The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

December 24

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Utkatasana (Furious Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utkatasana (Furious Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

December 25

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Malasana (Garland Pose)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 26

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Surya Namaskar (Sun Salutation) any simple variation, 3-5 rounds

Surya Namaskar (Sun Salutation) any challenging variation, 3-5 rounds

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Matsyasana (Fish Pose) over a bolster

Shavasana (Corpse Pose)

December 27

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only

Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2) with Janu Shirshasana legs as an alternative

Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose) with front leg bent if necessary

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

December 28

Supta Baddha Konasana (Reclined Bound Angle Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Gomukhasana arms in Virasana (Cow Face Pose arms in Hero Pose)

Shalabhasana (Locust Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Makarasana (Crocodile Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Purvottanasana (Intense East Stretch Pose) full pose or table top variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 29

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)

Halasana (Plough Pose)

Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Shavasana (Corpse Pose)

December 30

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)

December 31

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 52

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

December 17

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Utthita Trikonasana (Extended Triangle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Parshvakonasana (Extended Side Angle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Ardha Chandrasana (Half Moon Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 18

Sukhasana (Comfortable Pose)

Urdhva Baddhanguliyasana in Sukhasana (Upward Bound Fingers Pose in Comfortable Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 19

Matsyasana (Fish Pose) with simple crossed legs over a bolster

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 20

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivritta Ardha Chandrasana (Revolved Half Moon Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 21

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 22

Urdhva Baddha Hastasana (Upward Bound Hands Pose) in Tadasana (Mountain Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose with the palms turned out (fingers pointing away from each other)

Child’s Pose

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Vashisthasana (Vashistha’s Pose) with one knee down

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Purvottanasana (Intense East Stretch Pose) table top variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 23

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 51

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

December 10

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana (Wide Spread Feet Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 11

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Ardha Chandrasana (Half Moon Pose)

Parshvottanasana (Intense Side Stretch Pose)

Baddha Konasana (Bound Angle Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Virasana (Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Janu Shirshasana (Head of the Knee Pose)

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

December 12

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Gomukhasana (Cow Face Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Parivrtta Trikonasana (Revolved Triangle Pose)

Marichyasana 6 (Marichi’s Pose 6)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 13

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Shalabhasana (Locust Pose)

Makarasana (Crocodile Pose)

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 14

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back knee up

Lunge with the back knee down and the hands on the floor

Lunge with the back knee down and the hands on the front thigh

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 1 (Warrior Pose 1)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

December 15

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Include any variation of Vashisthasana (Vashistha’s Pose) in your sequence.
• 3 to 5 rounds.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose) with Pashchima Baddha Hastasana (Reverse Bound Hands Pose)

Virasana (Hero Pose) with Gomukhasana (Cow Face Pose) arms

Virasana (Hero Pose) with Pashchima Namaskarasana (Reverse Prayer Pose)

Purvottanasana (Intense East Stretch Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 16

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 50

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

December 3

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 4

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Malasana (Garland Pose)

Upavishtha Konasana (Seated Angle Pose) seated variation only

Baddha Konasana (Bound Angle Pose) seated variation only

Malasana (Garland Pose)

Janu Shirshasana (Head of the Knee Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Virasana (Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Baddha Konasana (Bound Angle Pose) seated variation only

Malasana (Garland Pose)

Pashchimottanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

December 5

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Urdhva Prasarita Padasana (Upward Extend Feet Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Paripurna Navasana (Full Boat Pose)

Malasana (Garland Pose)

Ardha Navasana (Half Boat Pose)

Baddha Konasana (Seated Angle Pose) seated upright only

Jathara Parivartanasana (Belly Turning Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 6

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Marichyasana 3 (Marichi’s Pose 3)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Marichyasana 6 (Marichi’s Pose 6)

Gomukhasana (Cow Face Pose) legs only with forward bend

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Jathara Parivartanasana (Belly Turning Pose) simple variation with the legs resting on the floor

