Year of Yoga: Week 20



Welcome to week 2 of our second cycle of the year. This is a much shorter cycle, taking us through to the end of June, with July and August being a long recovery cycle with a much lighter load to take advantage of the better weather in the summer months.

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, May 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)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
* Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, May 14


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Viparita Dandasana (Inverted Staff Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5 min)
• Halasana (Plough Pose) (5 min)
• Janu Shirshasana (Head of the Knee Pose) (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, May 15


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)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Bharadwajasana 2 (Bharadwaja's Pose 2)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 3 (Marichi's Pose 3)
• Marichyasana 6 or F (Marichi's Pose 6 or F)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, May 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 (15-30 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)
• 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, May 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:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• 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 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (3 min)
• Halasana (Plough Pose) (3 min)
• Adho Mukha Virasana (Downward Facing Hero Pose) (3 min)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose) (90 sec each side)
• Janu Shirshasana (Head of the Knee Pose) (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)


Sunday, May 18


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

Monday, May 19


Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 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 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 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10 min)