Yoga for Detox

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Yoga teacher, author and creator of Ms. Mindbody, Kate Hanley, asked me a few questions about yoga and the idea of detoxification for an article on the subject that has just been posted at Gaiam.com. (Hop on over to Kate's site and sign up for her weekly "Vegimental" wellness newsletter.) Here is the full text of our exchange:

In layman's terms, how does yoga promote detoxification? 

Yoga promotes detoxification at three major levels. 

1. At the cellular and organic level.

The cells of the body are suspended in a gluey mix of proteins and other materials called the Extra Cellular Matrix (ECM). If this supportive, goopy mixture is not moved around on a regular basis, it tends to harden. Think of when you were a kid and made papier mâché models. When the flour and water paste was wet, you could mold your paper strips any way you wanted, but once it dried up, it set into a hard shell. In much the same way, if you lead a sedentary life, the ECM in your body will start to congeal, with serious consequences for your cells and organs. For starters, your cells will no longer have a way to expel the waste products they produce. These waste products--Carbon Dioxide, water and lactic acid from production of energy and the lymphatic fluids that are part of the immune system--then start to build up in your tissues. Furthermore, the shape of a cell determines its function. If the cells of your organs become squished and cemented into place, it can have a serious effect on the ability of the organ to carry out its intended function. Certain cells can even begin to atrophy and die if they are held in the wrong shape. In a well-rounded yoga practice, every part of the body is pushed, pulled, twisted, turned and upended. The ECM is kept mobile and the cells and organs are encouraged to function in an optimal manner.

2. At the circulatory level.

We generally have the notion that the heart is the engine of the body's circulatory system. Essential as it is to life, it only drives half the system. That tirelessly pumping muscle pushes the blood out into the arteries, capillaries and cells, but what gets it back into the heart from the extremities? Both the spent, oxygen-depleted venous blood and the lymphatic fluid travel through a series of valves that require rhythmic muscular action to propel them. Conventional forms of exercise will do much to move the fluids through the body, but the deep tissues may not get reached in the way that they might with yoga poses such as twists, inversions and arm-balances.

3. At the systemic level.

Whether you've eaten too much junk food, burnt your fingers dousing the candles on your altar, had one glass of wine too many, or been yelled at by your boss, the human body has a stock way of reacting. The laundry list of physiological changes associated with what has come to be known as the "stress response" comes from an activation of the fight-or-flight response of the sympathetic nervous system. What, millions of years ago, kept us from getting eaten by saber-toothed tigers can cause a systemic deterioration in modern times that has the potential to be seriously damaging in the long term if left unchecked. The quieter side of a yoga practice--inversions, yogic breathing and restorative work--helps to stimulate the counter-response, the parasympathetic nervous system, returning the body to a state of relaxation and well-being.

What does it actually help your body dispose of? 

It helps you move the bi-products of cellular and organic activity out into the circulatory system where they can be properly disposed of. It stimulates circulation of the lymphatic/immune system, helping fine-tune the body's ability to fight off illness. It stimulates the process of elimination, helping to keep the digestive system toned and regular. It helps re-set the nervous system to a calmer, steadier baseline.

How does yogic breathing assist in detox? 

The movement of the diaphragm is as crucial to life as the heart. Yogic breathing is a powerful practice that should not be attempted without proper instruction. On the crudest level, it helps clear out carbon dioxide from the lung tissues. On a deeper level, it helps to retrain the diaphragm. We tend to have as many bad habits in breathing as we do in every other area of our lives. Yogic breathing exercises properly performed can help the diaphragm to move freely, stimulating the internal organs and integrating the core to make us stronger and more vital in everything we do.

Why is detoxification something we should seek out?

Humans originally evolved to be a social, nomadic people who supported themselves through hunting and gathering, in sync with the cycles of nature. Modern life has brought us, in only a few hundred years, about as far as we can get from the optimal state for which our bodies and nervous systems developed over millennia. We live isolated, sedentary lives under continual stress often from vague sources that we are barely aware of, let alone that we can do something about. It is up to us to take our daily well-being into our own hands. Mind/Body disciplines such as yoga can help fine-tune our lives, our minds and our bodies to overcome the stresses of the modern world.

Which three poses would you recommend to promote detox?

Adho Mukha Shvanasana - for the use of arms, legs and core.

Marichyasana 3 - for the twist.

Supta Baddha Konasana over a bolster (Or Shavasana with a lift under the trunk) - for the restorative effect.


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Year of Yoga: Week 26

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Welcome to the last week of our 4-week summer progression phase. Instead of beginning with Surya Namaskar (Sun Salutations), each practice begins with a few opening poses and is followed by Head Stand and variations. The reason for this is so that you will be fresher when you come to Head Stand and can spend more time developing maturity in the pose. If, for whatever reason, this new format does not work for you, feel free to go back to the earlier way of sequencing. Similarly, more time is devoted to Shoulder Stand and its variations in each practice. Modify as you see fit.

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

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, June 24


Quiet Practice:

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

Active Practice:

• Uttanasana (Intense Stretch Pose)
• Adho MukhaShvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose) OR Baddha Konasana (Bound Angle Pose) (20-30 sec)
• Parshva Padmasana (Side Lotus Pose) OR Parshva Baddha Konasana (Side Bound Angle Pose) (20-30 sec each side)
• Pindasana (Embryo Pose) in Padmasana (Lotus Pose) OR Baddha Konasana (Bound Angle Pose) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Anantasana (Vishnu’s Couch Pose)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Garudasana (Eagle Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Vatayanasana (Horse Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) (20-30 sec each side)
• Parshva Sarvangasana (Side Shoulder Stand) (20-30 sec each side)
• Janu Shirshasana (Head of the Knee Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Garbha Pindasana (Embryo Pose)
• Tolasana (Scale Pose)
• Urdhva Kukkutasana (Upward Cockerel Pose)
• Upavistha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose)
• Shavasana (Corpse Pose) (10 min)

Wednesday, June 25


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (intense Stretch Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand 1) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) ) (20-30 sec each side)
• Parshva Virasana (Side Hero Pose in Head Stand) (20-30 sec each side)
• Baddha Konasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Parshva Baddha Konasana (Side Bound Angle Pose in Head Stand) (20-30 sec each side)
• Upavishtha Konasana (Seated Angle Pose in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Chakrasana (Wheel Pose) (2-3 repetition) [Transition from lying on the back to Halasana (Plough Pose) to Adho Mukha Shvanasana (Downward Facing Dog Pose), not to be confused with Urdhva Dhanurasana (Upward Bow Pose), which is sometimes called Wheel Pose.]
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Salamba Shirshasana 2 (Head Stand 2) (20-30 sec)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Eka Pada Galavasana (Single Leg Galava’s Pose)
[Practice coming into the above arm balances both from the floor and from Shirshasana 2.]
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose) (20-30 sec each side)
• Parshva Padmasana (Side Lotus Pose) (20-30 sec each side)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (2-3 attempts)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (1-2 attempts each side)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (10 min)

Thursday. June 26


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand 2) (30-60sec)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose)
• Uttana Padasana (Face Up Pose)
• Sayanasana (Pose of Repose)
• Vrschikasana 1 (Scorpion Pose 1) with feet on chair (2-3 times)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair (2-3 times)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Eka Pada Raja Kapotasana 3 (Single Leg King Pigeon Pose 3)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Hanumanasana (Hanuman’s Pose)
• Eka Pada Raja Kapotasana 4 (Single Leg King Pigeon Pose 4)
• Urdhva Dhanurasana (Upward Wheel Pose) (3-5 times)
• Viparita Dandasana (Inverted Staff Pose)
• Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
• Eka Pada Urdhva Dhanurasana (Single Leg Upward Bow Pose)
• Natarajasana (Nataraja’s Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, June 27


Quiet Practice:

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

Restorative Practice:

• Uttanasana (Intense Stretch Pose) with feet apart and head supported (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) with head supported (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose) with head supported (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Sarvangasana (Shoulder Stand) over chair (5 min)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Inhalation 1) in Shavasana (Corpse Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Saturday, June 28


