The Teachers Practice: A Hero in Every Pose, In Every Action

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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...
Aim:  Inversions for Stability and Strength

Virasana- The Hero’s Pose
Parvatasana in Virasana- 2x's
Anjali mudra: transmit a positive force into the world
Invocation: OM 3x
Adho Mukha Virasana with bolster on the wall, hands raised
Adho Mukha Svanasana - 3x, repose in between repetitions
● Thumb and forefinger against wall
● Hands on blocks
● Blocks under forearms
Adho Mukha Vrksasana
● 5x kicking with each leg
● If on cycle AMS with props, rest between reps
Uttanasana - wide legs,
● If not kicking up, or inverting, parsvottanasana
Pincha Mayurasana- Belt and Block, kick and/ or raise each leg up 3-5
●rolled mat for elbow life, palms on sides of block against wall, belt above crease of elbows, kick or raise each leg up 3-5x
● Gomukhasana arms 2x's
Adho Mukha Svanasana
Prasarita Padotanasana
Sirsasana against wall
● If on cycle, Supta Virasana
Chatushpadasana - 2-3 x, with each repetition options to explore:
● Shoulders, back and full arms supported with blankets
● feet raised on blocks or chair
● Hold ankles with belt or hands
Setu Bandha Sarvangasana palms on back, legs bent
Sarvangasana progression, with chair:
● Halasana
● Eka Pada Sarvangasana, each side
● Halasana
● Sarvangasana
● Eka Pada Sarvangasana, each side
● Karnapidasana
● Roll down and rest on blankets, head and back supported on blankets
● Options: unsupported, calves supported, knees supported

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.