Yoga Rag Round-Up: Yoga Journal (Oct 2008)

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A few interesting things this month:

favicon WELL BEING: GOOD MEMORY by Hilary Dowdle (pp. 43)

A great micro-introduction to the idea of neuroplasticity, the brain’s continual self-reorganization as a result of experience.

“Many people still think of the brain as a machine that wears out over time--the gears start to slip, and the belts get loose,” says neuroplasticity guru Michael Merzenich, a professor at the Keck Center for Integrative Neuroscience at the University of California at San Francisco. “But there’s a completely different way of looking at it. It’s a machine that’s constantly remodeling itself based on how you use it. When we start to lose our cognitive abilities, it’s not so much a problem of the brain’s physical condition but a result of how it’s been used.”

It’s great that this concept makes its way into the pages of Yoga Journal. The predominant take on yoga in the US is neo-religious, but some schools, such as Iyengar--the kind I practice and teach--has a very strong neuro-mechanical element which often gets looked down upon as being somehow less important than devotional practice.

favicon BASICS: URDHVA MUKHA SHVANASANA by Natasha Rizopoulos (pp. 66)

A great break down of key points and variations of Upward Facing Dog.

favicon HOME PRACTICE: BALANCED TO THE CORE WITH LISA BLACK by Elizabeth Winter (pp. 73)

An intermedate/advanced practice to strengthen the arms and core and open the hips in preparation for Ashtavakrasana (Ashtavakra’s Pose).

favicon PEACE OF MIND by Nora Isaacs (pp. 83)

A look at the idea of the Buddhist practice of mindfulness within the context of asana practice.

favicon MASTERCLASS: PINCHA MAYURASANA by Desiree Rumbaugh (pp. 101)

A short sequence designed to get you into Peacock Feather Pose/Forearm Stand from the perspective of Anusara yoga. If, like me, you are unfamiliar with the Universal Alignment Principles of Anusara Yoga much of the technical terminology may go over head, but it might be worth experimenting with as the language they use is very evocative.

And then, of course, there’s the usual panoply of inspirational and fluffy lifestyle stuff.

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Year of Yoga: Week 40

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Here is week 3 of the 4-week preparatory phase in our final cycle of the year. One set of Surya Namasakar (Sun Salutations) has been added. If for any reason you find this increase does not work for you, go back to a simple Adho Mukha Shvanasana (Downward Facing Dog Pose) and Uttanasana (Intense Stretch Pose) to warm the body up.

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

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. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas or poses that you have not been taught in class by a competent instructor.

Tuesday, September 30


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, October 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 Salutatation) (1 simple set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, October 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 Salutatation) (1 simple set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Marichyasana 1 (Marichi’s Pose 1) twist only
• Marichyasana 3 (Marichi’s Pose 3)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes Pose)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, October 3


Quiet Practice:

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

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (90 sec each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Supta Virasana (Reclined Hero Pose) (3 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 4) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, October 4


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:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (3 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, October 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 (15-30 min)

Active Practice:

• Surya Namaskar (Sun Salutatation) (1 simple set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Bhujangasana (Cobra Pose)
• Dhanurasana (Bow Pose)
• Ushtrasana (Camel Pose)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Paschchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, October 6


Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 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 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Breath 1) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 4 (Interrupted Breath 4) in seated position (5 min)
• Nadhi Shodhana 1b (Alternate Nostil Breathing 1b) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

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Year of Yoga: Week 39

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Here is week 2 of the 4-week preparatory phase in our final cycle of the year.

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. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas or poses that you have not been taught in class by a competent instructor.

Tuesday, September 23


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog pose) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, September 24


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Uttanasana (Intense Stretch pose) (2-3 min)
• Parshvottanasana (Intense Side Stretch pose)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose)
• Padangusthasana (Big Toe Pose)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, September 25


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) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (90 sec each side)
• Shavasana (Corpse Pose) (10 min)

Friday, September 26


Quiet Practice:

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

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Jathara Parivartanasana (Belly Turning Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (90 sec 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 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, September 27


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) (2-3 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) on chair (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Adho Mukha Virasana (Downward Facing Hero Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, September 28


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Kapotasana (Pigeon Pose) over chair (3 min)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose) (3 min)
• Urdhva Dhanurasana (Upward Bow Pose) feet on chair
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Paschchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, September 29


Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 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 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Breath 1) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 4 (Interrupted Breath 4) in seated position (5 min)
• Nadhi Shodhana 1b (Alternate Nostil Breathing 1b) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

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Year of Yoga: Week 38

yoyintbanner

Here is week 1 of the 4-week preparatory phase in our final cycle of the year.