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

December 7

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Shalabhasana (Locust Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Purvottanasana (Intense East Stretch Pose) table top variation

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

December 8

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Virasana (Hero Pose) with Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Virasana (Hero Pose) with Pashchima Baddha Hastasana (Reverse Bound Hands Pose)

Virasana (Hero Pose) with Gomukhasana (Cow Face Pose) arms

Virasana (Hero Pose) with Pashchima Namaskarasana (Reverse Prayer Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Purvottanasana (Intense East Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 9

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 49

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

November 26

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 27

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 28

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Side Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 29

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs facing Single Leg Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

November 30

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 1

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Eka Pada Bakasana (Single Leg Frog Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

December 2

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 48

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

November 19

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Uttanasana (Intense Stretch Pose)

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 20

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Upavishtha Konasana (Seated Angle Pose)

Janu Shirshasana (Head of the Knee Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shalabhasana (Locust Pose)

Shavasana (Corpse Pose)

November 21

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

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 Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 22

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only

Marichyasana 3 (Marichi’s Pose 3)

Marichyasana 6 (Marichi’s Pose 6)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 23

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Shalabhasana (Locust Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Bhujangasana (Cobra Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Dhanurasana (Bow Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

November 24

Setu Bandha (Bridge Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back

Parvatasana in Virasana (Mountain Pose in Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Gomukhasana (Cow Face Pose)

Matsyasana (Fish Pose) with a bolster across the back

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Pashchima Namaskarasana in Virasana (Reverse Prayer Pose in Hero Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back
Intermediate Alternative: Supta Virasana (Reclined Hero Pose) with a bolster across the back

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 25

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 47

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

November 12

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Utkatasana (Furious Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

November 13

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s Pose 1)

Baddha Konasana (Bound Angle Pose)

Janu Shirshasana (Head of the Knee Pose)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

November 14

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Gomukhasana (Cow Face Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Matsyasana (Fish Pose) over a bolster

Shavasana (Corpse Pose)

November 15

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Vrkshasana (Tree Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Gomukhasana (Cow Face Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

November 16

Supta Baddha Konasana (Reclined Bound Angle Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Gomukhasana arms in Virasana (Cow Face Pose arms in Hero Pose)

Shalabhasana (Locust Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Makarasana (Crocodile Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Purvottanasana (Intense East Stretch Pose) full pose or table top variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

November 17

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)

Halasana (Plough Pose)

Supta Konasana (Reclined Angle Pose)

Parshva Halasana (Side Plough Pose)

Shavasana (Corpse Pose)

November 18

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 46

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

November 5

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 6

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 7

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 8

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 9

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 1 (Warrior Pose 1)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 10

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Purvottanasana (Intense East Stretch Pose) table top variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 11

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 45

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

October 29

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Vrkshasana (Tree Pose)

Utkatasana (Furious Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Trikonsana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

October 30

Sukhasana (Comfortable Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Mairchyasana 1 (Marichi’s Pose 1)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

October 31

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Shalabhasana 1 (Locust Pose 1)

Chaturanga Dandasana (Four Limbed Staff Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Matsyasana (Fish Pose) over a bolster

Shavasana (Corpse Pose)

November 1

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 6 (Marichi’s Pose 6)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

November 2

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

November 3

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Purvottanasana (Intense East Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

November 4

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 44

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

October 22

Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Trikonsana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parighasana (Gate Pose)

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

October 23

Sukhasana (Comfortable Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utkatasana (Furious Pose)

Garudasana (Eagle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

October 24

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

October 25

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

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)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

October 26

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

October 27

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose) with one knee down

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 28

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 43

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

October 15

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 3 (Warrior Pose 3)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 16

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Janu Shirshasana (Head of the Knee Pose)

Upavishtha Konasana (Seated Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose)

Shavasana (Corpse Pose)

October 17

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Ardha Navasana (Half Boat Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 18

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Pashasana (Noose Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 19

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

October 20

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Garudasana arms in Virasana (Eagle Pose arms in Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Vashisthasana (Vashistha’s Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Shavasana (Corpse Pose)

October 21

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 42

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

October 8

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) step forward into one of the following poses in reach round: Virabhadrasana 2 (Warrior Pose 2), Virabhadrasana 1 (Warrior Pose 1), Utthita Trikonasana (Extended Triangle Pose), Utthita Parshvakonasana (Extended Side Angle Pose), Parshvottanasana (Intense Side Stretch Pose).

