Year of Yoga: Week 9

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Congratulations! You’ve made it to our first progression phase of the year, where we will fold in more advanced poses for you to begin to practice. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

As always, adjust your practices according to your needs and the time available. The Friday and Monday practices are still restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely. Because of the intensity and increased length of practices, you may find it harder to fit in the quiet practice at other times of the day. It may make more sense for you to do a longer Shavasana (Corpse Pose) and take your seated meditation at the end of the asana practice.

Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, February 26


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Virabhadrasana 3 (Warrior Pose 3)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
• Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot pose)
• Uttanasana (Intense Stretch Pose) full pose with feet together
• Urdhva Prasarita Ekapadasana (Single Leg Extended up Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, February 27


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Gomukhasana (Cow Face Pose) (1 min each side)
• Gomukhasana (Cow Face Pose) legs only, trunk extending forward (1 min each side)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose) (1.5 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (1.5 min each side)
• Yoga Mudrasana (Yogic Seal Pose) (30-60 sec each side)
• Parvatasana (Mountain Pose) (30-60 sec each side)
• Lolasana (Tremulous Pose) (10-30 sec each side)
• Tolasana (Scale Pose) (10-30 sec each side)
• Urdhva Kukkutasana (Upward Cockerel Pose) (10-30 sec each side)
• Galavasana (Galava’s Pose) (10-30 sec each side)
• Vajrasana (Thunderbolt Pose) with a roll behind the knees
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, February 28


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Baddha Konasana (Bound Angle Pose)
• Maha Mudra (Great Seal)
• Janu Shirshasana (Head of the Knee Pose) (1.5 min each side)
• Parivrtta Janu Shirshasana (Revolved head of the Knee Pose) (1 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Single Leg Intense West Stretch Pose) (1.5 min each side)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose) (1.5 min each side)
• Krounchasana (Heron Pose) (1 min each side)
• Marichyasana 1 (Marichi’s Pose 1) (1 min each side)
• Eka Pada Mula Bandhasana (Single Leg Root Lock Pose) (1 min each side)
• Marichyasana 2 (Marichi’s Pose 2) (1 min each side)
• Marichyasana 5 or E (Marichi’s Pose 5 or E) (1 min each side)
• Vajrasana (Thunderbolt Pose) with blanket behind knees
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, February 29


Quiet Practice:

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

Restorative Practice:

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

Saturday, March 1


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Paripurna Navasana (20-60 sec)
• Ardha Navasana (Half Boat Pose) (20-60 sec)
• Ubhaya Padangusthasana (Both Big Toes Pose) (20-30 sec)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1) (20-30 sec)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2) (20-30 sec)
• Akarna Dhanurasana (Bow to the Ear Pose) (10-30 sec in each stage)
• Jathara Parivartanasana (Belly Turning Pose) (20-60 sec each side)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose) (15-30 sec in each stage)
• Mayurasana (Peacock Pose) (2-3 attempts)
• Chakrasana (Wheel Pose) (2-3 repetition) not to be confused with Urdhva Dhanurasana, sometimes called Wheel Pose
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, March 2


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Eka Hasta Bhujasana (Single Arm and Hand Pose)
• Ashtavakrasana (Ashtavakra’s Pose)
• Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Dwi Hasta Bhujasana (Two Arm and Hand Pose)
• Bhujapidasana (Pressure on the Arms Pose)
• Tittibhasana (Firefly Pose)
• Vishvamitrasana (Vishvamitra’s Pose)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, March 3


Quiet Practice:

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

Restorative Practice:

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

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Welcome to Week 8 of the Year of Yoga. This is the last week of our consolidation phase, where we are cycling through the essential intermediate poses, building stamina and endurance. Next week will begin the progression phase where we will start to cycle in more challenging poses.

Adjust your practices according to your needs and the time available. The Friday and Monday practices are restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely.

Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, February 19


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Utthita Hasta Padangusthasasana 1 (Extended Hand to Foot Pose 1)
• Utthita Hasta Padangusthasasana 2 (Extended Hand to Foot Pose 2)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Baddha Konasana (Bound Angle Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, February 20


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Janu Shirshasana (Head of the Knee Pose) (1.5 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (1.5 min each side)
• Triang Mukhaikada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose) (1.5 min each side)
• Krounchasana (Heron Pose) (1 min each side)
• Marichyasana 1 (Marichi’s Pose 1) (1.5 min each side)
• Marichyasana 5 or E (Marichi’s Pose 5 or E) (1.5 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, February 21


Quiet Practice:

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

Active Practice:

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

Friday, February 22


Quiet Practice:

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

Restorative Practice:

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

Saturday, February 23


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Eka Hasta Bhujasana (Single Hand and Arm Pose)
• Tittibhasana (Firefly Pose)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Ashtavakrasana (Ashtavakra’s Pose)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, February 24


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Kapotasana (Pigeon Pose) over chair
• Vrschikasana 1 (Scorpion Pose 1) feet on chair
• Urdhva Dhanurasana (Upward Wheel Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, February 25


Quiet Practice:

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

Restorative Practice:

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

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Here are four articles of note from the current, March 2008, issue of Yoga Journal, on newsstands now.


