Pranavayu Second Series

Santosa (Modesty)

The Santosa sequence is designed to complement the practice of the Sauca series. With a focus on full body reformation, the Santosa sequence focuses on a challenging group of postures that help create greater depth in all six ranges of motion. In addition to deepening the back bending work from the Sauca series, this challenging sequence prepares practitioners for the King Cobra pose; dropbacks into Wheel pose; and the Foot Behind the Head pose.

Our model for this series was accomplished yogi Kevan Gale. Some of the poses pictured in this sequence far exceed the basic postures, so feel free to modify and make up variations as desired. Note that asanas that should be concluded with a vinyasa are marked with a "V" in the far right column.

Pranavayu Warm up Series

The PranaVayu Warm Up Series starts the sequence. The next pose transitions from the final Downward Facing Dog of the Warm Up series.

Parivrtta Parsvakonasana

Step the right foot forward to the right thumb. Use your inhalation to rise to the crescent lunge. Use your exhalation to bring the hands to a prayer position and twist to the right, placing the left elbow on the right knee.

Breathe into the twist for several deep, long, and lovely breaths. An optional, deeper variation of the pose is presented below. Practice as desired, then return to center and take a vinyasa. Repeat on the second side, take another vinyasa, and return to Downward Facing Dog.

parivritta parsvakonasana (with full bind)

From the twist above, maintain body position in the torso and legs. Wrap the top arm behind the back, and reach the bottom arm through the legs to clasp the fingers or wrist of the top hand. Deepen the twist by continuing to spin the torso and top shoulder open. Repeat on second side with a vinyasa in between.

Ardha Baddha Anjaneyasana

Step the right foot to the right thumb and fold forward, placing the right hand on the mat behind the right foot. Work the right shoulder under the right knee and continue to fold forward. If the head reaches the ground, attempt to extend the arms to either side. If the arms come easily out to the sides, clasp the hands and swing the arms forward toward the floor.

Exit the pose through vinyasa. Repeat on the second side, take another vinyasa, and and return to Downward Facing Dog.

Utthita Trikonasana

This pose is the beginning of the Triangle portion of the series. From Downward Facing Dog, step the right foot forward and use your inhalation to move to Warrior II. Straighten the front leg and fold forward into Triangle.

Alternately, step the right foot forward and inhale to Warrior I. Straighten the front leg and reach the right hand towards the front of the room and fold forward, dropping the right hand to the mat. Twist the torso open and extend the left hand to the ceiling.

Baddha Utthita Trikonasana

From Triangle, bend the front leg and wrap the upper arm behind the torso. Grab the inner thigh of the front leg, or a piece of clothing in the general vicinity of the inner thigh. Take the full bind if desired, or remain in the half bound position. Re-straighten the front leg and twist the torso towards the celing, opening the top shoulder.

Ardha Chandrasana

From the Bound Triangle: release the lower arm from the bind, leaving the top hand firmly in place on the inner thigh (or general vicinity). Bend the knee of the front leg and place the lower hand directly in front baby toe side of the front foot. Shift the body's weight forward and re-straighten the leg into Half Moon Pose. Remain in the half-bind to increase the opening in the top shoulder.

Continue to the optional variation presented below, or release the fingertips to the floor and take a vinyasa. Repeat the series on the second side, begining with the Triangle. Finish with a vinyasa.

Ardha ChandrasanA II

For bonus karma, take the no-hands variation of Ardha Chandrasana by strongly engaging the standing leg, and taking the hands to prayer position. Continue rolling the top hip and shoulder open.

To exit, lower both hands to the ground and step or jump to a vinyasa. Repeat the Triangle series on the second side, repeat the vinyasa, and return to Downward Facing Dog.

Parivrtta Anjaneyasana

Step the right foot to right thumb, finding a low lunge position. Turn the front foot parallel to the front edge of the mat. Plant the left palm, and place the right hand on the right thigh. Twist deeply to the right (toward the bent knee). It is possible to take the back knee to the mat if a modification is desired.

For stage two, lower the back knee to the floor, bend the knee, and take hold of the foot. Begin by pressing the foot strongly away from the body, continuing to twist the torso toward, or perhaps beyond, the front knee. The twist can eventually deepen into a back bend.

Baddha Parivrtta Anjaneyasana

Pull the foot in toward the body, drawing it across to the opposite hip (left foot to right hip; vice versa). Bonus karma awarded for making contact between the foot and the hip.

Ardha Hanumanasana

From the previous pose: Come onto the front heel and send the hips back until they are stacked above the back (bent) knee. Keep the hips square and fold forward over the front leg into Half Split.