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 9

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) step forward into one of the following poses in reach round: Utthita Trikonasana (Extended Triangle Pose), Utthita Parshvakonasana (Extended Side Angle Pose), Parshvottanasana (Intense Side Stretch Pose), Prasarita Padottanasana 1 (Wide Spread Feet Pose 1), Parshvottanasana (Intense Side Stretch Pose) for a second time.

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Gomukhasana (Cow Face Pose) legs only into a forward fold

Shavasana (Corpse Pose)

October 10

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) hop or step forward into Dandasana (Staff Pose) and do one of the following poses in each round: Supta Padangusthasana 2 (Reclined big Toe Pose 2), Urdhva Prasarita Padasana (Upward Extended Feet Pose), Jathara Parivartanasana (Belly Turning Pose), Paripurna Navasana (Full Boat Pose), Ardha Navasana (Half Boat Pose).

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 2 (Bharadwaja’s Pose 2) simple or full variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 11

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), go forward into Plank Pose or Chaturanga Dandasana (Four Limbed Staff Pose) before lowering yourself to the floor on your abdomen and go into one of the following poses in each round: Shalabhasana (Locust Pose), Bhujangasana (Cobra Pose), Urdhva Mukha Shvanasana (Upward Facing Dog Pose), Dhanurasana (Bow Pose), Parshva Dhanurasana (Side Bow Pose).

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 12

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), step forward into one of the following poses in each round: Utthita Trikonasana (Extended Triangle Pose), Parshvottanasana (Intense Side Stretch Pose), Parivrtta Trikonasana (Revolved Triangle Pose), Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), Parivrtta Parshvakonasana (Revolved Side Angle Pose).

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 13

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), go forward into one of the following poses in each round: Plank Pose, Vashisthasana (Vashistha’s Pose), Urdhva Mukha Shvanasana (Upward Facing Dog Pose), Chaturanga Dandasana (Four Limbed Staff pose), Purvottanasana (Intense East Stretch Pose)> Come into this last one from Dandasana (Staff Pose) and either do the bent-leg Table top variation or the full pose.

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 14

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 41

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

October 1

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Utkatasana (Furious Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 2

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Ardha Chandrasana (Half Moon Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Baddha Konasana (Bound Angle Pose)

Janu Shirshasana (Head of the Knee Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

October 3

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) hop or step forward into Dandasana (Staff Pose) and do one of the following poses in each round: Supta Padangusthasana 2 (Reclined big Toe Pose 2), Urdhva Prasarita Padasana (Upward Extended Feet Pose), Jathara Parivartanasana (Belly Turning Pose), Paripurna Navasana (Full Boat Pose), Ardha Navasana (Half Boat Pose).

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 4

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Gomukhasana (Cow Face Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Pashasana (Noose Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

October 5

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Bhujangasana (Cobra Pose)

Makarasana (Crocodile Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

October 6

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Gomukhasana (Cow Face Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any challenging variation.
• 3 to 5 rounds.