• YOGA SHOULDN’T HURT by Roger Cole (p.79)

This excellent article is a distillation of three excellent articles written for the Yoga Journal website on care and recovery for the hamstrings, the knees and the sacro-iliac joints. When students ask me about how to cope with these injuries, I often send them home with print-outs of these articles. He discusses the anatomical structures involved, how the injuries happen and what to do to both prevent and recover from them. Essential reading.

(For a listing of all his articles for the magazine, go here.)


• BASICS: TEACHER’S PET by Natasha Rizopoulos (p.54)

Ms. Rizopoulos’ article is an excellent primer on the essential aspects of Adho Mukha Shvanasana (Downward Facing Dog). She runs through all the basic do’s and don’ts, with good illustrations. (The model has a really beautiful Adho Mukha Shvanasana. It’s such a simple and modest pose, it can be easy to dismiss, even when done with skill. It's worth taking a moment to admire even the simpler poses when presented with a solid interpretation.)

See also Julie Gudmestad’s “Shoulder Saver” from the February 2008 issue for a more detailed look at the shoulders and rotator cuff muscles in this pose.


• HOME PRACTICE: RAY OF LIGHT by Richard Rosen (p.73)

A simple, well-illustrated walk through of a fairly basic Surya Namaskar (Sun Salutation).


• ANATOMY: LOVE TRIANGLE by Julie Gudmestad (p.111)

Ms. Gudmestad goes into a lot of depth with regards to the positioning and strengthening of the neck in Utthita Trikonasana (Extended Triangle Pose), useful for all the lateral standing poses, and an excellent preparation for Shirshasana (Head Stand) down the road.

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Year of Yoga: Week 7

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Welcome to Week 7 of the Year of Yoga. This is the third week of our consolidation phase, where we are cycling through the essential intermediate poses, building stamina and endurance. A new addition to the sequence is Pincha Mayurasana (Peacock Feather Pose or Forearm Stand) coming between Adho Mukha Vrkshasana (Downward Facing Tree Pose or Hand Stand) and Shirshasana (Head Stand). Also, in the Monday restorative practice, Viloma 1 and 4 (Interrupted inhalations) have changed to Viloma 2 and 5 (interrupted exhalations).

Adjust your practices according to your needs and the time available. The Friday and Monday practices are restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely.

Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, February 12


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• Virabhadrasana 3 (Warrior Pose 3)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, February 13


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Adho Mukha Virasana (Downward Facing Hero Pose) (2-3 minutes)
• Triang Mukhaikada Pashchimottanasana (Thre Limbs Facing Single Leg Intense West Stretch Pose) (1.5 min each side)
• Marichyasana 1 (Marichi’s Pose 1) (1.5 min each side)
• Janu Shirshasana (Head of the Knee Pose) (1.5 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (1.5 min each side)
• Adho Mukha Padmasana (Downward Facing Lotus Pose) (1.5 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, February 14


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 or F (Marichi’s Pose 6)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, February 15


Quiet Practice:

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

Restorative Practice:

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

Saturday, February 16


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, February 17


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Bhujangasana (Cobra Pose)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Ardha Bhekasana (Half Frog Pose)
• Ushtrasana (Camel Pose)
• Jatara Parivartanasana (Belly Turning Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, February 18


Quiet Practice:

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

Restorative Practice:

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

In Iyengar, the bandhas (energy locks in the body) are considered an advanced practice only to be used as part of advanced pranayamas. Here's an interesting article over at AshtangaNews.com by Ruth Jones, an Ashtanga Vinyasa practitioner (in which Mula Bandha, the root lock, is used consistently throughout the practice) and PhD candidate who is conducting a study on contraction of the pelvic floor muscles.
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Intermediate/Advanced Pranayama Practice

Here is one final practice based on the ideas from the Donald Moyer class of a few weeks ago. I stress “based” as many of the instructions are my own, though the format of balancing the abdomen, diaphragm and upper rib cage is all Donald’s.

