Primary series finishing sequence 1

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Semispinalis capitis
• Splenius
• Rectus capitis posterior major
• Rectus capitis posterior minor
• Obliquus capitis superior
• Longissimus cervicis
• Longissimus capitis
• Upper trapezius
• Obliquus capitis inferior
• Iliacus
• Rectus femoris
• Psoas major

Technique

1. From a seated position with legs extended in front, lay down on your back.
2. Take the legs up to shoulder stand and place the hands on your back for support.
3. Stay 10 breaths.
4. Lower the legs behind you for plow pose. Keep the legs together. Place the top of the feet on the floor.
5. Interlace the fingers behind the back. Stay 8 breaths.
6. Bend the knees to bring the knees towards the ears. Keep the feet together. Stay 8 breaths.
7. Bring the legs up to shoulderstand. Cross the legs in a lotus position. Place the hands on the knees. Balance for 8 breaths .
8. Bring the knees to the chest and wrap the arms around the legs. Stay 8 breaths.
9. Roll down keeping the legs crossed.
10. Come to the top of the head. Lift the chest. Grab the big toes. Stay 8 breaths.
11. With the chest lifted, uncross the legs and extend them in front. Extend the arms.
12. Stay 8 breaths. Then lower the legs down.

Form tips

1. Keep the chin away from the chest in the shoulder stand positions.
2. In shoulder stand, work on bringing the elbows in and keeping the back vertical
3. In the first lotus position, place the hands on top of the knees. Push the hands up with the knee and pull the knee down with the hands.

Similar Exercises

• Straddle roll-back to Pancake
• Rolling compression
• Plow raise
• Advanced forward fold
• Intermediate forward fold

Equipment

• Ground (hands or body)
• Ground (standing)