3/4 Hanumanasana

Continue sliding the front leg forward, perhaps planting the sole of the front foot for 3/4 split position. Kindly stand by as ThreeOms contacts our resident Sanskrit expert for the translation of "three-quarters."

Hanumanasana

Continue on to the full split by sliding the back leg back. Try to keep the hips square. Take a forward fold, a back bend, or sit upright and hold tight. Breathe and hold for a minimum of five deep, long, and lovely breaths. This pose becomes much more pleasant and enjoyable when you consider that you are sacrificing your hips (and hamstrings) for Hanuman, the monkey god.

To exit, gracefully sweep the front leg around to join the other leg at the rear of the mat. Clean the slate with a vinyasa, then repeat the twisty sequence beginning with Parivrtta Anajaneyasana. Finish in a Downward Facing Dog.

Surya Namaskara B and Lateral Vinyasa

What does this photo have to do with Surya B? Put this question in the back pocket of your hand sewn, custom made yoga pants, and save it for a contemplative exercise during Savasana. In the meantime, repeat two repetitions of Surya Namaskara B. Bonus karma awarded for extra long holds in Utkatasana.

Balasana

Mmm...child's pose.

Virasana and Supta Virasana

Sit between the heels so that no more than a credit card, library card, or other thin piece of plastic of your choosing could fit between the hips and the heels. If the hips do not easily reach the floor OR there is any discomfort in the knees, elevate onto one, two, or three blocks. This position can be very therapeutic for problems with the knees and/or their associated ligaments, however, weakness in the knee should serve as a warning to bail out.

If and only if one can sit easily between the heels without the aid of blocks or props, it is possible to recline into a back bending variation. Begin by coming onto the forearms, and perhaps resting all the way on the back.

Mayurasana

Bring the points of the elbows into the belly, or slightly lower, depending on your center of gravity. Round the spine over the elbows and transfer the body's weight forward until the feet lift. In stage one, the knees are bent and the soles of the feet come together as in Baddha Konasana. In stage two, the legs straighten and hover parallel to the ground. In stage three (pictured), the legs begin to lift as the low back engages. When and only when full peacock essence is achieved, exit through vinyasa.

Ashtangasana

Also referred to as Anahatasana in the Yin Series. (Cross promotion is a beautiful thing, innit?) From high plank, lower the knees and shift the hips back so they stack directly over the knees and the thighs become vertical. Begin walking the arms forward and melting the torso toward the floor. To exit, press strongly into the hands so the arms lift. Round the spine so the shoulders stack over the elbows. Lower the abdomen to the floor with arms still extended for the long-armed Cobra pose.

Bhujangasana

Press the tops of the feet strongly into the mat to keep the legs engaged. Avoid clenching the gluteus muscles and keep the tail bone drawing under to protect the low back. Shine the heart forward, gently rolling the shoulders down and back.

Parivrtta Bhujangasana

Literally, "Revolved Cobra pose." From the straight-armed variation of Cobra, revolve left. Come back to center. Revolve right. Come back to center. Nicely done, yogis.

To exit, slide the hands back to the waist line and inhale to Upward Facing Dog. Exhale to Downward Facing Dog.

raja bhujangasana*

*The Sanskrit name of this pose may vary...but the translation, much like the song, remains the same: King Cobra. From the straight-armed Cobra position, bend the knees and take the feet to the top of the head by bending into the thoracic spine. The back bend here closely resembles another royal posture...Eka Pada Rajakapotasana. You may find it helpful to rest on fingertips, rather than flat palms, in your first few scores of attempts at this posture.

As above, exit through Upward Facing and Downward Facing Dogs, respectively.

Ustrasana

Come to a high kneeling position. Consider beginning with the hands on the hips or at the base of the lumbar spine. Keep the tailbone drawing down, the hips pressing forward, and the low ribs pulling in toward the spine. Repeat twice or thrice, with a rounded child's pose (knees together) in between. Deeper variations include grabbing the heels (pictured), or dropping back, taking the head to the floor.

Anuvittasana and Uttanasana

No excuses: the spine is plenty warm for a series of standing back bends, which may or may not culminate in dropping back to wheel pose. Use the same alignment recommended in Camel position, above. For stage one, walk the hands down to the backs of the knees. Come up and take a forward fold. Repeat stage one, or take the hands to the ankles (pictured). Come up and take a forward fold. Repeat stage one, or from stage two, flip the arms up and land gently in a wheel pose. Whatever your pleasure, finish with a forward fold.