The Rocking Of The Pelvis As We Breathe


When we breath, there is a natural rocking action of the pelvis that happens as a result of the movement of the pelvic floor. As we inhale, the diaphragm contracts and moves down, pressing into the abdomen which then expands out and down. The pelvic floor, something of a diaphragm itself, expands and moves down, but because it is bounded in the front by the bones of the pelvis, it cannot expand forward, only back. The tailbone then moves back and the whole pelvis tilts forward, the pubic bones rocking forward and down as a result. The reverse happens as you exhale and the pelvis tilts back, the pubic bones moving back and up. This is a very small movement that can be limited by tension in the pelvic floor.

Those who have a forward tilt of the pelvis are often tighter in the front of the pelvic floor, while those who have a backward tilt to the pelvis are often tighter in the back of the pelvic floor. This can mean that the motion in one direction is less obvious than the other. Forward tilters seem to be more aware of the forward movement and backward tilters the backward movement, though it is possible that you are unable to sense the movement at all, especially if this is new to you. If this is the case, then simply imagine the movement rather than forcing it. Any imagery you choose will serve to instruct the body in what is being expected of it and will encourage it to comply.

The Sequence


Shoulder stretch at the wall
• Come into a right angle with a block between the hands and the elbows/forearms flat on the wall.
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.

Pelvic rocking
• This simple exercise is designed to help you coordinate the movement of the pelvis with the breath. Take care not to make it overly muscular. Keep the movements as small and gentle as possible.
• Take a mat, blanket or towel and roll it up evenly and firmly.
• Lie back with the roll across the sacrum. This is going to be the fulcrum of rocking, so you might need to play with the position to allow the movement to be even in both directions.
• Take a few moments to relax and tune in to the breath.
• Starting with very small movements, begin to rock the pelvis forward, so that the pubic bones move away from the head and down towards the floor as you inhale, and back in the opposite direction as you exhale.
• Interlock the hands behind the head and, keeping the rhomboid wall broad, increase the movement gently to include the entire spine, extending it as you inhale, the head falling back as the pubic bones rock away from the head towards the floor, and flexing it as you exhale, the head and neck curling up as you exhale and the pubic bones rock up into the body. Take care not to turn this movement into any form of abdominal crunch.
• Do this for a minute or two and then rest.

Supta Baddha Konasana
• Take a fully supported variation of the pose over a bolster, with the legs belted and the thighs supported by blocks or blankets.
• With the breath completely soft and unforced, turn your attention to the exhalations, allowing the lungs, diaphragm and abdomen to release completely.
• Turn your attention even deeper to release the psoas, the iliacus and the inner face of the sacrum.
• Stay in the pose for at least 5 minutes.

Child’s Pose
• Take a fully supported version of the pose with a bolster and/or blankets under the full length of the trunk. It is important that the shoulders be higher than the hips to let the weight sink into the pelvis and legs.
• With the breath soft and unforced and the head turned to the left, take a moment to soften the right sternocleido-mastoid muscle. This is the bone that runs from the inner tip of the collarbone alone the side of the throat to the bone behind the ear.
• With that softened and the head heavy, send the breath into the right side of the rhomboid wall. Broaden the upper border of the rhomboid wall along the tops of the shoulder blade into the biceps and the crook of the elbow. Broaden the lower border of the rhomboid wall, level with the bottom tip of the shoulder blade, into the triceps and tip of the elbow.
• As you inhale, allow the rhomboid wall on that side to lift and separate off the ribs and deeper muscles, moving closer into the skin. As you exhale, allow it to separate away from the skin and settle into the ribs.
• Hold this position for around 3 minutes and then repeat with the head turned the other way.

Shavasana
• Take a fully supported Shavasana, with a low lift under the trunk and head, and a lift under the knees. Have a belt on hand for use in the pranayama.
• Take a few moments here to settle into the pose and initiate your Ujjayi 4 breath (simple expansive inhalations and easy extended exhalations).

Ujjayi 4 (abdominal awareness)
• Take your belt and loosely wrap it around the lower abdomen just below the navel, giving you good contact with the entire circumference of the abdominal wall. The belt should be just tight enough to give you feedback, but not so tight as to inhibit movement.
• As you inhale, allow the abdomen to expand three-dimensionally into the belt. Allow it to retract away from the belt three-dimensionally as you exhale.
• Once you have this established, become aware of (or begin to visualize) the simple rocking that happens in the pelvis as you breath: the pubic bones rocking away from the head as you inhale and towards the head as you exhale.
• With the awareness in the abdomen, take care not to bear down forcefully into the belly. If you find the abdomen becoming strained, take a moment to bring the awareness back into the rib cage.
• Sustain this breathing for 3 to 5 minutes.

Ujjayi 4 (diaphragm awareness)
• Take your belt and move it up around the floating ribs to become aware of the movement around the diaphragm. Again, the belt should be just tight enough to give you feedback, but not so tight as to inhibit movement.
• Take a few moments to balance the movement into and away from the belt around the diaphragm.
• Once you have this established, become aware of (or begin to visualize) the simple rocking that happens in the pelvis as you breath: the pubic bones rocking away from the head as you inhale and towards the head as you exhale.
• Become aware of the spine where it comes into contact with the belt. This will most likely be at vertebrae T12 or L1. Visualize the pubic bones moving away from T12/L1 as you inhale and towards them as you exhale.
• Sustain this breathing for 3 to 5 minutes.

Ujjayi 4 (rhomboid wall awareness)
• Take your belt and move it up around the top chest and shoulder blades.
• Take a few moments to balance the movement into and away from the belt around the ribcage.
• Once you have this established, become aware of (or begin to visualize) the movement of the rhomboid wall into and away from the belt as you inhale and exhale.
• Sustain this breathing for 3 to 5 minutes.

Seated Pose
• Come into any comfortable seated pose, even against the wall or in a straight-backed chair if necessary.
• Bow the head without straining the neck into a simple chin lock (Jalandhara Bandha).
• Take a few moments to establish your Ujjayi breathing.

Ujjayi 8 (abdominal awareness)
• Take your belt and loosely wrap it around the lower abdomen just below the navel.
• As you inhale, allow the abdomen to expand three-dimensionally into the belt. AS you exhale, allow it strengthen inwards away from the belt, providing a natural upward support for the spine and ribcage. The quality of the movement will be a little different from the reclined position.
• Once you have this established, become aware of (or begin to visualize) the simple rocking that happens in the pelvis: the pubic bones rocking forward and down as you inhale, backwards and up as you exhale.
• Sustain this breathing for 3 to 5 minutes.

Ujjayi 8 (diaphragm awareness)
• Take your belt and move it up around the floating ribs to become aware of the movement around the diaphragm.
• Take a few moments to balance the movement into and away from the belt around the diaphragm.
• Once you have this established, become aware of (or begin to visualize) the simple rocking that happens in the pelvis: the pubic bones rocking forward and down as you inhale, backwards and up as you exhale.
• Become aware of the spine where it comes into contact with the belt (T12/L1). Visualize the pubic bones moving away from T12/L1 as you inhale and towards them as you exhale. With the exhalation, strengthen the vertebrae at the back of the belt to allow the spine to lengthen up towards the ceiling.
• Sustain this breathing for 3 to 5 minutes.

Ujjayi 8 (rhomboid wall awareness)
• Take your belt and move it up around the top chest and shoulder blades.
• Take a few moments to balance the movement into and away from the belt around the ribcage.
• Once you have this established, become aware of (or begin to visualize) the movement of the rhomboid wall into and away from the belt as you inhale and exhale.
• Sustain this breathing for 3 to 5 minutes.

Adho Mukha Shvanasana
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
• Lift the pubic bones off the thighs as you strengthen the pubic symphysis and stretch down through the legs.

Shirshasana 1
• Broaden and balance the upper and lower borders of the rhomboid wall.
• Send the outer rhomboid wall down into the outer armpit and the outer armpit down into the elbow.
• As you broaden the upper border of the rhomboid wall (the one closest to the head), lift the inner armpits up off the elbows.
• Lift the pubic bones towards the thighs and the thighs towards the ceiling.

Adho Mukha Shvanasana
• As above.

Sarvangasana 1
• Deepen the notch between the collarbones into the body and roll the collarbones towards the head.
• Broaden the upper and lower borders of the rhomboid wall evenly.
• Lift the back of the armpit and descend the front.
• Without gripping the buttocks, strengthen the pubic symphysis and stretch the legs up towards the ceiling.

Halasana
• Deepen the notch between the collarbones into the body and roll the collarbones towards the head.
• Broaden the upper and lower borders of the rhomboid wall evenly.
• Lift the back of the armpit and descend the front.
• Without gripping the buttocks, strengthen the pubic symphysis and stretch the legs up towards the ceiling.

Pashchimottanasana
• Support the head with a bolster or blankets.
• Lift the pubic bones up off the tops of the thighs.
• Deepen the notch between the collarbones and roll the collarbones away from the head.
• Broaden the upper border of the rhomboid wall into the inner armpit, the biceps and the crooks of the elbows.
• Broaden the lower border of the rhomboid wall into the outer armpit, the triceps and the tips of the elbows.

Shavasana

Related Posts
Intermediate/Advanced Class with Donald Moyer 1/4/08
Intermediate/Advanced Marichyasana Practice
Intermediate/Advanced Twist and Arm Balance Practice
Intermediate/Advanced Backbend Practice
Intermediate/Advanced Core and Arm Balance Practice
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Intermediate/Advanced Core and Arm Balance Practice

Here's one more practice based on the Donald Moyer ideas from a few weeks ago.

Shoulder stretch at the wall
• Come into a right angle with a block between the hands and the elbows/forearms flat on the wall.
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.

Utthita Hasta Padangusthasana 2 (foot on ledge)
(Instructions for right side)
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down onto top of thigh.
• Strengthen the pubic symphysis and stretch from there into both legs.
• Soften and broaden the left buttock and sacrum.

Utthita Hasta Padangusthasana 1 (foot on ledge)
(Instructions for right side)
• Raise arms over head.
• Lift right pubic bone off thigh and turn it back.
• Roll left pubic bone forward and down.
• Exhale and fold forward.
• Strengthen the pubic symphysis and stretch from there into both legs.
• Soften and broaden the left buttock and sacrum.

Adho Mukha Shvanasana
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
• Lift the pubic bones off the thighs as you strengthen the pubic symphysis and stretch down through the legs.

Supta Padangusthasana 1
(Instructions for right side)
• Turn the right pubic bone up the length of the body towards the head off the right thigh. • Turn the left pubic bone down the length of the body towards the left thigh.
• Strengthen the pubic symphysis and stretch from there into both legs.
• Soften and broaden the left buttock and sacrum.
• Broaden the upper and lower borders of the rhomboid wall evenly.

Supta Padangusthasana 2
(Instructions for right side)
• Turn the right pubic bone up the length of the body towards the head off the right thigh. • Turn the left pubic bone down the length of the body towards the left thigh.
• Strengthen the pubic symphysis and stretch from there into both legs.
• As you bring the right leg out to the side, pivot over the right buttock, allowing the left side of the pelvis to lift off the floor so that you are more able to soften and broaden the left buttock and sacrum.
• Broaden the upper and lower borders of the rhomboid wall evenly.

Supta Padangusthasana (Variation with head raised)
(Instructions for right side)
• Turn the right pubic bone up the length of the body towards the head off the right thigh. • Turn the left pubic bone down the length of the body towards the left thigh.
• Strengthen the pubic symphysis and stretch from there into both legs.
• Soften and broaden the left buttock and sacrum.
• Broaden the rhomboid wall into the left arm, lifting the head and reaching the arm down the length of the left thigh to help you turn the trunk in towards the right leg.

Uttanasana
• Hands flat on the floor (or flat on blocks).
• Lift the pubic bones up off the tops of the thighs as you stretch the legs down from the pubic symphysis.
• Broaden the upper and lower borders of the rhomboid wall evenly into the elbows.
• Deepen the notch between the collarbones into the body and roll the collarbones away from the head towards the ceiling.

Navasana
• Lift the pubic bones off the thighs towards the head as your strengthen the pubic symphysis and stretch through the inner thighs.
• Broaden the upper and lower borders of the rhomboid wall evenly.
• Lift the front of the armpit, descend the back of the armpit.

Ardha Navasana
• Lift the pubic bones off the thighs towards the head as your strengthen the pubic symphysis and stretch through the inner thighs.
• Broaden the upper and lower borders of the rhomboid wall evenly out into the elbows.
• Lift the back of the armpit, descend the front of the armpit.

Ardha Navasana (variation with the back of the waist on the floor)
• Lift the pubic bones off the thighs towards the head as your strengthen the pubic symphysis and stretch through the inner thighs.
• Broaden the upper and lower borders of the rhomboid wall evenly out into the elbows.
• Lift the back of the armpit, descend the front of the armpit.

Virasana
• Keeping the weight in the pubic symphysis, lift the pubic bones up off the tops of the thighs.

Garudasana Arms in Virasana
• Begin with the arms resting on the top of the chest and soften the back of the deltoids, broadening the rhomboid wall.
• As you lift the arms broaden the upper boarder of the rhomboid wall in balance with the lower border. (The lower border will spread more readily.)
• Lift the front of the armpit, descend the back.

Urdhva Baddhanuliyasana in Virasana (also called Parvatasana)
• Broaden the upper border of the rhomboid wall into the index fingers, the lower border into the little fingers.

Vashisthasana
• Broaden the upper border of the rhomboid wall into the index fingers, the lower border into the little fingers.
•Move the front of the armpit towards the head, the back away from the head.
• Turn the pubic bones up the length of the body towards the head as you strengthen the pubic symphysis and stretch from there through the legs.

Garudasana Arms in Virasana
• Begin with the arms resting on the top of the chest and soften the back of the deltoids, broadening the rhomboid wall.
• As you lift the arms broaden the upper boarder of the rhomboid wall in balance with the lower border. (The lower border will spread more readily.)
• Lift the front of the armpit, descend the back.