Uttanasana (Intense Stretch Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Parshvottanasana (Intense Side Stretch Pose) full pose with hands behind back

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Prasarita Padottanasana 2 (Widespread Feet Pose 2)

Tadasana with Gomukhasana arms (Mountain Pose with Cow Face Pose arms)

Tadasana with Garudasana arms (Mountain Pose with Eagle Pose arms)

Garudasana (Eagle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back
Intermediate Alternative: Supta Virasana (Reclined Hero Pose) with a bolster across the back

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

October 7

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 40

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

September 24

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 25

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Parshvottanasana (Intense Side Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Virasana (Hero, Pose) with Gomukhasana (Cow Face Pose) arms

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Baddha Konasana (Bound Angle Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

September 26

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

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 Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 27

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Gomukhasana (Cow Face Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Baddha Konasana (Bound Angle Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only

Malasana (Garland Pose)

Marichyasana 1 (Marichi’s Pose 1) full pose

Marichyasana 6 (Marichi’s Pose 6)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 28

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Virasana (Hero Pose) with Pashchima Namaskarasana (Reverse Prayer Pose)

Purvottanasana (Intense East Stretch Pose) table top variation

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

September 29

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Gomukhasana (Cow Face Pose)

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any challenging variation including Vashisthasana (Vashistha’s Pose).

Uttanasana (Intense Stretch Pose)

Surya Namaskar (Sun Salutation)
• Any challenging variation including Chaturanga Dandasana (Four Limbed Staff Pose).

Parvatasana in Virasana (Mountain Pose in Hero Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back

Supta Virasana (Reclined Hero Pose) or Ardha Bhekasana (Half Frog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster across the back
Intermediate Alternative: Supta Virasana (Reclined Hero Pose) with a bolster across the back

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

September 30

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 39

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

September 17

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 18

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Vrkshasana (Tree Pose)

Garudasana (Eagle Pose)

Utkatasana (Furious Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Gomukhasana (Cow Face Pose) legs only with forward bend

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

September 19

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 20

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 1 (Warrior Pose 1)

Gomukhasana (Cow Face Pose)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 21

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Eka Pada Bhekasana (Single Leg Frog Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Shavasana (Corpse Pose)

September 22

Supta Baddha Konasana (Reclined Bound Angle Pose) 3-5 minutes

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virasana (Hero Pose) with Garudasana (Eagle Pose) arms

Virasana (Hero Pose) with Gomukhasana (Cow Face Pose) arms

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Surya Namaskar (Sun Salutations) any simple variation, 3-5 rounds

Surya Namaskar (Sun Salutations) including Vashisthasana (Vashistha’s Pose), 2-3 rounds

Surya Namaskar (Sun Salutations) including Chaturanga Dandasana (Four Limbed Staff Pose), 2-3 rounds

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Bharadwajasana 1 (Bharadwaja’s Pose 1) binding the arm if possible

Bharadwajasana 2 (Bharadwaja’s Pose 2) either the simple or full variation, binding the arm if possible

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Purvottanasana (Intense East Stretch Pose) table top variation

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 23

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 38

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

September 10

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Virasana with Gomukhasana arms (Hero Pose with Cow-Face Pose Arms)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

September 11

Sukhasana (Comfortable Pose)

Parvatasana in Sukhasana (Mountain Pose in Comfortable Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

September 13

Matsyasana (Fish Pose) with simple crossed legs over a bolster

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

September 13

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivritta Ardha Chandrasana (Revolved Half Moon Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

September 14

Supta Baddha Konasana (Reclined Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Shalabhasana (Locust Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

September 15

Urdhva Baddha Hastasana (Upward Bound Hands Pose) in Tadasana (Mountain Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Plank Pose with the palms turned out (fingers pointing away from each other)

Child’s Pose

Virasana with Gomukhasana arms (Hero Pose with Cow Face Pose arms)

Vashisthasana (Vashistha’s Pose) with one knee down

Vashisthasana (Vashistha’s Pose) full pose or with one knee down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Shirshasana (Head Stand) prep only
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Pashchima Namaskarasana Virasana (Hero Pose with Reverse Prayer Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 16

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 37

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

September 3

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

September 4

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

September 5

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Janu Shirshasana (Head of the Knee Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

