Day 79 : INVERTED : Upavishta konasana ( inverted triangle) subroutine from Vinyasa Krama Inverted sequence
Day 81 : INVERTED : Viparita Dandasana (crooked staff ) subroutine from Vinyasa Krama Inverted sequence
Day 83 : INVERTED : Niralumba sirsasana ( headstand without support) subroutine from Vinyasa Krama Inverted sequence
Day 84 : INVERTED : Arm variations in Niralumba sirsasana ( headstand without support) subroutine from Vinyasa Krama Inverted sequence
'...when sirsasana is mastered, the breath rate, which is normally about fifteen to twenty breaths per minute, automatically comes down',
Work towards two breaths a minute over time.
'Sirsasana should always be practiced in the morning, as is laid down by the authorities on yoga.'
'And, as a counterpose, it should be followed by an equal length of time in the practice of sarvangasana (shoulder stand)'.
'The procedure is thus to do sirsasanam for twenty-four breaths, followed by a two-minute rest in savasana. Then one should do sarvangasana for the equal number of twenty four breaths, followed by a sitting posture each as padmasana for a few breaths, until one feels normal and relaxed'.
from Srivatsa Ramaswami Yoga for the Three Stages of Life p142
Practicing Inverted Subroutines
Towards the end of my morning asana practice I spend few minutes in the sarvangasana preparatory postures, anapanasana, urdhva prasarita pada hastasana and dwipadapitam.
I then spend at least five minutes in sarvangasana, the first three minutes with the legs relaxed.
Then I practice for headstands for ten to twenty minutes (ten minutes minimum).
For the first five minutes I don't practice any vinyasas but try to slow my breathing towards two breaths a minute and work on engaging bandhas.
The rest of the time in headstands I spend on Vinyasas, one or more of the inverted subroutines.
Coming down from headstand I'll stay for a few moments with my forehead on the mat, when sitting up I'll bring my head up last.
After a couple of minutes in savasana I practice another five minutes of Sarvangasana (shoulder stand), this time practising vinyasas, one or more shoulder stand subroutines
Finally I'll spend a period of time in Vajrasana, padmasana or mahamudra before moving on to my pranayama practice.