Adho Mukha Vrksasana, Sirsasana & Niralamba Sarvangasana – Weekly Advanced Class 100

Focus: This class focuses exclusively on the inversions adho mukha vrksasana, sirsasana and niralamba sarvangasana. The early part of the sequence includes variations of the “bunny hop” handstand. The pose is explored initially with the assistance of bolsters, and then without supports. From there the class works with techniques for free balancing in adho mukha vrksasana. Sirsasana is practiced initially in preparatory stages that improve both strength and flexibility. Eventually a version of the full pose allows you to free balance with a block supporting your upper back. The last section of the class is devoted to niralamba sarvangasana. This particular class uses the support of a wall to assist balance. Some shoulder opening arm variations are included in this pose as well as a back releasing version of karnapidasana.

Key Poses: Adho mukha vrksasana, sirsasana, niralamba sarvangasana.

Equipment: Mat, 2 bolsters, 2 blankets, belt.

Level: Advanced

Duration: 35 min

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  1. Sofi Kyrklund-Ramirez

    Wow, what a nice sequence! I’ve always had a challenge kicking up both legs simultaniosly into handstand. Practicing first only lowering down both legs at the same time gives you the feed back of the feel once you are kicking up with full body weight on the arms. Thank you : )!

    • Rod

      You’re welcome Sofi! Thank you for taking the time to provide feedback. Sounds like it got your heart pumping! Nice one. 🙂

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