and muscles along spine, increases mental acuity and clears the mind, strengthens the core
  
• Preparation: Adho Mukha Svanasana, Adho Mukha Vrksasana
  
• Options for Headstand (pdf)
  Back to Top

VIPARITA KARANI (Legs Up the Wall Pose)

• Sit beside wall
  
• Swing legs up wall as you lay back on mat
  
• Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor
  
• Lay arms out to sides with palms facing up
  
• Rest at least 5-7 minutes, then roll over to release
  
• Therapeutics: Activates the Relaxation Response, encourages veinous return in the legs, balances the nervous system, good if you have been sitting or on your feet all day
  Back to Top