Here is week 2 of our 2-month summer phase. The focus of the long practice this week is forward bends.

The format for the summer phase is different from the previous recovery phase back in April, as it is intended to carry us through all of July and August. Each week there will be one longer active practice and three additional shorter practices. On these days there will also be a longer quiet practice featuring pranayama and restorative work. Additionally, there will be one longer pranayama/restorative practice and two days of complete rest where I would encourage you to partake of some other non-yoga physical activity. Adapt the practices to your needs. If you want more active work, you might revisit your favorite practices (or the more challlenging ones) from earlier in the year. If you find you need less active work, focus only on the quiet practices.

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, July 8

Quiet Practice:

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

Active Practice:

• Sukhasana (Comfortable Pose)
• Parvatasana (Mountain Pose in Comfortable Pose)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Bharadawajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Triangmukhaipkapada Paschimottanasana (Three Limbs Facing Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Marichyasana 2 (Marichi’s Pose 2)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Nidrasana (Yoga Seal Pose)
• Upavistha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose) (2-3 min)
• Shalabhasana (Locust Pose) (20-30 sec)
• Setu Bandha (Bridge Pose) over a bolster (3-5 min)
• Parshva Bharadwajasana (Side Bharadawaja’s Pose) over a bolster (90 sec each side)
• Shavasana (Corpse Pose) (10-15 min)

Wednesday, July 9

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• Uttanasana (Intense Stretch Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)

Thursday, July 10

Quiet Practice:

• Viparita Karani (Upside Down Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Bharadwajasana 2 (Bahradwaja’s Pose 2)
• Marichyasana 6 or F (Marichi’s Pose 6 or F)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)

Friday, July 11

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

OR

• Any non-yoga related activity

Saturday, July 11

Quiet Practice:

• Setu Bandha (Bridge Pose) over a bolster (5 min)
• Child’s Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Viloma 3(Interrupted Breath 3) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 6 (Interrupted Breath 6) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Supta Virasana (Reclined Hero Pose (5 min)
• Viparita Dandasana (Reclined Staff Pose) over a chair (3 min)
• Urdhva Dhanurasana (Upward Bow Pose) with feet on chair (3 times)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) with feet on chair (3 times)
• Urdhva Dhanurasana (Upward Bow Pose) (3 times)
• Uttanasana (Intense Stretch Pose)
• Ardha Halasana (Plough Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (1-3 min each side)
• Shavasana (Corpse Pose) (5-10 min)

Sunday July 13

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

OR

• Any non-yoga related activity

Monday, July 14

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) 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)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Viloma 5 (Interrupted Breath 4) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5 min)

Here we are at the beginning of our 2-month summer phase. The format here will be a little different from the previous recovery phase back in April, as it is intended to carry us through all of July and August. Each week there will be one longer active practice and three additional shorter practices. On these days there will also be a longer quiet practice featuring pranayama and restorative work. Additionally, there will be one longer pranayama/restorative practice and two days of complete rest where I would encourage you to partake of some other non-yoga physical activity. Adapt the practices to your needs. If you want more active work, you might revisit your favorite practices (or the more challlenging ones) from earlier in the year. If you find you need less active work, focus only on the quiet practices.

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, July 1

Quiet Practice:

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

Active Practice:

• Virasana (Hero Pose)
• Parvatasana (Mountain Pose in Hero Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Uttanasana (Intense Stretch Pose) with feet apart
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Padangusthasana (Big Toe Pose)
• Ardha Chandrasana (Half Moon Pose)
• Pada Hastasana (Hand Under Foot Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Prasarita Padottanasana (Wide Spread Feet Pose 1
• Virabhadrasana 1 (Warrior Pose 1)
• Bharadawajasana 2 (Bharadwaja's Pose 2)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (10-15 min)

Wednesday, July 2

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Child's Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose) with feet apart
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5-10 min)

Thursday, July 3

Quiet Practice:

• Viparita Karani (Upside Down Pose) (5 min)
• Child's Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 1 (Interrupted Breath 1) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 5 (Interrupted Breath 5) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Bharadwajasana 2 (Bahradwaja's Pose 2)
• Marichyasana 3 (Marichi's Pose 3)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)

Friday, July 4

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

OR

• Any non-yoga related activity

Saturday, July 5

Quiet Practice:

• Setu Bandha (Bridge Pose) over a bolster (5 min)
• Child's Pose over a bolster (5 min)
• Shavasana (Corpse Pose) with simple breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) (5 min)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Viloma 3(Interrupted Breath 3) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 6 (Interrupted Breath 6) (5 min)
• Nadhi Shodhana 1b (Alternate Nostril Breathing 1b) (5 min)
• Meditation Practice (5-15 min)
• Shavasana (Corpse Pose) (5 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Ushtrasana (Camel Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)

Sunday July 6

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

OR

• Any non-yoga related activity

Monday, July 7

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) 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)
• Viloma 2 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (Interrupted Breath 4) (5 min)
• Viloma 5 (Interrupted Breath 4) (5 min)
• Nadi Shodana 1b (Alternate Nostril Breathing 1b) (5 min)
• Shavasana (Corpse Pose) (5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (5 min)

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)

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)

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)
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