Iyengar Vinyasa 2.0: Part 1, "What would Vasishta say?"

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Nikki Costello

Nikki Costello is a Level 3 Certified Iyengar Yoga Teacher (CIYT) and a Certified Yoga Therapist (C-IAYT). For 26 years, her teaching has been inspired by annual trips to India including RIMYI (Ramamani Iyengar M...
This flow practice builds stamina, develops quickness and agility and sharpens mental attention. These dynamic and rhythmic sequences include ‘jumpings’ and skillful transitions to cultivate strength and lightness in the whole body.

“We encounter places within ourselves where we absolutely feel we cannot possibly go on and I really attribute the capacity to go on with what the yoga practices have given me.” -Nikki

Begin seated
Om 3x
Adho mukha virasana (AMV)
Adho mukha svanasana (AMS)
Walk forward to wide uttanasana 
AMS (jump or step)
Jump to uttanasana - legs wide 
  • Fingertips wide, head down 
  • Raise right leg up: urdhva prasarita eka padasana (alternative for menstruation: step right leg back for padottanasana) 
  • 2x each side 
AMS 
  • Legs joined 
Uttanasana
Repeat Urdhva prasarita eka padasana
Urdvha Prasarita eka padasana - at wall
Uttanasana 
AMS 
Uttanasana 
Tadasana-Urdhva hastasana-Uttanasana -AMS (jump or step)-UMS -AMS- UMS-AMS-Uttanasana -Urdhva hastasana -Tadasana 2x's
from AMS- vashistasana with hand on hip 
Vashistasana left side with hand on hip- repeat 3x's
AMS
Uttanasana 
Tadasana 
Baddhanguliyasana (right little finger down) 
Baddhanguliyasana (left little finger down) 
Paschima baddhanguliyasana (both interlaces)
Repeat paschima baddhanguliyasana (both interlaces 2x) 
AMS
Vashistasana right side
AMS
Vashistasana left side
AMS-UMS-
Chaturanga dandasana 
Vashistasana right side 
Chaturanga dandasana
  •  (alternative:  not doing chaturanga to vashistasana, then do UMS to AMS) repeat 2x's
AMS
AMV
Anantasana (right side then left side) 
Salabhasana variations 
Chatush padasana (2x)
Supta Baddha konasana (1 min) 
Savasana