Year of Yoga: Week 14

yoyintbanner

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

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

Tuesday, April 1


Quiet Practice:

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

Active Practice

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

Wednesday, April 2


Quiet Practice:

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

Active Practice:

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

Thursday, April 3


Quiet Practice:

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

Active Practice:

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


Friday, April 4


Quiet Practice:

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

Restorative Practice:

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

Saturday, April 5


Quiet Practice:

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

Active Practice:

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

Sunday, April 6


Quiet Practice:

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

Active Practice:

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

Monday, April 7


Quiet Practice:

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

Restorative Practice:


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

Year of Yoga: Week 13

yoyintbanner

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

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

Tuesday, March 25


Quiet Practice:

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

Active Practice:

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

Wednesday, March 26


Quiet Practice:

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

Active Practice:

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

Thursday, March 27


Quiet Practice:

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

Active Practice:

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

Friday, March 28


Quiet Practice:

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

Restorative Practice:

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

Saturday, March 29


Quiet Practice:

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

Active Practice:

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

Sunday, March 30


Quiet Practice:

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

Active Practice:

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

Monday, March 31


Quiet Practice:

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

Restorative Practice:


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

Krishnamurti: The Tidy Room

51BEZFZQ96L._SS500_
I rediscovered this quote from Krishnamurti which describes the process of spiritual practice beautifully. It comes from his book "Freedom From The Known," which I highly recommend.


"Verbally we can go only so far. What lies beyond cannot be put into words because the word is not the thing. Up to now, we can describe, explain, but no words or explanations can open the door. What will open the door is daily awareness and attention: awareness of how we speak, what we say, how we walk, what we think. It is like cleaning a room and keeping it in order. Keeping the room in order is important in one sense, but totally unimportant in another. There must be order in the room, but order will not open the door or the window. What will open the door is not your volition or desire. You cannot possible invite the other. All you can do is to keep the room in order, which is to be virtuous for itself, not for what it will bring. To be sane, rational, orderly. Then perhaps, if you are lucky, the window will open and the breeze will come in."


(The punctuation might be a bit off. For some reason I couldn't find my copy of the book and had to transcribe it from a lecture series I've ben listening to.)


|

Year of Yoga: Week 12

yoyintbanner

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

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

Tuesday, March 18


Quiet Practice:

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

Active Practice:

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

Wednesday, March 19


Quiet Practice:

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

Active Practice:

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

Thursday, March 20


Quiet Practice:

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

Active Practice:

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

Friday, March 21


Quiet Practice:

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

Restorative Practice:

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

Saturday, March 22


Quiet Practice:

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

Active Practice:

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

Sunday, March 23


Quiet Practice:

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

Active Practice:

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

Monday, March 24


Quiet Practice:

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

Restorative Practice:

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

Year of Yoga: Week 11

yoyintbanner

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

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

Tuesday, March 11


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Vatayanasana (Horse Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Padmasana in Adho Mukha Vrkshasana (Lotus Pose in Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Padmasana in Pincha Mayurasana (Lotus Pose in Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Urdhva Padmasana in Shirshasana (Upward Lotus Pose in Head Stand)
• Parshva Padmasana in Shirshasana (Side Lotus in Head Stand)
• Pindasana in Shirshasana (Embryo Pose in Head Stand)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-8 min)
• Urdhva Padmasana in Sarvangasana (Upward Lotus Pose in Shoulder Stand)
• Parshva Padmasana in Sarvangasana (Side Lotus Pose in Shoulder Stand)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)
• Pindasana in Sarvangasana (Embryo Pose in Shoulder Stand)
• Halasana (Plough Pose) (5 min)
• Vajrasana (Thunderbolt Pose) with a roll behind the knees
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, March 12


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)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Dwi Pada Koundinyasana (Two Leg Koundinya’s Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Eka Pada Galavasana (Single Leg Galava’s Pose)
• Urdhva Kukkutasana (Upward Cockerel Pose)
• Parshva Kukkutasana (Side Cockerel Pose)
• Galavasana (Galava’s Pose)
• Yogadandasana (Yoga Staff Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, March 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 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Virasana/Parvatasana (Mountain Pose in Hero Pose)
• Virasana/Garudasana Arms (Hero Pose with Eagle Pose arms)
• Gomukhasana (Cow Face Pose)
• Pashchima Namaskar Padmasana (Lotus Pose with Reverse Prayer Pose)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Chaturanga Dandasana (Four Limbed Staff Pose 1)
• Purvottanasana (Intense East Stretch Pose)
• Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Adho Mukha Vrkshasana (Hand Stand) with hands turned out
• Adho Mukha Vrkshasana (Hand Stand) with hands turned back
• Pincha Mayurasana (Peacock Feather Pose)
• Pincha Mayurasana (Peacock Feather Pose) with palms turned up
• Shirshasana 1 (Head Stand 1)
• Shirshasana 2 (Head Stand 2)
• Shirshasana 3 (Head Stand 3)
• Baddha Hasta Shirshasana (Bound Hand Head Stand)
• Mukta Hasta Shirshasana (Free Hand Head Stand)
• Supta Virasana (Reclined Hero Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana 1 (Shoulder Stand 1)
• Sarvangasana 2 (Shoulder Stand 2)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Shavasana (10 min)

