Here we begin the first week in our two-week recovery phase. You will notice that the practices are considerably softer and there is more pranayama. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas that you have not been taught in class by a competent instructor.

On days when non-yoga related activity is called for, consider going for a power walk, a run, a swim or anything else that is physically active. Using the body differently will help to challenge the muscles and nervous system and act as cross-training to help keep the body and mind fresh.

Tuesday, April 29

Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Wednesday, April 30

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 1 (Victorious Breath 1) (5 min)
• Viloma 1 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5 min)

Thursday, May 1

Quiet Practice:

• Setu Bandha (Bridge Pose) over bolster with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Friday, May 2

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 1 (Victorious Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5 min)

Saturday, May 3

Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Sunday, May 4

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 1 (Victorious Breath 1) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Ardha Halasana (Plough Pose) over chair (5 min)
• Shavasana (Corpse Pose) (5 min)

Monday, May 5

Quiet Practice:

• Meditation Practice (20-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Here we begin the first week in our two-week recovery phase. You will notice that the practices are considerably softer and there is more pranayama. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas that you have not been taught in class by a competent instructor.

On days when non-yoga related activity is called for, consider going for a power walk, a run, a swim or anything else that is physically active. Using the body differently will help to challenge the muscles and nervous system and act as cross-training to help keep the body and mind fresh.

Tuesday, April 22

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster (3-5 min)
• Setu Bandha (Bridge Pose) over bolster (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster (3-5 min each side)
• Child’s Pose over bolster (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)
• Ujjayi 1 (Victorious Breath 1) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Wednesday, April 23

Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Thursday, April 24

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Janu Shirshasana (Head of the Knee Pose) (60-90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (2-3 min)
• Child’s Pose (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Child’s Pose (2-3 min)
• Pashchimottanasana (Intense West Stretch Pose) (2-3 min)
• Janu Shirshasana (Head of the Knee Pose) (60-90 sec each side)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Sarvangasana (Shoudler Stand) on chair (5 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, April 25

Quiet Practice:

• Setu Bandha (Bridge Pose) over bolster with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Saturday, April 26

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster (3-5 min)
• Setu Bandha (Bridge Pose) over bolster (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster (3-5 min each side)
• Child’s Pose over bolster (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)
• Ujjayi 1 (Victorious Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, April 27

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Monday, April 28

Quiet Practice:

• Setu Bandha (Bridge Pose) over bolster with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 1 (Victorious Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5 min)

Welcome to the final week of our first progression phase! Next week will begin a two-week recovery phase of softer practices to give you a break before we begin the next cycle in the middle of May.

If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, April 15

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Tikonasana (Extended Triangle Pose)
• Uttanasana (Intense Stretch Pose)
• Utthita Parshvakonasana (Extend Side Angle Pose)
• Padangusthasana (Big Toe Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand)
• Upavistha Konasana Shirshasana (Seated Angle Pose in Head Stand)
• Urdhva Dandasana (Upward Staff Pose)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Tittibhasana (Firefly Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Baddha Konasana Sarvangasana (Bound Angle Shoulder Stand)
• Upavistha Konasana Sarvanagsana (Seated Angle in Shoulder Stand)
• Supta Konasana (Reclined Angle Pose)
• Halasana (Plough Pose) (3-5 min)
• Baddha Konasana (Bound Angle Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Kurmasana (Turtle Pose)
• Supta Kurmasana (Sleeping Turtle Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Wednesday, April 16

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) lunge only
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Urdhva Dhanurasana (Upward Bow Pose) (3 repetitions)
• Dwi Pada Viparita Dandasana (Two Leg Upward Bow Pose)
• Natarajasana (Nataraja’s Pose)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) (90 sec each side)
• Pashchimottanasana (1-3 min)
• Shavasana (10 min)

Thursday, April 17

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot Pose)
• Prasarita Padottanasana 2 (Widespread Feet Pose 2)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (5 min)
• Adho Mukha Virasana (Downward Facing Hero Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Ardha Baddha Pada Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corspe Pose) (10 min)

Friday, April 18

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (1.5 min each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (1.5 min each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, April 19

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)
• Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
• Parshva Shirshasana (Side Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Supta Virasana (Reclined Hero Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Head Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Head Stand)
• Parshva Sarvangasana (Side Shoulder Stand)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, April 20

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Arhda Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (8-10min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Setu Bandha (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (1-3 min)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)
• Supta Konasana (Reclined Angle Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Shavasana (10 min)

Monday, April 21

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Viloma 2 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 5 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)

Welcome to Week 7 of our first progression phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, April 8

