Year of Yoga: Week 18



Here is week two of our two-week recovery phase. You will notice that the practices are considerably softer and there is more pranayama. 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, April 29


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:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Wednesday, April 30


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 1 (Interrupted Breath 2) (5 min)
• Ujjayi 8 (Victorious Breath 8) (5 min)
• Viloma 4 (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) (3-5 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)

Thursday, May 1


Quiet Practice:

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

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Friday, May 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 (15-30 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)
• 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) (3-5 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)

Saturday, May 3


Quiet Practice:

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

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Sunday, May 4


Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 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 5) (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)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Ardha Halasana (Plough Pose) over chair (5 min)
• Shavasana (Corpse Pose) (5 min)

Monday, May 5


Quiet Practice:

• Meditation Practice (20-30 min)

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

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Year of Yoga: Week 17



Here we begin the first week in our two-week recovery phase. You will notice that the practices are considerably softer and there is more pranayama. 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, April 22


Quiet Practice:

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

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster (3-5 min)
• Setu Bandha (Bridge Pose) over bolster (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster (3-5 min each side)
• Child’s Pose over bolster (3-5 min)
• Shavasana (Corpse Pose) (5-10 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)
• Shavasana (Corpse Pose) (5-10 min)

Wednesday, April 23


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:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Thursday, April 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)

Restorative Practice:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Janu Shirshasana (Head of the Knee Pose) (60-90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (2-3 min)
• Child’s Pose (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Child’s Pose (2-3 min)
• Pashchimottanasana (Intense West Stretch Pose) (2-3 min)
• Janu Shirshasana (Head of the Knee Pose) (60-90 sec each side)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Uttanasana (Intense Stretch Pose) (2-3 min)
• Sarvangasana (Shoudler Stand) on chair (5 min)
• Setu Bandha (Bridge Pose) over bolster (5 min)
• Shavasana (Corpse Pose) (10 min)

Friday, April 25


Quiet Practice:

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

Restorative Practice:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Saturday, April 26


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:

• Uttanasana (Intense Stretch Pose) (2-3 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2-3 min)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1) (2-3 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster (3-5 min)
• Setu Bandha (Bridge Pose) over bolster (3-5 min)
• Viparita Karani (Upside Down Pose) (3-5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over bolster (3-5 min each side)
• Child’s Pose over bolster (3-5 min)
• Shavasana (Corpse Pose) (5-10 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)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, April 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:

• Shavasana (Corpse Pose) (20-30 min)

OR

• Any non-yoga related activity

Monday, April 28


Quiet Practice:

• Setu Bandha (Bridge Pose) over bolster 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)
• 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) (3-5 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)

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Away From My Mat...

I'll be out of town for the next couple of weeks, so I'll be posting weeks 17 and 18, the two-week recovery phase, later today. Also, the store will be closed until my return at the beginning of May.

Witold
|

Arm Balances and Inversions

Check out this great demonstration of poses. (Although, at round the 1:55 mark I suspect there's a little camera trickery involved.) Love those rope walls.


Yogaduke ( music by Krishna Das ) from Yogaduke on Vimeo.
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Year of Yoga: Week 16



Welcome to the final week of our first progression phase! Next week will begin a two-week recovery phase of softer practices to give you a break before we begin the next cycle in the middle of May.

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

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

Tuesday, April 15


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Tikonasana (Extended Triangle Pose)
• Uttanasana (Intense Stretch Pose)
• Utthita Parshvakonasana (Extend Side Angle Pose)
• Padangusthasana (Big Toe Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand)
• Upavistha Konasana Shirshasana (Seated Angle Pose in Head Stand)
• Urdhva Dandasana (Upward Staff Pose)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Tittibhasana (Firefly Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Baddha Konasana Sarvangasana (Bound Angle Shoulder Stand)
• Upavistha Konasana Sarvanagsana (Seated Angle in Shoulder Stand)
• Supta Konasana (Reclined Angle Pose)
• Halasana (Plough Pose) (3-5 min)
• Baddha Konasana (Bound Angle Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Kurmasana (Turtle Pose)
• Supta Kurmasana (Sleeping Turtle Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Wednesday, April 16


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) lunge only
• 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 Bow Pose) (3 repetitions)
• Dwi Pada Viparita Dandasana (Two Leg Upward Bow Pose)
• Natarajasana (Nataraja’s Pose)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) (90 sec each side)
• Pashchimottanasana (1-3 min)
• Shavasana (10 min)

Thursday, April 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:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot Pose)
• Prasarita Padottanasana 2 (Widespread Feet Pose 2)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (5 min)
• Adho Mukha Virasana (Downward Facing Hero Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Ardha Baddha Pada Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corspe Pose) (10 min)

Friday, April 18


Quiet Practice:

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

Restorative Practice:

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

Saturday, April 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 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)
• Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
• Parshva Shirshasana (Side Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Supta Virasana (Reclined Hero Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Head Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Head Stand) • Parshva Sarvangasana (Side Shoulder Stand)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, April 20


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Arhda Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (8-10min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Setu Bandha (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (1-3 min)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)
• Supta Konasana (Reclined Angle Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Shavasana (10 min)

Monday, April 21


Quiet Practice:

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

Restorative Practice:


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

Check out this trailer for the upcoming doc "Enlighten Up!" produced and directed by Kate Churchill from Nama Productions.



Can't wait. It looks excellent.

[Thanks to
Souljerky.]
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"It's what elevates you above the beasts of the field, it's what makes you *special*."

"You invest so much in it, don't you? It's what elevates you about the beasts of the field, it's what makes you special. Homo sapiens, you call yourself. Wise Man. Do you even know what it is, this consciousness you cite in your own exaltation? Do you even know what it's for?

"Maybe you think it gives you free will. Maybe you've forgotten that sleepwalkers converse, drive vehicles, commit crimes and clean up afterward, unconscious the whole time. maybe nobody's told you that even waking souls are only slaves in denial.

"Make a conscious choice. Decide to move your index finger. Too late! The electricity's already halfway down your arm. Your body began to act a full half-second before your conscious self "close" to, for the self chose nothing; something else set your body in motion, sent an executive summary--almost an afterthought--to the homunculus behind your eyes. That little man, that arrogant subroutine that thinks of itself as the person, mistakes correlation for causality: It reads the summary and it sees the hand move, and it thinks that one drove the other.

"But it's not in charge. You're not in charge. If free will even exists, it doesn't share living space with the likes of you.

"Insight, then. Wisdom. The quest for knowledge, the derivation of theorems, science and technology and all those exclusively Human pursuits that must surely rest on a conscious foundation. Maybe that's what sentience would be for--if scientific breakthroughs didn't spring fully formed from the subconscious mind,. manifest themselves in dreams, as full-blown insights after a deep night's sleep. It's the most basic rule of the stymied researcher: stop thinking about the problem. Do something else. It will come to you if you just stop being conscious of it.

"Every concert pianist knows that the surest way to ruin a performance is to be aware of what the fingers are doing. Every dancer and acrobat knows enough to let the mind go, let the body run itself. Every driver of any manual vehicle arrives at destinations with no recollection of the stops and turns and roads travelled in getting there. You are all sleepwalkers, whether climbing creative peaks or slogging through some mundane routine for the thousandth time. You are all sleepwalkers.

"Don't even try to talk about the learning curve. Don't bother citing the months of deliberate practice that precede the unconscious performance, or the years of study and experiment leading up to the gift-wrapped eureka moment. So what if your lessons are all learned consciously? Do you think that proves there's no other way? Heuristic software's been learning from experience for over a hundred years. Machines master chess, cars learn to drive themselves, statistical programs face problems and design the experiments to solve them and you think that the only path to learning leads through sentience? You're Stone Age nomads eking out some marginal existence on the veldt--denying even the possibility of agriculture, because hunting and gathering was good enough for your parents.

"Do you want to know what consciousness is for? Do you want to know the only real purpose it serves? Training wheels. You can't see both aspects of the Necker Cube at once, so it lets you focus on one and dismiss the other. that's a pretty half-assed way to parse reality. You're always better off looking at more than one side of anything. Go on, try. Defocus. It's the next logical step.

"Oh, but you can't. There's something in the way.

"And it's fighting back."


The above is an excerpt from the challenging but excellent hard scifi/post-cyberpunk novel "Blindsight" by Peter Watts. It tells the story of a first contact attempt with an utterly alien and potentially hostile species in deep space by a team of astronauts.


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Year of Yoga: Week 15



Welcome to Week 7 of our first progression phase. If you find any given pose beyond you, start to think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE.

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

Tuesday, April 8


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikapada Shirshasana (Single Leg to the Side Pose)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand)
• Upavishtha Konasana Shirshasana (Seated Angle Pose in Head Stand)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (intense Stretch Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Marichyasana 2 (Marichi’s Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• Urdhva Padmasana Sarvangasana (Upward Lotus Pose in Shoulder Stand)
• Pindasana in Sarvangasana (Embryo in Shoulder Stand)
• Shavasana (Corpse Pose) (10 min)

Wednesday, April 9


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Kurmasana (Turtle Pose)
• Supta Kurmasana (Sleeping Turtle Pose)
• Titthibasana (Firefly Pose)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Vishvamitrasana (Vishvamitra’s Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, April 10


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) lunge only
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Urdhva Dhanurasana (Upward Bow Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) feet on chair
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Sayanasana (Pose of Repose)
• Vrshchikasana 1 (Scorpion Pose 1)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) (90 sec each side)
• Pashchimottanasana (1-3 min)
• Shavasana (10 min)

Friday, April 11


Quiet Practice:

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

Restorative Practice:

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

Saturday, April 12


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Parshva Shirshasana (Side Head Stand)
• Parshva Baddha Konasana Shirshasana (Side Bound Lotus Head Stand)
• Upavishtha Konasana Shirshasana (Seated Angle Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Supta Virasana (Reclined Hero Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Head Stand)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back
• Eka Pada Parshva Sarvangasana (Single Leg Side Head Stand)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back
• Parshva Sarvangasana (Side Shoulder Stand)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, April 13


Quiet Practice:

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

Active Practice:

• Surya Namaskar (Sun Salutation) (1 simple set, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (1 challenging set, 3-5 rounds)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot Pose)
• Uttanasana (Intense Stretch Pose)
• Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (8-10min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Setu Bandha (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (5 min)
• Upavishtha Konasana (Seated Angle Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Pashchimottanasana (3 min)
• Shavasana (10 min)

Monday, April 14


Quiet Practice:

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

Restorative Practice:


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

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