Day 33 : Bharadwajasana (after a sage ) and Mahabandha (great lock ) subroutine practice notes from Vinyasa Krama On one leg sequence

VIDEO LINK

A nice subroutine for maybe towards the end of the practice, perhaps an alternative to full lotus if it's still, as I heard it put once, blossoming.

Bharadwajasana
In the video I'm practicing Bharadwajasana ashtanga style, here in Vinyasa Krama we look over the shoulder on the same side as the folded back leg.

The unbound hand rests on your hip rather than placed under the knee....firmly if you need the extra support for the twist.

Try to keep the shoulders level, there's a tendency to dip the side your twisting in to.

Twist a little further whith each exhalation

Mahabandha (pic 3) engages five bandhas or locks 

1.   Maha bhandha : closing anus with heel

2.   Mula bandha : rectal lock

3.   Uddiyana bandha  : abdominal lock

4.   Jalandhara bandha : chin lock

5.   Jihva bandha toungue lock

NB: These are practice notes that will be tidied up and put into the new edition of my Vinyasa Yoga Practice Book along with the current sequences and subroutines. The book can be freely downloadedHERE. There is a page on Facebook HERE with all the latest sheets and updates. This book is in no way a substitute for Ramaswami's Complete Book of Vinyasa Yoga.