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikapada Shirshasana (Single Leg to the Side Pose)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand)
• Upavishtha Konasana Shirshasana (Seated Angle Pose in Head Stand)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (intense Stretch Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Marichyasana 2 (Marichi’s Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• Urdhva Padmasana Sarvangasana (Upward Lotus Pose in Shoulder Stand)
• Pindasana in Sarvangasana (Embryo in Shoulder Stand)
• Shavasana (Corpse Pose) (10 min)

Wednesday, April 9

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Kurmasana (Turtle Pose)
• Supta Kurmasana (Sleeping Turtle Pose)
• Titthibasana (Firefly Pose)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Vishvamitrasana (Vishvamitra’s Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, April 10

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) lunge only
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Urdhva Dhanurasana (Upward Bow Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) feet on chair
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Sayanasana (Pose of Repose)
• Vrshchikasana 1 (Scorpion Pose 1)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) (90 sec each side)
• Pashchimottanasana (1-3 min)
• Shavasana (10 min)

Friday, April 11

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (1.5 min each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (1.5 min each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, April 12

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Parshva Shirshasana (Side Head Stand)
• Parshva Baddha Konasana Shirshasana (Side Bound Lotus Head Stand)
• Upavishtha Konasana Shirshasana (Seated Angle Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Supta Virasana (Reclined Hero Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Head Stand)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back
• Eka Pada Parshva Sarvangasana (Single Leg Side Head Stand)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back
• Parshva Sarvangasana (Side Shoulder Stand)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, April 13

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot Pose)
• Uttanasana (Intense Stretch Pose)
• Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (8-10min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Setu Bandha (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (5 min)
• Upavishtha Konasana (Seated Angle Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Pashchimottanasana (3 min)
• Shavasana (10 min)

Monday, April 14

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Viloma 2 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 5 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)

Welcome to Week 6 of our first progression phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, April 1

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Parshvottanasana (Intense Side Stretch Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)
• Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)
• Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Parshva Shirshasana (Side Head Stand)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back (3 repetitions)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, April 2

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Akarna Dhanurasana (Bow to the Ear Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Pashchimottanasana (Intense West Stretch Pose)
• Kurmasana (Turtle Pose)
• Supta Kurmasana (Sleeping Turtle Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Thursday, April 3

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Bhujangasana (Cobra Pose)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) (90 sec each side)
• Pashchimottanasana (1-3 min)
• Shavasana (10 min)

Friday, April 4

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (1.5 min each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (1.5 min each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, April 5

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Eka Pada Galavasana (Single Leg Galava’s Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, April 6

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikpada Shirshasana (Single Leg to the Side Head Stand)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand)
• Upavishtha Konasana Shirshasana (Seated Angle Pose in Head Stand)
• Viparita Dandasana (Inverted Staff Pose) (over chair) (3-5 min)
• Setu Bandha (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (3-5 min)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• Parshva Sarvangasana (Side Shoulder Stand)
• Supta Konasana (Reclined Angle Pose)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)
• Karnapidasana (Pressure on the Ear Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Pashchimottanasana (3 min)
• Shavasana (10 min)

Monday, April 7

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Viloma 1 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 4 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)

Welcome to Week 5 of our first progression phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, March 25

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parighasana (Gate Pose)
• Padangusthasana (Big Toe Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Upavishtha Konasana (Seated Angle Pose)
• Maha Mudra (Great Seal)
• Janu Shirshasana (Head of the Knee Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Parshva Upavishtha Konasana (Side Seated Angle Pose)
• Parivrtta Upavishtha Konasana (Revolved Seated Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose)
• Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, March 26

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Bharadwajasana 2 (Bharadwaja's Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Marichyasana 2 (Marichi’s Pose 2)
• Ardha Mastyendrasana 1 (Half Lord of the Fishes Pose 1)
• Marichyasana 4 (Marichi’s Pose 4)
• Ardha Matsyendrasana 3 (Half Lord of the Fishes Pose 3)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, March 27

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Estended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (8-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3-5 min)
• Eka Pada Bhekasana (Single Leg Frog Pose)
• Bhekasana (Frog Pose)
• Dhanurasana (Bow Pose)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Gherandasana 1 (Gheranda’s Pose 1)
• Gherandasana 2 (Gheranda’s Pose 2)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, March 28

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (1.5 min each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (1.5 min each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, March 29

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand 2) (1 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Marichyasana 1 (Marichi’s Pose 1)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Shirshasana 2 (Head Stand 2) into Bakasana (Crow Pose)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Shirshasana 2 (Head Stand 2) into Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Eka Pada Galavasana (Single Leg Galava’s Pose)
• Shirshasana 2 (Head Stand 2) into Eka Pada Galavasana (Single Leg Galava’s Pose)
• Urdhva Kukkutasana (Upward Cockerel Pose)
• Galavasana (Galava’s Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, March 30

