Iyengar Vinyasa 2.0: Samasthiti is a State of Being

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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.

Opening talk
Invocation: Om 3x 

Tadasana, legs joined 
Urdhva Baddhanguliyasana (UB)
  • raise heels, change interlace 
  • Repeat 2x
Jump legs apart: Utthita hasta padasana (UHP)
Trikonasana (TK)
  •  3x right side followed by 3x left side
Parsvakonasana (PK)
  • 3x right followed by 3x to the right  
  • raise heels, change interlace 
UHP- jump 
Virabhadrasana 2 (V2)
  • 30 seconds each side 
*Now we connect the three lateral poses in a sequence 
V2 to parsvakonasana to trikonasana 
  • Both sides
  • Descend the heels and keep the arms up as the heels descend
  • Make it feel like samasthiti 
  • Tada means mountain but samasthiti means equal standing. Are you standing with equanimity? Not just physically but internally?
UHP- TK-PK-V2-PK-TK - change sides
Urdhva hastasana 
  • Raise your arms from the waist to go up, side waist to go up to bring length to the ribs
Urdhva hastasana 
  • Lift from heel to the root of the thighs so the side waist lifts until your fingertips become longer
  • Get a sense of your arms from the lower abdomen and the waist
Prasarita Padottanasana (PP) 
Adho Mukha Svanasana (AMS)
Uttanasana (UT)
Step or jump back to AMS 
Urdhva Mukha Svanasana (UMS)
AMS to Vashistasana. 2x both sides
  • Can you jump to virasana? 
  • It’s an idea! It’s a possibility
  • Demonstration / then jumping back and demonstration of jumping forward seated on the heels
Parvatasana (baddhanguliyasana) in virasana - change interlace of fingers
Ustrasana up and down 3x
  • Repeat or take one ustrasana with hands on heels 
Sit on heels for a moment 
Chatushpadasana 2x
  • Hold ankles, sides of sticky mat, or step on palms 
Supta Baddha Konasana 
  • Hold ankles or have arms in savasana 
  • Release arms 
  • Extend legs one by one 
  • See if this savasana can be a sama state, where there can be a sense of an equal energy flow 

Begin with an understanding of the hands, wrists, elbows and shoulders (the entire arm) in arm actions before bearing weight on the arms.

For greater exploration, practice these classes: