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Ashtanga Finishing Sequence

The backward-bending, upside-down closing act, before a long deep rest.

13 poses 10 min Advanced Inversions & closing Warm-up · Flow · Cool-down

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The Ashtanga finishing sequence: wheel, forward fold, shoulderstand, plow, ear pressure, fish, headstand and lotus, ending with rest. For experienced practitioners.

What you need: A mat, a blanket under the shoulders and a teacher’s guidance for the inversions. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 2 poses · 1 min

  1. Wheel Pose — yoga pose in Warm-upWheel Pose20 sPress up into wheel. Strong legs, open chest. Rest in between.
  2. Seated Forward Bend — yoga pose in Warm-upSeated Forward Bend40 sFold over the legs to cool the spine.

Flow 6 poses · 3 min 15 s

  1. Shoulderstand — yoga pose in FlowShoulderstand60 sShoulderstand, hands supporting the back. Breathe slowly.
  2. Plow Pose — yoga pose in FlowPlow Pose30 sLower the feet overhead into the plow.
  3. Ear Pressure Pose — yoga pose in FlowEar Pressure Pose25 sBend the knees beside the ears. Stay gentle with the neck.
  4. Upward Lotus in Shoulderstand — yoga pose in FlowUpward Lotus in Shoulderstand25 sCross the legs into lotus and lift them up. Skip it if the knees complain.
  5. Embryo in the Womb — yoga pose in FlowEmbryo in the Womb25 sKeep the lotus and hug the knees in. A tiny ball of calm.
  6. Fish Pose — yoga pose in FlowFish Pose30 sFish, the counter-pose. Lift the chest.

Cool-down 5 poses · 5 min 30 s

  1. Supported Headstand — yoga pose in Cool-downSupported Headstand60 sHeadstand, with the wall if you wish. Come down slowly.
  2. Psychic Union Pose — yoga pose in Cool-downPsychic Union Pose30 sSeated forward bend in lotus. Rest the forehead down.
  3. Lotus Pose — yoga pose in Cool-downLotus Pose45 sSit in lotus (or any cross-legged seat). Breathe.
  4. Lifted Lotus — yoga pose in Cool-downLifted Lotus15 sLift the whole body on the hands, if it is in the cards.
  5. Corpse Pose — yoga pose in Cool-downCorpse Pose180 sRest deeply. All the stories are told.