Friday, March 14


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 15


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• 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)
• Hanumanasana (Hanuman’s Pose)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 3 (Single Leg King Pigeon Pose 3)
• Eka Pada Raja Kapotasana 4 (Single Leg King Pigeon Pose 4)
• Rajakapotasana (King Pigeon Pose)
• Ganda Bherundhasana (Formidable Cheek Pose)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Kapinjalasana (Kapinjala’s Pose)
• Natarajasana (Nataraja’s Pose)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Marichyasana 3 (Marichi’s Pose 3) practiced gently
• Janu Shirshasana (Head of the Knee Pose) with support for the head (1.5 min each side)
• Pashchimottanasana with support for the head (1-3 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, March 16


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Parivrtta Supta Padangusthasana (Revolved Big Toe Pose)
• Anantasana (Vishnu’s Couch Pose)
• Uttana Padasana (Legs Up Pose)
• Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)
• Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)
• Utthita Hasta Padangusthasana 3 (Extended Hand to Big Toe Pose 3)
• Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)
• Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
• Supta Baddha Konasana (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-8 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Monday, March 17


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)
|

New Site Feature: Bookstore

I've added a new feature to the site: a bookstore. Right now all I have up are my two books and two fun practice charts, but I hope to be adding a collection of items of interest to the serious yoga practitioner to the inventory over the coming months.
|

Year of Yoga: Week 10

yoyintbanner

Welcome to Week 2 of our progression phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. Always be safe.

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

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

Tuesday, March 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:

• 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)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parighasana (Gate Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Ardha Baddha Padmottanasana (Half Bound Intense Stretch Pose)
• Garudasana (Eagle 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, March 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)
• 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)
• Adho Mukha Ardha Padmasana (Dowward Facing Half Lotus Pose)
• Adho Mukha Padmasana (Dowward Facing Lotus Pose)
• Parvatasana (Mountain Pose)
• Simhasana 2 (Lion Pose 2)
• Baddha Padmasana (Bound Lotus Pose)
• Supta Vajrasana (Reclined Thunderbolt Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Urdhva Padmasana in Sarvangasana (Upward Lotus pose in Shoulder Stand)
• Parshva Padmasana in Sarvangasana (Side Lotus in Shoulder Stand)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)
• Halasana (Plough Pose) (5 min)
• Vajrasana (Thunderbolt Pose) with a roll behind the knees
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, March 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 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)
• Padangusthasana (Big Toe Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Akarna Dhanurasana (Bow to Ear Pose)
• 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)
• Upavishtha Konasana (Seated Angle Pose)
• Parshva Upavishtha Konasana (Side Seated Angle Pose)
• Parivrtta Upavishtha Konasana (Revolved Seated Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Friday, March 7


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 8


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• 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)
• Shalabhasana (Locust Pose)
• Bhujangasana (Cobra Pose)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Ushtrasana (Camel Pose)
• Bekhasana (Frog Pose)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Gherandasana 1 (Gheranda’s Pose 1)
• Gherandasana 2 (Gheranda’s Pose 2)
• Ardha Halasana (Half Plough Pose) over a chair (5 min)
• Marichyasana 3 (Marichi’s Pose 3) practiced gently
• Janu Shirshasana (Head of the Knee Pose) with support for the head (1.5 min each side)
• Pashchimottanasana with support for the head (1-3 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, March 9


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• 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)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Malasana (Garland Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Marichyasana 2 (Marichi’s Pose 2)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 4 (Marichi’s Pose 4)
• Marichyasana 5 or E (Marichi’s Pose 5 or E)
• Marichyasana 6 or F (Marichi’s Pose 6 or F)
• Kurmasana (Tortoise Pose)
• Eka Pada Shirshasana (Single Leg Behind the Head Pose)
• Marichyasana 7 (Marichi’s Pose 7 or G)
• Marichyasana 8 (Marichi’s Pose 8 or E)
• 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)

Monday, March 10


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)
|