The Teachers Practice (Fall 2021): The 'After' Pose May be Bliss

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Nikki Costello

Nikki Costello is a Certified Level 3 Iyengar Yoga Teacher (CIYT) and a Certified Yoga Therapist (C-IAYT). For 28 years, her teaching has been inspired by annual trips to India including RIMYI (Ramamani Iyengar M...
Nikki has created and taught her signature class for over 10 years. She will lead you through an inquiry into all the nuanced aspects of yoga practice. The class will include asana, pranayama and meditation, woven together with yoga philosophy. Dedicated students and teachers from all traditions are welcome. Teachers are encouraged to spread the word and extend an invitation to your peers and colleagues. This class is a unique opportunity to come together in a vibrant community that will educate, challenge and progress your studentship and enhance your teaching skills.

Have a wall you can use and two blocks (wood or cork preferable to foam)

Begin seated 
Om 3x
Adho mukha virasana (AMV)
Adho mukha svanasana (AMS) 
Uttanasana-Legs wide 
Eka pada AMS 
Uttanasana- Legs wide
Eka pada AMS 
  • Urdhva mukha 
  • Feet together 
Urdhva prasarita eka padasana 
  • For menstruation, parsvottanasana instead
Urdhva hastasana to urdhva prasarita eka padasana 
  • 3x each side, quick repetition
Full arm balance (adho mukha vrksasana)
  • Kicking 5x each side - do not balance 
  • Repeat 5x each side but with hands turned outward 
  • Alternative for those not inverting: AMS with thumb and forefinger at the wall, alternating raising the legs 
  • Wide legs
Full arm balance 
  • Demonstration about lumbar spine and cervical spine 
  • Repeat 2 kicks, stay up on the third kick 
  • Rest, then repeat with other leg
  • Alternative pose- eka pada AMS with heels at the wall 
  • For menstruation, parsvottanasana, back heel at the wall
  • Full arm balance repeat final round of 3 kicks, staying up on the final kick 
Full arm balance- middle finger touching wall
  • Demonstration: why too much control isn’t always a good thing 
  • Repeat full arm balance 
  • Option to do prasarita padottanasana 
Arrange mat (away from wall) so you can go side to side in vira 3
Vira 3 
  • What do full arm balance and urdhva prasarita eka padasana teach about vira 3? 
  • Utthita hasta padasana with arms in urdhva hastasana, vira 1, bring belly to thigh, vira 3, coming out by reversing that sequence 
Vira 3
  • At your own pace 1x
  • Demonstration - vira 3 with support
  • For final repetition, use a prop intelligently 
Urdhva prasarita eka padasana or eka pada AMS
  • Prasarita padottanasana in stages for those not inverting 
Urdhva mukha svanasana 
  • Blocks under hands, fingers turned out
  • Rest on the abdomen 
  • Repeat again, practicing shifting forward on the feet to see if you come to the tops of the feet
  • Rest 
Shalabhasana variation with bent legs 
Jathara parivartanasana
  • Rolling from side to side 
  • Come to the center and hold the shins 
Ardha halasana with two bolsters
  • Rolling in 
  • Feet wide
  •  To come out, roll onto the second bolster and slide out OR come out the way you came in, rolling to the feet 
  • Alternative: regular ardha halasana or legs up the wall
  • Lie on your back with bolster under the knees