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. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas or poses that you have not been taught in class by a competent instructor.

Tuesday, September 16


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana Downward Facing Dog pose) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, September 17


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Uttanasana (Intense Stretch pose) (2-3 min)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch pose)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose)
• Bharadwajasana 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, September 18


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) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolstert (90 sec each side)
• Shavasana (Corpse Pose) (10 min)

Friday, September 19


Quiet Practice:

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

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Jathara Parivartanasana (Belly Turning Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (90 sec 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 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, September 20


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) (2-3 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10` min)
• Viparita Dandasana (Inverted Staff Pose) on chair (3-5 min)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Ardha Adho Mukha Padmasana (Downward Facing Lotus Pose) (90 sec each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose) (90 sec each side)
• Janu Shirshasana (Head of the Knee Pose) (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, September 21


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3-5 min)
• Bhujangasana (Cobra Pose)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Ushtrasana (Camel Pose)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Paschchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Monday, September 22


Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 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 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Breath 1) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 4 (Interrupted Breath 4) in seated position (5 min)
• Nadhi Shodhana 1b (Alternate Nostil Breathing 1b) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

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Year of Yoga: Week 37

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Here is week 2 in our 2-week recovery phase before beginning our final cycle of the year.

When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas that you have not been taught in class by a competent instructor.

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

Tuesday, September 9


Quiet Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, with breath awareness (5 min)
• Child’s Pose over a bolster, with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Breath 1) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Breath 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in any seated position (5 min)
• Viloma 4 (Interrupted Breath 4) in any seated position (5 min)
• Viloma 5 (Interrupted Breath 5) in any seated position (5 min)
• Nadi Shodhana 1b (Alternate Nostril Breathing 1b) in any seated position (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Wednesday, September 10


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Thursday, September 11


Quiet Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, with breath awareness (5 min)
• Child’s Pose over a bolster, with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 3 (Interrupted Breath 3) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in any seated position (5 min)
• Viloma 6 (Interrupted Breath 6) in any seated position (5 min)
• Nadi Shodhana 1b (Alternate Nostril Breathing 1b) in any seated position (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Friday, September 12


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Saturday, September 13


Quiet Practice:

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

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (2-3 min)
• Uttanasana (Intense West Stretch Pose) with the head supported (2-3 min)
• Salamba Shirshasana (5-10 min)
• Supta Virasana (Reclined Hero Pose ) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose) (10-30 min)

Sunday, September 14


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Monday, September 15


Quite Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, with breath awareness (5 min)
• Child’s Pose over a bolster, with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 3 (Interrupted Breath 3) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in any seated position (5 min)
• Viloma 6 (Interrupted Breath 6) in any seated position (5 min)
• Nadi Shodhana 1b (Alternate Nostril Breathing 1b) in any seated position (5 min)
• Shavasana (Corpse Pose) (5-10 min)

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Year of Yoga: Week 36

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If you’re in the northerm hemisphere, summer is over and it’s time to buckle down to work once again. Here’s the first week in a 2-week recovery phase of super-gentle simple practices to give you a chance to ease into the fall before beginning our final cycle of the year.

When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas that you have not been taught in class by a competent instructor.

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

Tuesday, September 2


Quiet Practice:

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

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (2-3 min)
• Uttanasana (Intense West Stretch Pose) with the head supported (2-3 min)
• Salamba Shirshasana (5-10 min)
• Supta Virasana (Reclined Hero Pose ) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (90 sec each side)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose) (10-30 min)

Wednesday, September 3


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Thursday, September 4


Quiet Practice:

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

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (2-3 min)
• Uttanasana (Intense West Stretch Pose) with the head supported (2-3 min)
• Salamba Shirshasana (5-10 min)
• Supta Virasana (Reclined Hero Pose ) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (90 sec each side)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose) (10-30 min)

Friday, September 5


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Saturday, September 6


Quiet Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster, with breath awareness (5 min)
• Child’s Pose over a bolster, with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Breath 1) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Breath 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in any seated position (5 min)
• Viloma 4 (Interrupted Breath 4) in any seated position (5 min)
• Viloma 5 (Interrupted Breath 5) in any seated position (5 min)
• Nadi Shodhana 1b (Alternate Nostril Breathing 1b) in any seated position (5 min)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, September 7


• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5-15 min)

OR

• Any non-yoga related activity

Monday, September 8


Quite Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) with the head supported (2-3 min)
• Uttanasana (Intense West Stretch Pose) with the head supported (2-3 min)
• Salamba Shirshasana (5-10 min)
• Supta Virasana (Reclined Hero Pose ) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose) (10-30 min)

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