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parshva Virasana in Shirshasana (Side Hero Pose in Head Stand) (20-30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Parshva Baddha Konasana in Shirshasana (Side Bound Angle Pose in Head Stand) (20-30 sec each side)
• Upavishtha Konasana in Shirshasana (Seated Angle Pose in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back (3 times)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back
• Parshva Sarvangasana (Side Shoulder Stand)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Marichyasana 2 (Marichi’s Pose 2)
• Marichyasana 6 (Marichi’s Pose 6)
• Marichyasana 4 (Marichi’s Pose 1)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Janu Shirshasana (Head of the Knee Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, June 29


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand) • Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand 2) (30-60sec)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose)
• Uttana Padasana (Face Up Pose)
• Shalabhasana (Locust Pose)
• Chaturanga Dandasana 1 (Four Limbed Staff Pose 1)
• Chaturanga Dandasana 2 (Four Limbed Staff Pose 2)
• Nakrasana (Crocodile Pose)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Ushtrasana (Camel Pose)
• Kapotasana (Pigeon Pose) over a chair
• Kapotasana (Pigeon Pose)
• Raja Kapotasana (King Pigeon Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwajasana’s Pose) (1-3 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Monday, June 30


Quiet Practice:

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

Restorative Practice:

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



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Year of Yoga: Week 25

yoyintbanner

Welcome to week 3 of our 4-week summer progression phase. Instead of beginning with Surya Namaskar (Sun Salutations), each practice begins with a few opening poses and is followed by Head Stand and variations. The reason for this is so that you will be fresher when you come to Head Stand and can spend more time developing maturity in the pose. If, for whatever reason, this new format does not work for you, feel free to go back to the earlier way of sequencing. Similarly, more time is devoted to Shoulder Stand and its variations in each practice. Modify as you see fit.

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

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, June 17


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (intense Stretch Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (3-5 min)
• Salamba Shirshasana 2 (Head Stand 2) (20-30 sec)
• Salamba Shirshasana 3 (Head Stand 3) (20-30 sec)
• Baddha Hasta Shirshasana (Bound Arm Head Stand) (20-30 sec)
• Mukta Hasta Shirshasana (Free Arm Head Stand) (20-30 sec)
• Jathara Parivartanasana (Belly Turning Pose)
• Supta Padangusthasana 1 (Big Toe Pose 1)
• Supta Padangusthasana 2 (Big Toe Pose 2)
• Anantasana (Vishnu’s Couch Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Bharadwajasana 2 (Bharadwaja’s Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Marichyasana 2 (Marichi’s Pose 2)
• Krounchasana (Heron Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
• Marichyasana 5 or E (Marichi’s Pose 5 or E)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Kurmasana (Tortoise Pose)
• Tittibhasana (Firefly Pose)
• Supta Kurmasana (Sleeping Tortoise Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Wednesday, June 18


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (intense Stretch Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 2 (Head Stand 2) (30-60 sec)
• Salamba Shirshasana 1 (Head Stand 1) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Supta Virasana (Reclined Hero Pose)
• Paryankasana (Vishnu’s Couch Pose)
• Uttana Padasana (Face Up Pose)
• Setubandhasana (Bridge Lock Pose)
• Sayanasana (Pose of Repose)
• Vrishchikasana (Scorpion Pose) with feet on chair
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair
• Urdhva Dhanurasana (Upward Bow Pose) with feet on chair
• Urdhva Dhanurasana (Upward Bow Pose) (3-4 attempts)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) (2-3 attempts)
• Vrschikasana 1 (Scorpion Pose 1)
• Vrschikasana 2 (Scorpion Pose 2)
• Kapotasana (Pigeon Pose) over chair
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Jathara Parivartanasana (Belly Turning Pose)
• Ardha Halasana (Half Plough Pose) over chair (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Parshva Bharadwaja sana (Side Bharadwaja’s Pose) (1-3 min each side)
• Shavasana (Corpse Pose) (10 min)

Thursday. June 19


Quiet Practice:

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

Active Practice:

• Uttanasana (Intense Stretch Pose)
• Adho MukhaShvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose) OR Baddha Konasana (Bound Angle Pose) (20-30 sec)
• Parshva Padmasana (Side Lotus Pose) OR Parshva Baddha Konasana (Side Bound Angle Pose) (20-30 sec each side)
• Pindasana (Embryo Pose) in Padmasana (Lotus Pose) OR Baddha Konasana (Bound Angle Pose) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Chakrasana (Wheel Pose) (2-3 repetition) [Transition from lying on the back to Halasana (Plough Pose) to Adho Mukha Shvanasana (Downward Facing Dog Pose), not to be confused with Urdhva Dhanurasana (Upward Bow Pose), which is sometimes called Wheel Pose.]
• Ubhaya Padangusthasana (Both Big Toes Pose)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose) (20-30 sec each side)
• Pindasana (Embryo Pose) (20-30 sec each side)
• Parshva Pindasana (Side Embryo Pose) (20-30 sec each side)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (2-3 attempts)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (1-2 attempts each side)
• Bahradwajasana 2 (Bharadwaja’s Pose 2)
• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Tolasana (Scale Pose)
• Kukkutasana (Cockerel Pose) or Urdhva Kukkutasana (Upward Cockerel Pose)
• Pindasana (Embryo Pose)
• Simhasana 2 (Lion Pose 2)
• Gorakshasana (Cowherd’s Pose)
• Matsyasana (Fish Pose)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) with sacrum on block
[The above Padmasana (Lotus Pose) cycle can be done all at one go on one leg and then the other, holding each pose for 20-30 sec.]
• Upavistha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Akarna Dhanurasana (Bow to the Ear Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (10 min)

Friday, June 20


Quiet Practice:

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

Restorative Practice:

• Uttanasana (Intense Stretch Pose) with feet apart and head supported (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) with head supported (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose) with head supported (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Sarvangasana (Shoulder Stand) over chair (5 min)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Inhalation 1) in Shavasana (Corpse Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Saturday, June 21


Quiet Practice:

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

Active Practice:

• Uttanasana (Intense Stretch Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 2 (Head Stand 2) (30-60 sec)
• Salamba Shirshasana 1 (Head Stand 1) (3-5 min)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Baddha Konasana (Bound Angle Pose in Head Stand)
• Upavishtha Konasana (Seated Angle Pose in Head Stand)
• Urdhva Dandasana (Upward Staff Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Anantasana (Vishnu’s Couch Pose)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Vashisthasana 2 (Vashistha’s Pose 2)
• Kashyapasana (Kashyapa’s Pose)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Titthibasana (Firefly Pose)
• Kurmasana (Turtle Pose)
• Parshva Baksana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Ashtavakrasana (Ashtavakra’s Pose)
• Vishvamitrasana (Vishvamitra’s Pose)
• Chatushpadasana (Four Feet Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec each interlock of the fingers)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose in Shoulder Stand) (20-30 sec each side)
• Parshva Padmasana (Side Lotus Pose in Shoulder Stand)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (2-3 attempts)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (1-2 attempts each side)
• Janu Shirshasana (Head of the Knee Pose) (60-90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (10 min)

Sunday, June 22


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand) • Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand 2) (30-60sec)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose)
• Uttana Padasana (Face Up Pose)
• Sayanasana (Pose of Repose)
• Vrschikasana 1 (Scorpion Pose 1) with feet on chair (2-3 times)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair (2-3 times)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Urdhva Dhanurasana (Upward Wheel Pose) (3-5 times)
• Hanumanasana (Hanuman’s Pose)
• Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
• Eka Pada Urdhva Dhanurasana (Single Leg Upward Bow Pose)
• Natarajasana (Nataraja’s Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwajasana’s Pose) (1-3 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Monday, June 23


Quiet Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)
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Year of Yoga: Week 24

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Welcome to week 2 of our 4-week summer progression phase.

You will notice that the format of the practice has changed. Instead of beginning with Surya Namaskar (Sun Salutations), each practice begins with a few opening poses and is followed by Head Stand and variations. The reason for this is so that you will be fresher when you come to Head Stand and can spend more time developing maturity in the pose. If, for whatever reason, this new format does not work for you, feel free to go back to the earlier way of sequencing. Similarly, more time is devoted to Shoulder Stand and its variations in each practice. Modify as you see fit.

