John Norris – Virasana

Post-Travel Sequence

Australians are inveterate travellers, so this sequence is a handy one to have tucked into your tool box for your return. Notice the interesting mixture of seated poses and backbends.
Supta Baddha Konasana (10-15 Min.)
Virasana (3 Min.)
Upavistha Konasana, hands behind (3 Min.)
Baddha Konasana, head supported on chair, then move chair to left, then right for a lateral forward bend (1 Min. each side)
Bharadavajasana 1, 3 x (1 Min. each side)
Paschimottanasana, head supported, feet apart 30 cm. (3 Min.)
Janu Sirsasana (3 Min. each side)
Paschimottanasana, feet together (3 Min.)
Sirsasana (5 Min.)
Dwipada Viparita Dandasana, over chair, head supported on blankets/bolsters/blocks, with variations (do only the ones your body is ready for)
1) holding sides of seat of chair
2) holding back legs of chair
3) arms overhead
4) remove support for head & stretch neck & chin back
Sarvangasana (5-8 Min.)
Halasana, supported, arms overhead (5-8 Min.)
Setu Bandhanda Sarvangasana, on bench or bolsters (5-8 Min.), followed by taking legs up straight, perpendicular to props & holding feet with belt (as in Viparita Karani)
Sukhasana, head resting on bench (2 Min. each side)
Savasana (10 Min.)