September 6

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Parshva Bharadwajasana (Side Bharadwaja’s Pose)

Parshva Parvatasana (Side Mountain Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

September 7

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Matsyasana (Fish Pose) over a bolster, 1 to 3 minutes each crossing of the legs

Supta Virasana (Reclined Hero Pose), 3 to 5 minutes

Viparita Dandasana (Inverted Staff Pose) over a chair, 3 to 5 minutes

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

September 8

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Parshva Bharadwajasana (Side Bharadwaja’s Pose), 3 to 5 minutes

Adho Mukha Shavasana (Downward Facing Corpse Pose)

Shavasana (Corpse Pose)

September 9

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 36

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

August 27

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 28

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 29

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Side Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 30

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs facing Single Leg Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

August 31

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 1

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Eka Pada Bakasana (Single Leg Frog Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

September 2

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 35

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

August 20

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 21

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 22

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 23

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 24

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 1 (Warrior Pose 1)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 25

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Purvottanasana (Intense East Stretch Pose) table top variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 26

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 34

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

August 13

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) step forward into one of the following poses in reach round: Virabhadrasana 2 (Warrior Pose 2), Virabhadrasana 1 (Warrior Pose 1), Utthita Trikonasana (Extended Triangle Pose), Utthita Parshvakonasana (Extended Side Angle Pose), Parshvottanasana (Intense Side Stretch Pose).

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


August 14

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) step forward into one of the following poses in reach round: Utthita Trikonasana (Extended Triangle Pose), Utthita Parshvakonasana (Extended Side Angle Pose), Parshvottanasana (Intense Side Stretch Pose), Prasarita Padottanasana 1 (Wide Spread Feet Pose 1), Parshvottanasana (Intense Side Stretch Pose) for a second time.

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported as necessary
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
Intermediate Alternative: Supta Virasana (Reclined hero Pose) (3-5 min)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Gomukhasana (Cow Face Pose) legs only into a forward fold

Shavasana (Corpse Pose)


August 15

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog) hop or step forward into Dandasana (Staff Pose) and do one of the following poses in each round: Supta Padangusthasana 2 (Reclined big Toe Pose 2), Urdhva Prasarita Padasana (Upward Extended Feet Pose), Jathara Parivartanasana (Belly Turning Pose), Paripurna Navasana (Full Boat Pose), Ardha Navasana (Half Boat Pose).

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 2 (Bharadwaja’s Pose 2) simple or full variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


August 16

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), go forward into Plank Pose or Chaturanga Dandasana (Four Limbed Staff Pose) before lowering yourself to the floor on your abdomen and go into one of the following poses in each round: Shalabhasana (Locust Pose), Bhujangasana (Cobra Pose), Urdhva Mukha Shvanasana (Upward Facing Dog Pose), Dhanurasana (Bow Pose), Parshva Dhanurasana (Side Bow Pose).

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


August 17

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), step forward into one of the following poses in each round: Utthita Trikonasana (Extended Triangle Pose), Parshvottanasana (Intense Side Stretch Pose), Parivrtta Trikonasana (Revolved Triangle Pose), Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), Parivrtta Parshvakonasana (Revolved Side Angle Pose).

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


August 18

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Uttanasana (Intense Stretch Pose) with the feet apart

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 3 to 5 rounds.

Surya Namaskar (Sun Salutation)
• Any simple variation.
• 5 rounds.
• After Adho Mukha Shvanasana (Downward Facing Dog), go forward into one of the following poses in each round: Plank Pose, Vashisthasana (Vashistha’s Pose), Urdhva Mukha Shvanasana (Upward Facing Dog Pose), Chaturanga Dandasana (Four Limbed Staff pose), Purvottanasana (Intense East Stretch Pose)> Come into this last one from Dandasana (Staff Pose) and either do the bent-leg Table top variation or the full pose.