Vashisthasana
• Broaden the upper border of the rhomboid wall into the index fingers, the lower border into the little fingers.
•Move the front of the armpit towards the head, the back away from the head.
• Turn the pubic bones up the length of the body towards the head as you strengthen the pubic symphysis and stretch from there through the legs.

Adho Mukha Vrkshasana
• As you prepare to come up, pause a moment with the outer collarbones stacked up over the webbing between index finger and thumb.
• Balance the strength in the inner and outer armpits, as if they were four pillars of support.
• Broaden the upper border of the rhomboid wall into the index fingers, the lower border into the little fingers.
• Do your best to maintain these actions as you come up, and then reestablish them in the pose.
• As you take the head through to look at the floor, keep the rhomboid wall stacked up vertically and moving towards the wall as you lift it off the back of the head.
• Lift the pubic bones towards the thighs and the thighs towards the ceiling.

Shirshasana 1
• Broaden and balance the upper and lower borders of the rhomboid wall.
• Send the outer rhomboid wall down into the outer armpit and the outer armpit down into the elbow.
• As you broaden the upper border of the rhomboid wall (the one closest to the head), lift the inner armpits up off the elbows.
• Lift the pubic bones towards the thighs and the thighs towards the ceiling.

Adho Mukha Shvanasana
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
• Lift the pubic bones off the thighs as you strengthen the pubic symphysis and stretch down through the legs.

Supta Kurmasana preparation
• Sit with the feet together and the knees apart and make the shape of a square with the legs.
• Put the feet up on a bolster or folded blankets. (You could use a block, but preferably a foam one so as not to be too hard on the feet.)
• Take hold of the feet and gently draw the trunk forward.
• Lift the pubic bones up off the thighs and broaden through the two borders of the rhomboid wall.

Malasana
• Do the pose first with the arms reaching forward, then wrapping the arms around the shins and grabbing the ankles.
• Lift the pubic bone up off the thighs as you soften the lower abdomen.
• Broaden the two borders af the rhomboid wall and balance the stretch/strength of the inner and outer armpits.

Bakasana (with the feet on a block)
• From Malasana shift the weight into the arms and shins.
• Lift the pubic bones off the tops of the thighs.
• Balance the strength of the inner and outer armpits, bringing the weight evenly into both. It will be easy to strengthen the outer armpit. Strengthening the inner armpit will take a shift of the center of gravity forward to bring the weight into it.
• Broaden the upper and lower borders of the rhomboid wall into the index and lttle fingers to help straighten the arms.

Bakasana (with the feet on the floor)
• From Malasana shift the weight into the arms and shins.
• Lift the pubic bones off the tops of the thighs.
• Balance the strength of the inner and outer armpits, bringing the weight evenly into both. It will be easy to strengthen the outer armpit. Strengthening the inner armpit will take a shift of the center of gravity forward to bring the weight into it.
• Broaden the upper and lower borders of the rhomboid wall into the index and lttle fingers to help straighten the arms.

Adho Mukha Shvanasana
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
• Lift the pubic bones off the thighs as you strengthen the pubic symphysis and stretch down through the legs.

Sarvangasana 2
• Swing up into the floor with the triceps centered on the blankets straight into the pose. This will require a certain amount of coordination and judicious application of core strength.
• Deepen the notch between the collarbones into the body and roll the collarbones towards the head.
• Broaden the upper and lower borders of the rhomboid wall evenly.
• Lift the back of the armpit and descend the front.
• Without gripping the buttocks, strengthen the pubic symphysis and stretch the legs up towards the ceiling.
• Hold the pose for several seconds, the come down and repeat with the other interlock of the fingers.

Sarvangasana 1
• Carry over the sense of strength and support in the triceps from Sarvangasana 2.
• Deepen the notch between the collarbones into the body and roll the collarbones towards the head.
• Lift the back of the armpit and descend the front.
• Without gripping the buttocks, strengthen the pubic symphysis and stretch the legs up towards the ceiling.

Niralamba Sarvangasana 1
• Deepen the notch between the collarbones into the body and roll the collarbones towards the head.
• Broaden the upper and lower borders of the rhomboid wall evenly. Use the rhomboid wall as if it were a hand supporting the upper back to stop you from falling back or putting excessive weight on the neck and head.
• Lift the back of the armpit and descend the front.
• Without gripping the buttocks, strengthen the pubic symphysis and stretch the legs up towards the ceiling.
• If you are unable to do both arms at the same time, do first one and then the other.