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

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, June 10


Quiet Practice:

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

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)

• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Baddha Konasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Parshva Baddha Konasana (Side Bound Angle Pose) (20-30 sec each side)
• Upavishtha Konasana (Seated Angle Pose in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose in Shoulder) (20-30 sec)
• Pindasana (Embryo Pose in Shoulder Stand) (20-30 sec)
• Parshva Pindasana (Side Embryo Pose in Shoulder Stand) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Bharadwajasana 2 (Bharadwaja's Pose 2)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Vatayanasana (Horse Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudrasana (Yogic Seal Pose)
• Parvatasana (Mountain Pose)
• Tolasana (Scale Pose) OR Urdhva Kukkutasana (Upward Cockerel Pose)
• Garbha Pindasana (Embryo in the Womb Pose)
[The above Padmasana (Lotus Pose) cycle can be done all at one go on one leg and then the other, holding each pose for 20-30 sec.]
• Upavishtha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Marichyasana 3 (Marichi's Pose 3)
• Shalabhasana (Locust Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, June 11


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Urdhva Prasarita Padasana (Upward Extended Legs Pose) (20-30 sec at each stage)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• Dandasana/Pashchimottanasana/Dandasana/Halasana (Staff Pose/Intense West Stretch Pose/Staff Pose/Plough Pose) roll-backs (5-8 repetitions)
• Chakrasana (Wheel Pose) (2-3 repetition) [Transition from lying on the back to Halasana (Plough Pose) to Adho Mukha Shvanasana (Downward Facing Dog Pose), not to be confused with Urdhva Dhanurasana (Upward Bow Pose), which is sometimes called Wheel Pose.]
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Tolasana (Scale Pose) OR Urdhva Kukkutasana (Upward Cockerel Pose)
• Garbha Pindasana (Embryo in the Womb Pose)
• Simhasana 2 (Lion Pose 2)
• Matsyasana (Fish Pose)
• Uttana Padma Mayurasana (Intense Lotus Peacock Pose) with block under sacrum
[The above Padmasana (Lotus Pose) cycle can be done all at one go on one leg and then the other, holding each pose for 20-30 sec.]
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose in Shoulder) (20-30 sec)
• Pindasana (Embryo Pose in Shoulder Stand) (20-30 sec)
• Parshva Pindasana (Side Embryo Pose in Shoulder Stand) (20-30 sec)
• Parshva Padmasana (Side Lotus Pose in Shoulder Stand) (20-30 sec)
• Parshva Sarvangasana (Side Shoulder Stand)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back (3 repetitions)
• Eka Pada Setu Bandha Sarvangasana (Single Leg bridge Pose in Shoulder Stand) (20-30 sec each side)
• Upavishtha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, June 12


Quiet Practice:

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

Active Practice

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Uttanasana (Intense Stretch Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Malasana (Garland Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Eka Hasta Bhujasana (Single Leg and Arm Pose)
• Bakasana (Crow Pose)
• Dwi Hasta Bhujasana (Both Legs and Arms Pose)
• Bhujapidasana (Pressure on the Arms Pose)
• Kurmasana (Turtle Pose)
• Titthibasana (Firefly Pose)
• Eka Pada Bakasana 1 (Single Leg Crow Pose 1)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Shalabhasana (Locust Pose)
• Uttana Padasana (Face Up Pose)
• Dhanurasana (Bow Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, June 13


Quiet Practice:

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

Restorative Practice:

• Uttanasana (Intense Stretch Pose) with feet apart and head supported (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) with head supported (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose) with head supported (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Sarvangasana (Shoulder Stand) over chair (5 min)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Inhalation 2) in Shavasana (Corpse Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Saturday, June 14


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand) • Pincha Mayurasana (Peacock Feather Pose)
• Slamba Shirshasana 2 (Head Stand 2) (30-60sec)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose)
• Uttana Padasana (Face Up Pose)
• Sayanasana (Pose of Repose)
• Vrschikasana 1 (Scorpion Pose 1) with feet on chair (2-3 times)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair (2-3 times)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Urdhva Dhanurasana (Upward Wheel Pose) (3-5 times)
• Hanumanasana (Hanuman’s Pose)
• Eka Pada Viparita Dandasana (Single Leg Inverted Staff Pose)
• Eka Pada Urdhva Dhanurasana (Single Leg Upward Bow Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, June 15


