GnomeYoga
Start · 9 min 45

🍄 Gnome original · Advanced

Ashtanga Finishing Sequence

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

  • 9 min 45
  • 13 poses
  • 3 chapters
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You’ll need: A mat, a blanket under the shoulders and a teacher’s guidance for the inversions.

The journey

  1. Wheel Pose1
  2. Seated Forward Bend2
  3. Shoulderstand3
  4. Plow Pose4
  5. Ear Pressure Pose5
  6. Upward Lotus in Shoulderstand6
  7. Embryo in the Womb7
  8. Fish Pose8
  9. Supported Headstand9
  10. Psychic Union Pose10
  11. Lotus Pose11
  12. Lifted Lotus12
  13. Corpse Pose13

  1. Backbend 1:00

    1. Wheel Pose yoga pose illustration
      Wheel PoseŪrdhva Dhanurāsana

      Press up into wheel. Strong legs, open chest. Rest in between.

      20s
    2. Seated Forward Bend yoga pose illustration
      Seated Forward BendPaścimottānāsana

      Fold over the legs to cool the spine.

      40s

  2. Inversions 3:15

    1. Shoulderstand yoga pose illustration
      ShoulderstandSarvāṅgāsana

      Shoulderstand, hands supporting the back. Breathe slowly.

      60s
    2. Plow Pose yoga pose illustration
      Plow PoseHalāsana

      Lower the feet overhead into the plow.

      30s
    3. Ear Pressure Pose yoga pose illustration
      Ear Pressure PoseKarṇapīḍāsana

      Bend the knees beside the ears. Stay gentle with the neck.

      25s
    4. Upward Lotus in Shoulderstand yoga pose illustration
      Upward Lotus in ShoulderstandŪrdhva Padmāsana

      Cross the legs into lotus and lift them up. Skip it if the knees complain.

      25s
    5. Embryo in the Womb yoga pose illustration
      Embryo in the WombGarbha Piṇḍāsana

      Keep the lotus and hug the knees in. A tiny ball of calm.

      25s
    6. Fish Pose yoga pose illustration
      Fish PoseMatsyāsana

      Fish, the counter-pose. Lift the chest.

      30s

  3. Close 5:30

    1. Supported Headstand yoga pose illustration
      Supported HeadstandŚīrṣāsana I

      Headstand, with the wall if you wish. Come down slowly.

      60s
    2. Psychic Union Pose yoga pose illustration
      Psychic Union PoseYogamudrāsana

      Seated forward bend in lotus. Rest the forehead down.

      30s
    3. Lotus Pose yoga pose illustration
      Lotus PosePadmāsana

      Sit in lotus (or any cross-legged seat). Breathe.

      45s
    4. Lifted Lotus yoga pose illustration
      Lifted LotusUtplutiḥ (Tolāsana)

      Lift the whole body on the hands, if it is in the cards.

      15s
    5. Corpse Pose yoga pose illustration
      Corpse PoseŚavāsana

      Rest deeply. All the stories are told.

      180s

About this advanced yoga sequence

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

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

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Start · 9 min 45