Sequencing towards stillness:

Asana to soothe the brain and calm the mind

“Vinyasa is not merely a fast mobile movement in asana. It is a procedure of building oneself.” BKS Iyengar

Samputana kriya is known as the action of encasement. When you sequence your practice towards a peak asana and then move in reverse through the same series of postures, it is known as samputana kriya.

In this sequence, sirsasana (headstand) serves as the main asana. Forward extensions (paschima pratana sthiti) lay the foundation for sirasana. Standing forward extensions help reduce the fear complex as one prepares to do inversions.

Preliminary Course points out that in forward extensions the spine is above the heart. "It is a resting position for the heart and the tension is lessoned. It helps one recover from mental and physical fatigue. Forward extensions soothe the brain and nerves and calm the mind."

Sequence:

(1) Adho Mukha Svanasana

(2) Uttanasana

(3) Prasarita Padottanasana (Guruji says this asana is good for cultivating detachment)

(4) Janu Sirsasana

(5) Paschimottanasana

(6) Adho Mukha Virasana

(7) SIRSASANA

(8) Adho Mukha Virasana

(9) Paschimottansana

(10) Janu Sirasana

(11) Prasarita Padottanasana

(12) Uttanasana

(13) Adho Mukha Svanasana (not pictured)

• Practice in the concave stage first to avoid compression of the spine and then take the head down to the final pose.
• Create space between the vertebral joints. Keep the neck muscles relaxed.
• Observe how the presentation of the poses and the inner awareness deepens after repeating them for a second time on the reverse journey.