Niralamba Sarvangasana 2
• Deepen the notch between the collarbones into the body and roll the collarbones towards the head.
• Broaden the upper and lower borders of the rhomboid wall evenly. Use the rhomboid wall as if it were a hand supporting the upper back to stop you from falling back or putting excessive weight on the neck and head.
• Lift the back of the armpit and descend the front.
• Without gripping the buttocks, strengthen the pubic symphysis and stretch the legs up towards the ceiling.
• If you are unable to do both arms at the same time, do first one and then the other.

Jathara Parivartanasana
• Take a simple twist with the hips up on the blankets and the knees into the chest to relieve any tension in the back and neck.

Pashchimottanasana
• Support the head with a bolster or blankets.
• Lift the pubic bones up off the tops of the thighs.
• Deepen the notch between the collarbones and roll the collarbones away from the head.
• Broaden the upper border of the rhomboid wall into the inner armpit, the biceps and the crooks of the elbows.
• Broaden the lower border of the rhomboid wall into the outer armpit, the triceps and the tips of the elbows.

Shavasana

Related Posts
Intermediate/Advanced Class with Donald Moyer 1/4/08
Intermediate/Advanced Marichyasana Practice
Intermediate/Advanced Twist and Arm Balance Practice
Intermediate/Advanced Backbend Practice
|

Intermediate/Advanced Backbend Practice

Here's another practice based on the Donald Moyer ideas from a few weeks ago.

Shoulder stretch at the wall
• Come into a right angle with a block between the hands and the elbows/forearms flat on the wall.
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.

Virabhadrasana variation
(Instructions for right side)
• Come into a lunge with foam block between shin and wall.
• Lean into wall and stretch arms up.
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.

Utthita Parshvakonasana variation
(Instructions for right side)
• Begin in Virabhadrasana variation above, then drop the left arm to the right thigh and twist to the right.
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into the heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall, sending the upper border into the inner armpit and the lower border into the outer armpit. Stretch the sides of the armpits evenly.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.

Adho Mukha Shvanasana
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• If there is an imbalance, divide the pubic bones to create balance.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.

Utthita Trikonasana
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Line the pubic symphysis up with the inner ankle bone of the left leg and stretch from there into the heel.
• Soften and broaden left buttock and sacrum.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.

Utthita Parshvakonasana
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Line the pubic symphysis up with the inner ankle bone of the left leg and stretch from there into the heel.
• Soften and broaden left buttock and sacrum.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.

Virabhadrasana 1
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into the heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall, sending the upper border into the inner armpit and the lower border into the outer armpit. Stretch the sides of the armpits evenly.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
• Lift the rhomboid wall up off the top of the sacrum to create space in the lumbar spine.

Adho Mukha Shvanasana
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• If there is an imbalance, divide the pubic bones to create balance.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.

Adho Mukha Vrkshasana
• Take your time and hold the preparation before you kicks up to find and broaden the tow borders of the rhomboid wall and to strengthen the inner and outer armpits.
• Broaden and strengthen the lower border of the rhomboid wall and take it down into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
• Lift the rhomboid wall straight up off the back of the head and keep it vertical as you take the head through.
• Turn the pubic bones up towards the thighs and stretch the legs up from the pubic symphysis.

Pincha Mayurasana
• Take your time and hold the preparation before you kicks up to find and broaden the tow borders of the rhomboid wall and to strengthen the inner and outer armpits.
• Broaden and strengthen the lower border of the rhomboid wall and take it down into the stretch of the outer armpits. Stretch the outer armpits into the outer elbows.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and lift the inner armpits up off the inner elbows.
• Lift the rhomboid wall straight up off the back of the head and keep it vertical as you take the head through.
• Turn the pubic bones up towards the thighs and stretch the legs up from the pubic symphysis.

Supta Virasana
• With the arms overhead and holding onto the elbows, broaden and balance the two borders of the rhomboid wall and stretch the inner and outer armpits evenly.

Matsyasana over bolster
• Fold up two blankets the long, thin way, stack them up and place the bolster on top.
• Place a block on either side of the bolster.
• Sit on one block in a simple cross-legged position and recline back with the bolster across the back. Rest the head on the second block and clasp the elbows. Adjust the height of the blocks to make the pose accessible.
• Hold each crossing of the legs and arms for a minute or two each.
• Broaden and balance the two borders of the rhomboid wall and stretch the inner and outer armpits evenly.

Urdhva Mukha Shvanasana
• Come into the pose with the hands on blocks.
• Stretch down and back from the pubic symphysis into the legs.
• Broaden across the sacrum.

Urdhva Mukha Shvanasana
• Use the blocks again or not as you choose.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Stretch down and back from the pubic symphysis into the legs.
• Broaden across the sacrum.

Ushtrasana
• Put a bolster under the shins.
• Move forward and down from the pubic symphysis into the thighs.
• Broaden and balance the two borders of the rhomboid wall.
• Move the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Broaden across the sacrum.