Malasana

Separate the feet wider than the hips, and lower into a deep squat. Rest on the balls of the feet, or plant the soles of the feet on the floor. Take the hands to prayer position and use the arms as leverage against the knees to lengthen the low back. Eventually the feet will be parallel, but in the interim the toes can turn out to the side.

Bakasana

From Malasana, plant the hands under the shoulders. Bring the body's weight forward and lift the feet off the floor, bringing the toes in toward each other. Direct the gaze straight forward for balance.

Bonus karma awarded for lifting from Bakasana into Tripod Headstand. Handstand press is also an option for those seeking the fast track to enlightenment. From either posture, lower back into the Crow position, and then shoot the legs back for a vinyasa.

Eka Pada Rajakapotasana

Sweep the right leg forward, landing with the knee lined up behind the wrist. Open-hipped yogis can have the shin parallel with the front edge of the mat—otherwise the foot can angle inward any degree toward the groin. Remain upright or take a forward fold for the sleeping Pigeon variation. Hold for approximately ten breaths or so.

Parivrtta Eka Pada Rajakapotasana

If you're keeping score at home, "Parivrtta" means "revolved." Revolve your Pigeon by adjusting the folded leg to a 90 degree angle (parallel with the front edge of the mat). Try to hook the elbow to the inner arch of the foot and bring the hands to prayer position, twisting the torso open. The elbow need not land in the inner arch to take the twist. A bind with the upper arm is also possible here. Exit through vinyasa, and repeat the Pigeon miniseries on the second side.

Supta Eka Pada Rajakapotasana

From Downward Facing Dog, jump through to a seated, and ultimately supine, position. Bend the right knee and place the ankle over the left knee in a Figure Four position. Cradle the right foot by placing the toes in the inner elbow of the left arm, and the heel (or knee) in the inner elbow of the right arm. Draw the foot in toward the chest.

Supta Trivikramasana

From the Reclining Pigeon Pose, straighten the bent leg and begin drawing the leg overhead for the Reclining Split posture. It is also possible to bend the knee of the opposite leg to find more depth. If the foot easily reaches the floor, consider bending the knee and taking Foot Behind the Head pose. No bonus karma awarded here: this is for your own amusement purposes only, yogis.

To exit, kick to a seated position with one leg extended.

Janu Sirsasana

Head to Knee pose can be taken with the foot behind the head, as pictured at left, or the plain ol' vanilla way by drawing the sole of that foot into the inner thigh or groin of the extended leg. Rotate the torso over the extended leg and take a forward fold.

Krounchasana

How does this photo relate to Krounchasana? Such are the mysteries of life, yogis. Think back to Janu Sirasana...then take hold of the sides of the feet of the extended leg and straighten it toward the ceiling. Continue drawing the leg toward the face until the shin (perhaps) touches the forehead. The spine may naturally round a bit here, but try to maintain as much length as possible. Take a vinyasa before repeating the Reclining Pigeon series. From Downward Facing Dog, come through to seated.

Paschimottanasana

Begin in Dandasana (seated Staff pose) with the shoulders stacked directly above the hips and the spine straight. Fold forward over the legs with the spine extended.If the torso rests easily on the legs, take the legs far enough apart to let the chest come toward the floor.

Setu Bandhasana

Nothin' fancy here...plant the soles of the feet on the floor, sliding the feet back toward the hips until the fingertips can graze the backs of the heels. Lift the hips slightly to scoop the tailbone and draw the belly and low ribs in, protecting the low back. Continue lifting the hips, bringing shoulder blades onto the back to open the heart.

Urdhva Dhanurasana

Proceed from the same basic alignment in the preceding Bridge pose. To continue to Wheel pose, plant the hands on either side of the ears. Lift to the crown of the head, or straighten the arms to take the full expression of the pose. To deepen the back bend, walk the feet in closer to the hands. Consider bringing the head to floor and extending the arms straight ahead, as pictured at left. Again, for your personal amusement only, yogis.

Paschimottanasana

Repeat the double legged forward fold, but add some juice by interlacing hands at the small of your back and extending the arms forward. If performing this posture in a class setting, pray that the instructor does not come over to offer an assist. Trust us: that means you'll be here for a while. A loooooong while.

Ardha Jathara Parivartanasana

Decompress the spine from an intense sequence of back bending and hip opening with a reclining twist. An eka pada version is shown at left, but any pair of symmetrical twists will do just fine.

Savasana

Now we're just messing with you. This is not a photo of Savasana.