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parshva Virasana in Shirshasana (Side Hero Pose in Head Stand) (20-30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Parshva Baddha Konasana in Shirshasana (Side Bound Angle Pose in Head Stand) (20-30 sec each side)
• Upavishtha Konasana in Shirshasana (Seated Angle Pose in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back (3 times)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back
• Parshva Sarvangasana (Side Shoulder Stand)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Marichyasana 2 (Marichi’s Pose 2)
• Marichyasana 6 (Marichi’s Pose 6)
• Marichyasana 4 (Marichi’s Pose 1)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Monday, June 16


Quiet Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (3-5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)
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Year of Yoga: Week 23

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Our last progression phase, back in March and April, was eight weeks long. With the summer upon us, this next progression phase will only be four weeks long, taking us to the end of June. July and August will be a long recovery cycle featuring a variety of different practices and a much lighter load to enable you to go outside and take advantage of the better weather in the summer months.

You will notice that the format of the practice has changed. Instead of beginning with Surya Namaskar (Sun Salutations), each practice begins with a few opening poses and is followed by Head Stand and variations. The reason for this is so that you will be fresher when you come to Head Stand and can spend more time developing maturity in the pose. If, for whatever reason, this new format does not work for you, feel free to go back to the earlier way of sequencing. Similarly, more time is devoted to Shoulder Stand and its variations in each practice. Modify as you see fit.

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

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, June 3


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Uttanasana (Intense Stretch Pose) (1-2 Min)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) (1-2 min)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• 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)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, June 4


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Bharadwajasana 2 (Bharadwaja's Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudrasana (Yogic Seal Pose)
• Parvatasana (Mountain Pose)
• Tolasana (Scale Pose) OR Urdhva Kukkutasana (Upward Cockerel Pose)
• Garbha Pindasana (Embryo in the Womb Pose)
[The above Padmasana (Lotus Pose) cycle can be done all at one go on one leg and then the other, holding each pose for 20-30 sec.]
• Upavishtha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Marichyasana 3 (Marichi's Pose 3)
• Shalabhasana (Locust Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, June 5


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Uttanasana (Intense Stretch Pose) (1-2 Min)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) (1-2 min)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Maha Mudra (Great Seal)
• Janu Shirshasana (Head of the Knee Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Pashchimottanasana (Intense West Stretch Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Akarna Dhanurasana (Bow to the Ear Pose)
• Baddha Konasana (Bound Angle Pose)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Shavasana (Corpse Pose) (10 min)

Friday, June 6


Quiet Practice:

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

Restorative Practice:

• Uttanasana (Intense Stretch Pose) with feet apart and head supported (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) with head supported (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose) with head supported (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Sarvangasana (Shoulder Stand) over chair (5-10 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Inhalation 1) in Shavasana (Corpse Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Saturday, June 7


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Ubhaya Padangusthasana (Both Big Toes Pose)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Chakrasana (Wheel Pose) (2-3 repetition) [Transition from lying on the back to Halasana (Plough Pose) to Adho Mukha Shvanasana (Downward Facing Dog Pose) not to be confused with Urdhva Dhanurasana (Upward Bow Pose), which is sometimes called Wheel Pose.]
• Mayurasana (Peacock Pose) (2-3 attempts)
• Viparita Karani (Upside Down Pose) (5 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, June 8


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose (1-2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3-5 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parshva Virasana in Shirshasana (Side Hero Pose in Head Stand) (20-30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Parshva Baddha Konasana in Shirshasana (Side Bound Angle Pose in Head Stand) (20-30 sec each side)
• Upavishtha Konasana in Shirshasana (Seated Angle Pose in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (20-30 sec each side)
• Virasana (Hero Pose)
• Parvatasana (Mountain Pose)
• Supta Virasana (Reclined Hero Pose)
• Paryankasana (Couch Pose)
• Uttanapadasana (Limbs Raised Pose)
• Shalabhasana (Locust Pose)
• Chaturanga Dandasana (Four Limbed Staff Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Ushtrasana (Camel Pose)
• Uttanasana (Intense Stretch Pose) with the feet apart
• Marichyasana 3 (Marichi's Pose 3)
• Salamba Sarvangasana 1 (Shoulder Stand) (3-5 min)
• Salamba Sarvangasana 2 (Shoulder Stand) (20-30 sec each interlock of the fingers)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, June 9


Quiet Practice:

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

Restorative Practice:

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