Yoga finishing series

. Finishing sequence

These finishing postures are deeply relaxing.  They cool you down,  establish the metabolic rate for the day, return the system to neutral, and bring all of the body’s systems into balance.  Most importantly, they work out any physical blockages or twinges that may be left over from the practice. Use Ujjayi breathing (explained in another post) during these inverted postures.

1.  Sarvangasana – Shoulder stand

Lie down, bring legs and feet together, arms at sides. Bend your knees, exhale and raise your hips and buttocks off the floor. Bring knees together over your chest.  Lift hips and back off floor and bring palms to hips, elbows firmly on mat. Now slide hands down to middle of back. Continue to raise your torso, hips and knees until your chest touches chin. Breathe evenly. Raise feet towards the ceiling. Press both palms into back and straighten and stretch body from armpits to the toes. Spine should be totally straight, elbows in and chest expanded.  Hold for at least 10 breaths. Inhale, and prepare to change position.

2.  Halasana – Plough

Exhale, lower legs over head to the floor. Keep feet together. Release hands and extend arms along the floor, with fingers interlaced. Press shoulder blades together. Keep neck relaxed at gaze at he the heart. Lift chest to relax the throat. Take 5 breaths. Inhale, prepare to change position to next posture.

3.  Karnapidasana – knee to ear 

Exhale, lower knees to floor alongside the ears. Arms remain extended on the mat. Take 5 breaths.   

4.    Urdhva Padmasana – upward lotus

Inhale, raise legs back up into shoulder stand. Supporting back with the hands again. Exhale, using the hands to put the legs into full lotus. Folding right leg in 1^st then bring th left leg over the right. (or simply cross the legs). Reach up and support knees with the hands. Take 5 breaths.

5.  Matsyasana - fish

Exhale, release arms, palms down on floor along side. Keeping the legs the same, either in full lotus or crossed, roll down out of the posture. Inhale, put elbows alongside and use the arms, arch the chest up and press up onto the crown of the head. Exhale, press knees to floor and grab big toes if legs are in lotus; if folded rest hands on inner thighs. Hold 5 breaths.

6.  Uttana Padasana – flying fish

Exhale, unwrap legs, and extend straight out at about a 45° angle. At the same time, extend the arms, palms together. Hold for 5 breaths.  Release and sit up. Rest in child’s pose.

7.  Sirshasana – headstand

Kneel on the floor . Clasp inside of your left elbow with right hand and inside of right elbow with left hand. Place elbows on the floor. Release hands and interlock fingers to form a cup with hands. Place joined hands on the floor forming a triangle between hands and elbows. 

Put crown of the head on the floor, so that back of the head touches your cupped palms. 

Push up onto balls of the feet and straighten knees. Heels up off floor, walk feet towards your head.

Exhale, bring knees toward chest. Then, push legs upwards off the floor, heels close to buttocks.

Beginners should stop here or practice against a wall.

Press elbows to floor and lift your shoulders up. Exhale, and slowly swing knees up in a smooth arc, until  thighs are parallel to floor. 

Continue to move the knees upward, slowly bringing them to point to the ceiling. Hold for a few breaths. Make sure spine is straight. Tighten buttocks.

Move into final posture by straightening knees to bring body into a vertical line. Point toes to ceiling and keep thighs, knees, and toes together. Should balance weight on the crown of the head, using forearms and hands only to support.  Hold for 10 breaths, working up to 2 minutes. 

Coming out of the pose:  Keep legs straight and together. Lower them until toes rest on floor. Bend knees, kneel and sit on calves . Rest forehead on the floor for a few moments before sitting up.

8.  Padmasana – lotus

Sit with legs extended in front of the body. Slowly bend one leg and place the foot on top of the opposite thigh.  The sole should face up and heel should be close to pubic bone. When comfortable, bend the other leg and place the foot on top of opposite thigh. Ideally, both knees should touch the floor.  Hands on the knees . Close the eyes and relax the entire body.

9.  Shavasana – Corpse

Lie flat on back with arms about 15 cm away from body, palms face up. Legs slightly apart. Close the eyes. Head and spine in a straight line. Relax the entire body and stop all physical movements.

Become aware of the breath, rhythmic, relaxed, a natural. Rest here for at least 5 minutes.