Year of Yoga: Week 35



Here is week 9 of our 2-month summer phase. The focus of the long practice this week is back 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, August 26


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Virabhadrasana 2 (Warrior Pose 2)
• Uttanasana (Intense Stretch Pose) with the feet apart
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Virabhadrasana 3 (Warrior Pose 3)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose)
• Viparita Dandasana (Inverted Staff Pose) over a chair
• Kapotasana (Pigeon Pose) over a chair
• Urdhva Dhanurasana (Upward Bow Pose) (2-3 attempts)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) (2-3 attempts)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose) with the feet apart
• Ardha Halasana (Half Plough Pose) over a chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (1-3 min each side)
• Pashchimottanasana (Intense West Stretch Pose) (3 min)
• Shavasana (Corpse Pose) (10-15 min)

Wednesday, August 27


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)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
• Prasarita Padottanasana 2 (Wide Spread Feet Pose 2)
• Padangusthasana (Big Toe 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, August 28


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)
• Bharadwajasana 2 (Bahradwaja’s Pose 2)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Janu Shirshasana (Head of the Knee Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)
• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Shavasana (Corpse Pose) (5-10 min)

Friday, August 29


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

OR

• Any non-yoga related activity

Saturday, August 30


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:

• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Paripurna Navasana (Full Boat Pose)
• Ardhva 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)
• 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, August 31


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

OR

• Any non-yoga related activity

Monday, September 1


Quite Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) 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)

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Year of Yoga: Week 34



Here is week 8 of our 2-month summer phase. The focus of the long practice this week is inversions and twists.

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, August 19


Quiet Practice:

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

Active Practice:

• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• UtthitaTrikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Baddha Konasana (Bound Angle Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-8 min)
• Parshva Virasana Shirshasana (Side Hero Pose in Head Stand) (20-30 sec each side)
• Parshva Sarvangasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikpada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Jathara Parivartasana (Bellly Turning Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes 2)
• Marichyasana 4 (Marichi’s Pose 4)
• Pahasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Urdhva Padmasana in Sarvangasana (Upward Lotus Pose in Shoulder Stand) (20-30 sec each side)
• Parshva Padmasana (Side Lotus Pose in 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)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10-15 min)

Wednesday, August 20


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)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parshvottanasana (intense Side Stretch Pose)
• Virabhadrasana 3 (Warrior Pose 3)
• 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, August 21


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:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Marichyasana 6 or F (Marichi’s Pose 6 or F)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Matsyendrasana 2( Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Parivrtta Janu Shirshasana (Revolved head of the Knee Pose)
• Shavasana (Corpse Pose) (5-10 min)

Friday, August 22


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

OR

• Any non-yoga related activity

Saturday, August 23


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, August 24


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

OR

• Any non-yoga related activity

Monday, August 25


Quite Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) 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)

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Year of Yoga: Week 33



Here is week 7 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, August 12


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose) with the feet apart
• Salmba Shirshasana 1 (Head Stand 1) (5-10 min)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (5 min) (3-5 min)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Parvatasnana in Virasana (Mountain Pose in Hero Pose)
• Adho Mukha Virasana (Downward Facing Hero Pose)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Gomukhasana (Cow Face Pose)
• Gomukhasana (Cow Face Pose) forward bend only
• Janu Shirshasana (Head of the Knee Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Baddha Konasana (Bound Angle Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Baddha Konasana (Bound Angle Pose)
• Pashchimottanasana(Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10-15 min)

Wednesday, August 13


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, August 14


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, August 15


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

OR

• Any non-yoga related activity

Saturday, August 16


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, August 17


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

OR

• Any non-yoga related activity

Monday, August 18


Quite Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) 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)

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Year of Yoga: Week 32



Here is week 6 of our 2-month summer phase. The focus of the long practice this week is standing poses.

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, August 5


Quiet Practice:

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

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Uttanasana (Intense West Stretch Pose) with the feet apart
• Parshvottanasana (Intense Side Stretch Pose)
• Padangusthasana (Big Toe Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Padahastanasana (Hand Under Foot Pose)
• Virabhadrasana 3 (Warrior Pose 3)
• Baddha Konasana (Bound Angle Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikpada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikpada 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) (10-15 min)

Wednesday, August 6


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)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Malasana (Garland Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Marichyasana 5 or E (Marichi’s Pose 5 or E)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Marichyasana 2 (Marichi’s Pose 2)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (5-10 min)

Thursday, August 7


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:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Jathara Parivartanasana (Belly Turning Pose)
• Ardha Matsyedrasana 1 (Half Lord of the Fishes 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (5-10 min)

Friday, August 8


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

OR

• Any non-yoga related activity

Saturday, August 9


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 (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose
• Paryankasana (Couch Pose)
• Viparita Dandasana (Inverted Staff Pose) over a chair
• Kapotasana (Pigeon Pose) over a chair
• Urdhva Dhanurasana (Upward Bow Pose) (2-3 attempts)
• Ardha Halasana (Half Plough Pose) over a chair (3-5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (90 sec each side)
• Shavasana (Corpse Pose) (5-10 min)

Sunday, August 10


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

OR

• Any non-yoga related activity

Monday, August 11


Quite Practice:

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

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) 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)

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