Uttanasana (Intense Stretch Pose) with the feet apart

Gomukhasana (Cow Face Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)


August 19

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 33

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

August 6

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Prasarita Padottanasana 1 (Widespread Feet Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 7

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Baddha Konasana (Bound Angle Pose)

Upavishtha Konasana (Seated Angle Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 8

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Janu Shirshasana (Head of the Knee Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 9

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Parshva Bharadwajasana (Side Bharadwaja’s Pose)

Parshva Parvatasana (Side Mountain Pose)

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 10

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Matsyasana (Fish Pose) over a bolster, 1 to 3 minutes each crossing of the legs

Supta Virasana (Reclined Hero Pose), 3 to 5 minutes

Viparita Dandasana (Inverted Staff Pose) over a chair, 3 to 5 minutes

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Viparita Karani (Upside Down Pose) 3 to 5 minutes

Shavasana (Corpse Pose)

August 11

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster, 3 to 5 minutes

Sarvangasana (Shoulder Stand) over a chair, 3 to 5 minutes

Ardha Halasana (Half Plough Pose) over a chair, 3 to 5 minutes

Parshva Bharadwajasana (Side Bharadwaja’s Pose), 3 to 5 minutes

Adho Mukha Shavasana (Downward Facing Corpse Pose)

Shavasana (Corpse Pose)

August 12

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 32

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

July 30

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Parighasana (Gate Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

July 31

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 1

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Side Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 2

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Janu Shirshasana (Head of the Knee Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs facing Single Leg Intense West Stretch Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

August 3

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 4

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose) in Virasana (Hero Pose)

Pashchima Baddha Hastasana (Elbows Clasped Behind the Back) in Virasana (Hero Pose)

Gomukhasana (Cow Face Pose) arms in Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Gomukhasana (Cow Face Pose) legs only into forward bend

Baddha Konasana (Bound Angle Pose)

Eka Pada Bakasana (Single Leg Frog Pose)

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

August 5

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


Related Articles

A Year of Intermediate Yoga: Week 31

Tags: Basic

The practices are aimed at the basic level, suitable for anyone taking class on a regular basis. Regardless of your level, remember not to be reckless in your 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. The practices also include restorative work for a fully balanced expression of the yogic path.

The week’s sequences will be posted in advance of each week, giving you a chance to look them over and rearrange them according to your schedule. Wednesday’s practice will be a softer, restorative sequence. You should feel free to rearrange the order of the days, and even the practices themselves, according to your energy levels and your schedule. Take these sequences as suggestions and modify them as you will.

July 23

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

July 24

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

July 25

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

July 26

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Pashasana (Noose Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

July 27

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Virabhadrasana 1 (Warrior Pose 1)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

July 28

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, 3 to 5 minutes

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu’s Couch Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jathara Parivartanasana (Belly Turning Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Purvottanasana (Intense East Stretch Pose) table top variation

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Child’s Pose

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Intermediate Alternative: Adho Mukha Vrkshasana (Hand Stand)

Dolphin/Forearm Stand prep
Intermediate Alternative: Pincha Mayurasana (Peacock Feather Pose)

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

July 29

Supta Baddha Konasana (Reclined Bound Angle Pose)

Child’s Pose over a bolster

Side Stretch over a bolster

Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster

Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported on blocks

Uttanasana (Intense Stretch Pose) with the feet apart and the head supported on blocks
Intermediate Alternative: Salamba Shirshasana 1 (Head Stand 1)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Ujjayi 1 (Victorious Breath 1--simple breath awareness) in Shavasana (Corpse Pose) (5 min)

Ujjayi 2 (Victorious Breath 2--gently extended exhalations) in Shavasana (Corpse Pose) (5 min)

Viloma 2 (Interrupted Breath 2--a gentle pause at the end of each exhalation) in Shavasana (Corpse Pose) (5 min)

Shavasana (Corpse Pose)


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