Current practice: Dropping (much of) Standing, Seated and moving straight to inversions. Asana with pranayama, entry and exit from headstand

Spinal movements in different foot positions including a slower version......,

The first five minutes of the video below shows Simon demonstrating some of the spinal movements.

I might include one or more active movement variations of standing asana

After the spinal movements I might do a couple of sury's but have started skipping standing and seated postures altogether and am going straight into some shoulderstand preparation postures, these too perhaps from Simon which strike me as important, a revelation in fact. I'm exploring introducing the principles Simon outlined below into my inversion vinyasas - posts to come on this. See Appendix for more from Simon.

Followed by some shoulderstand prep from Vinyasa Krama that Krishnamacharya/Ramaswami recommended.

After a five minute static shoulderstand, lengthening the inhalation and exhalation to twenty seconds for each, I'm tending to include the vinyasas below from Krishnamachary's old 1938 Mysore film footage, as well as perhaps a few other of his vinyasas that may come to mind.

I finish shoulderstands with the standard vinyasas from Ashtanga Finishing, leading into padma mayurasana, followed by...

Urdhva danhurasana

Sirsasana, a five minute static headstand, lengthening the inhalation and exhalation to twenty seconds for each.... followed by the asana below entered from sirsasana and including different pranayama exercises.

The videos below don't include the pranayama.





Padmasana: Nadi shodhana 12 rounds - 1:4:2:1 A twenty second Kumbhaka after the inhalation

Back up to sirsasana to stretch out the legs before lowering and entering siddhasana hands free for a twenty or forty minute Sit.