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Ardha Baddha Padma Padmottanasana (Half Bound Lotus Intense West Stretch Pose)
• Parvatasana (Mountain Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Tolasana (Scale Pose)
• Pindasana (Embryo Pose)
• Matsyasana (Fish Pose)
• Gorakshasana (Cow Herd Pose)
• Simhasana 2 (Lion Pose 2)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) over block
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Parshva Padmasana Sarvangasana (Side Lotus Pose in Shoulder Stand)
• Halasana (Plough Pose) (5 min)
• Shavasana (10 min)

Monday, March 31

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Viloma 1 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 4 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)

Welcome to Week 4 of our first progression phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, March 18

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Padmasana in Adho Mukha Vrkshasana (Lotus Pose in Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Padmasana in Pincha Mayurasana (Lotus Pose in Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Padmasana (Lotus Pose)
• Parvatasana (Mountain Pose)
• Tolasana (Scale Pose)
• Simhasana 2 (Lion Pose 2)
• Matsyasana (Fish Pose)
• Kukkutasana (Cockerel Pose)
• Garbha Pindasana (Embryo in the Womb Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Supta Vajrasana (Sleeping Thunderbolt Pose)
• Vajrasana (Thunderbolt Pose) with a roll behind the knees
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, March 19

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Vashisthasana 2 (Vashistha’s Pose 2)
• Kashyapasana (Kashyapa’s Pose)
• Eka Hasta Bhujasana (Single Hand and Arm Pose)
• Ashtavakrasana (Ashtavakra’s Pose)
• Kurmasana (Tortoise Pose)
• Supta Kurmasana (Sleeping Tortoise Pose)
• Bhujapidasana (Pressure on the Arm Pose)
• Tittibhasana (Firefly Pose)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Vishvamitrasana (Vishvamitra’s Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, March 20

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Parshva Shirshasana (Side Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Urdhva Dandasana (Upward Bow Pose)
• Viparita Dandasana (Inverted Staff Pose) over chair (3-5 min)
• Setu Bandha (Bridge Pose) (3 min)
• Parshva Setu Bandha (Side Bridge Pose)
• Eka Pada Parshva Setu Bandha (Single Leg Side Bridge Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Parshva Sarvangasana (Side Shoulder Stand)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back (3 reps)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back (3 reps)
• Halasana (Plough Pose) (3 min)
• Supta Konasana (Reclined Angle Pose)
• Parshva Halasana (Side Plough Pose)
• Karnapidasana (Pain in the Ear Pose)
• Parsha Karnapidasana (Side Pain in the Ear Pose)
• Shavasana (Corpse Pose) (10 min)

Friday, March 21

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (1.5 min each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (1.5 min each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, March 22

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Sayanasa (Pose of Repose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Paryankasana (Couch Pose)
• Vrischikasana 1 (Scorpion Pose 1) with feet on chair
• Vrischikasana 1 (Scorpion Pose 1)
• Vrischikasana 1 (Scorpion Pose 1) drop-backs/hop-ups to and from chair (5 reps)
• Urdhva Dhanurasana (Upward Bow Pose)
• Viparita Chakrasana (Inverted Wheel Pose)
• Vrischikasana 2 (Scorpion Pose 2)
• Vrischikasana 2 (Scorpion Pose 2) drop-backs/hop-ups (3 to 5 reps)
• Drop-backs from Tadasana (Mountain Pose) to Urdhva Dhanurasana (Upward Bow Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Drop-backs from Shirshasana (Head Stand) to Dwi Pada Viparita Dandasana (3 to 5 reps)
• Mandalasana (Mandala Pose) (2-3 reps)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Marichyasana 3 (Marichi’s Pose 3) practiced gently
• Janu Shirshasana (Head of the Knee Pose) with support for the head (1.5 min each side)
• Pashchimottanasana with support for the head (1-3 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, March 23

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Bhujapidasana (Pressure on the arm Pose)
• Tittibhasana (Firefly Pose)
• Kurmasana (Tortoise Pose)
• Supta Kurmasana (Sleeping Tortoise)
• Eka Pada Shirshasana (Single Leg Behind the Head Pose)
• Skandasana (Skanda’s Pose)
• Yoga Nidrasana (Yoga Sleep Pose)
• Yoga Dandasana (Yoga Staff Pose)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana 1 (Shoulder Stand 1)
• Sarvangasana 2 (Shoulder Stand 2)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Shavasana (10 min)

Monday, March 24

Quiet Practice:

• Shavasana (Corpse Pose) with breath awareness (10 min)
• Meditation Practice (15 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 in Shavasana (Corpse Pose) (5 min)
• Viloma 2 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 5 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)

Welcome to Week 11 of our Year of Yoga and Week 3 of our first progression phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice. Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, March 11

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Vatayanasana (Horse P