Ushtrasana
• Use the bolster again or not as you choose.
• Move forward and down from the pubic symphysis into the thighs.
• Broaden and balance the two borders of the rhomboid wall.
• Move the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Broaden across the sacrum.

Lunge
(Instructions for right side)
• Come into a lunge with the right foot forward and the back knee down on the floor. Have the hands on blocks under the shoulders.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.

Lunge with foot on block
(Instructions for right side)
• Take one of your blocks and place it under the right foot and come into the lunge.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg.

Eka Pada Raja Kapotasana 2
(Instructions for right side)
• Do the pose facing into a wall to help with balance.
• With the left hand on the wall for stability, loop a belt round the back left foot, bend the leg and hold on with the right hand, walking the hand down the belt to get closer to the foot. (Skip the belt if you’re able to clasp the foot without help.)
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall. Balance/send them into the inner and outer armpits. Stretch evenly through the inner and outer armpit up into the elbow.
• If you can stay stable, take the left hand off the wall and clasp the belt (or the foot).
• Broaden and strengthen the left side of the rhomboid wall, balancing the stretch of the left inner and outer armpits, and bring it deeper into the back to facilitate the twist.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.

Eka Pada Raja Kapotasana 1
(Instructions for right side)
• Do the pose facing into a wall to help with balance.
• With the left hand on the wall for stability, loop a belt round the back left foot, bend the leg and hold on with the right hand, walking the hand down the belt to get closer to the foot. (Skip the belt if you’re able to clasp the foot without help.)
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall. Balance/send them into the inner and outer armpits. Stretch evenly through the inner and outer armpit up into the elbow.
• If you can stay stable, take the left hand off the wall and clasp the belt (or the foot).
• Broaden and strengthen the left side of the rhomboid wall, balancing the stretch of the left inner and outer armpits, and bring it deeper into the back to facilitate the twist.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.

Hanumanasana
(Instructions for right side)
• Come into the pose with as much support (bolster, folded blankets) under the legs, hips as necessary.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.

Parshva Bharadwajasana
• Come into the pose over a bolster.
• Take as much time as necessary to relieve the back, anywhere from 2-5 minutes on each side.

Pashchimottanasana
• Take a very gentle variation of this pose, with the feet hip width apart and the head supported.
• Hold for 2-3 minutes.

Shavasana
• Before coming into the pose, take any additional action to soften and relieve the lower back.
• Do the pose with the legs elevated, either with support under the knees or the calves resting on a chair.
• Hold the pose for at least ten minutes.


Related Posts:
Intermediate/Advanced Class with Donald Moyer 1/4/08
Intermediate/Advanced Marichyasana Practice
Intermediate/Advanced Twist and Arm Balance Practice
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Year of Yoga: Week 6

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Welcome to Week 6 of the Year of Yoga. This is the second week of our consolidation phase, where we are cycling through the essential intermediate poses, building stamina and endurance. An additional set of Surya Namaskar (Sun Salutations) has been introduced in this phase, and the timings of held poses has bumped up from 3 minutes to 5 minutes. If this proves to be too much of a leap for you, adjust your practices accordingly.

Remember that these are just suggestions, so adapt them according to the time you have available. The Friday and Monday practices are restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, or rest completely.

Please consult your doctor before beginning any new exercise routine and do not attempt poses that you have not been taught in class by a competent instructor.

Tuesday, February 5


Quiet Practice:


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

Active Practice:


• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utkatasana (Furious Pose)
• Garudasana (Eagle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Gomukhasana (Cow-Face Pose)
• Gomukhasana (Cow-Face Pose) – forward bend only without arms
• Baddha Konasana (Bound Angle Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, February 5


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose) (1.5 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (1.5 min each side)
• Adho Mukha Padmasana (Downward Facing Lotus Pose) (1.5 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, February 7


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes Pose)
• Pashasana (Noose Pose)
• Eka Hasta Bhujasana (Single Hand and Arm Pose)
• Parshva Bakasana (Side Crow Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, February 8


Quiet Practice:

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

Restorative Practice:

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

Saturday, February 9


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Ubhaya Padangusthasana (Both Big Toes Pose)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch pose 1)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, February 10


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Kapotasana on chair (Pigeon Pose)
• Urdhva Dhanurasana with feet on chair (Upward Bow Pose)
• Dwi Pada Viparita Dandasana with feet on chair (Two Leg Inverted Staff Pose)
• Urdhva Dhanurasana (Upward Bow Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Jatara Parivartanasana (Belly Turning Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5 min)
• Halasana (Plough Pose) (5 min)
• Paschchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, February 11


Quiet Practice:

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

Restorative Practice:

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