Primary series finishing sequence 1

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Technique

1. From a seated position with legs extended in front, lay down on your back.
2. Take the legs up to shoulder stand and place the hands on your back for support.
3. Stay 10 breaths.
4. Lower the legs behind you for plow pose. Keep the legs together. Place the top of the feet on the floor.
5. Interlace the fingers behind the back. Stay 8 breaths.
6. Bend the knees to bring the knees towards the ears. Keep the feet together. Stay 8 breaths.
7. Bring the legs up to shoulderstand. Cross the legs in a lotus position. Place the hands on the knees. Balance for 8 breaths.
8. Bring the knees to the chest and wrap the arms around the legs. Stay 8 breaths.
9. Roll down keeping the legs crossed.
10. Come to the top of the head. Lift the chest. Grab the big toes. Stay 8 breaths.
11. With the chest lifted, uncross the legs and extend them in front. Extend the arms.
12. Stay 8 breaths. Then lower the legs down.

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Form tips

• Keep the chin away from the chest in the shoulder stand positions.
• In shoulder stand, work on bringing the elbows in and keeping the back vertical
• In the first lotus position, place the hands on top of the knees. Push the hands up with the knee and pull the knee down with the hands.

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Muscles

Strength

Primary

• Spine
• Neck

Secondary

• Pelvis
• Quadriceps
• Hip adductors

Flexibility

Primary

• Shoulders
• Chest
• Neck
• Spine
• Glutes
• Hamstrings

Secondary

• Biceps
• Hip adductors
• Legs
• Pelvis

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Equipment

Ground (standing)

Ground (hands or body)

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Appears in

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Regressions

Supported candle pose

Beginner

Plow pose

Novice

Lotus fish pose

Intermediate

Advanced fish pose

Intermediate

Ear Pressure Pose

Intermediate

Upward Lotus Pose

Intermediate

Embryo Pose In Shoulder Stand

Advanced

View Similar Exercises

Straddle roll-back to Pancake

Elite

Plow raise

Intermediate

Rolling compression

Intermediate

Advanced forward fold

Intermediate

Intermediate forward fold

Novice