From the WNYC show:

"Please Explain: Vegetarianism"
November 10, 2006

Marion Nestle and Colin Spencer answer questions about vegetarianism on today's Please Explain. Marion Nestle is Paulette Goddard Professor in the Department of Nutrition, Food Studies, and Public Health at New York University. Colin Spencer is the author of Vegetarianism: A History.

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·       Over chair
 
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
 
Urdhva Dhanurasana (Upward Bow Pose)
 
Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
 
Jatara Parivartanasana (Belly Turning Pose)
·       Passive variation with 2-3 blankets under pelvis and lower back
 
Setu Bandha (Bridge Pose)
Alternate Pose: Parshva Bharadwajasana (Side Bharadwaja’s Pose)—lying to side over bolster
 
Salamba Sarvangasana 1 (Shoulder Stand)
Alternate Pose: Ardha Halasana (Half Plough Pose)—legs on chair
 
Halasana (Plough Pose)
Alternate Pose: Pashchimottanasana (Intense West Stretch Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – Seated)
·       Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·       Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·       Sitting upright on padding with the back supported
·       Simple focus: counting breaths, mantra repetition, etc.
 

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From  bulwei88 on YouTube.com:

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Paripurna Navasana (Full Boat Pose)
 
Ardha Navasana (Half Boat Pose)
 
Jatara Parivartanasana (Belly-Turning Pose)
 
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
 
Ubhaya Padangusthasana (Both Big Toes Pose)
 
Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·       Over chair
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – Seated)
·       Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·       Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·       Sitting upright on padding with the back supported
·       Simple focus: counting breaths, mantra repetition, etc.
 

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Adho Mukha Shvanasana (Downward Facing Dog Pose)
·       Head supported on block
 
Salamba Shirshasana 1 (Head Satnd 1)
 
Jatara Parivartanasana (Belly Turning Pose)
·       3-5 blankets under legs, pelvis and lower ribs
 
Parshva Bharadwajasana (Side Bharadwaja’s pose)
·       Lie sideways over bolster/blankets with legs bent
 
Sarvangasana over chair (Shoulder Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Supta Virasana (Reclined Hero Pose)
·       Over bolster
 
Setu Bandha (Bridge Pose)
·       Over Bolster
 
Viparita Karani (Upside Down Pose)
 
Shavasana (Corpse Pose)
 

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This fascinating interview from Leonard Lopate's "Please Explain" series on WNYC is on procrastination. Something to think about when you're not doing your practice.



Piers Steel, Associate Professor at the University of Calgary, recently completed a 10-year research project on procrastination.

Dr. William Knaus is the author of several books on procrastination, including The Procrastination Workbook and Do It Now!.

From  roboramma on YouTube.com
"Grupo Axe Capoiera (www.axecapoeira.com) demonstrates in the street in downtown vancouver. Note, the music is, of course, them singing and playing instruments."

Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Utthita Parshvakonasana (Extended Side Angle Pose)
 
Parivrtta Parshvakonasana (Revolved Side Angle Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
 
Pashasana (Noose Pose)
 
Eka Hasta Bhujasana (One Hand and Arm Pose)
 
Parshva Bakasana (Side Crow Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – Seated)
·       Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·       Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·       Sitting upright on padding with the back supported
·       Simple focus: counting breaths, mantra repetition, etc.
 
 
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Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Utthita Trikonasana (Triangle Pose)
 
Parshvottanasana (Intense Side Stretch Pose)
 
Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
 
Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
 
Adho Mukha Padmasana (Downward Facing Lotus Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – Seated)
·       Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·       Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·       Sitting upright on padding with the back supported
·       Simple focus: counting breaths, mantra repetition, etc.
 
 

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Surya Namaskar (2 sets/3-5 rounds)
·       2 sets/3-5 rounds each
·       One simple set, one more challenging
 
Utkatasana (Fierce Pose)
 
Garudasana (Eagle Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Gomukhasana (Cow Face Pose)
·       Full pose with shins together and arm variation
 
Gomukhasana (Cow Face Pose)
·       Simple variation, no arms, sitting between heels with forward extension
 
Baddha Konasana (Bound Angle Pose)
 
Upavishtha Konasana (Seated Angle Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 2 (Interrupted Exhalation – Reclined)
·       Lying in Shavasana with the trunk supported
 
Viloma 5 (Interrupted Exhalation – Seated)
·       Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·       Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·       Sitting upright on padding with the back supported
·       Simple focus: counting breaths, mantra repetition, etc.
 

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Complete Rest
 
OR
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – Seated)
·              Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·              Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 
 
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Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·              Over chair
 
Shalabhasana (Locust Pose)
 
Bhujangasana (Cobra Pose)
 
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
 
Dhanurasana (Bow Pose)
 
Parshva Dhanurasana (Side Bow Pose)
 
Ushtrasana (Camel Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – Seated)
·              Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·              Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 

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Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
 
Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
 
Urdhva Prasarita Padasana (Upward Extended Feet pose)
 
Paripurna Navasana (Full Boat Pose)
 
Ardha Navasana (Half Boat Pose)
 
Jatara Parivartanasana (Belly Turning pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Viparita Dandasana (Inverted Staff Pose)
·              Over chair
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – Seated)
·              Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·              Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 

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Adho Mukha Shvanasana (Downward Facing Dog Pose)
·              Head supported on block
 
Salamba Shirshasana 1 (Head Stand 1)
 
Jatara Parivartanasana (Belly Turning Pose)
·              3-5 blankets under legs, pelvis and lower ribs
 
Parshva Bharadwajasana (Side Bharadwaja’s pose)
·              Lie sideways over bolster/blankets with legs bent
 
Sarvangasana over chair (Shoulder Stand)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Supta Virasana (Reclined Hero Pose)
·              Over bolster
 
Setu Bandha (Bridge Pose)
·              Over Bolster
 
Viparita Karani (Upside Down Pose)
 
Shavasana (Corpse Pose)
 

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Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Utthita Trikonasana (Extended Triangle Pose)
 
Ardha Chandrasana (Half Moon Pose)
 
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
 
Parivrtta Trikonasana (Revolved Triangle pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Marichyasana 3 (Marichi’s Pose 3)
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – Seated)
·              Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·              Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 

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Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Utthita Trikonasana (Extended Triangle Pose)
 
Parshvottanasana (Intense Side Stretch Pose)
 
Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
 
Uttanasana (Intense Stretch Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Adho Mukha Ardha Padmasana (Half Downward Facing Lotus Pose)
 
Adho Mukha Padmasana (Downward Facing Lotus Pose)
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – Seated)
·              Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·              Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 

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This new cycle of practices is aimed squarely at the intermediate practitioner, though many of the sequences could be downscaled for the more basic practitioner. If you have been doing the first cycle, this is designed to increase stamina and to fold in more intermediate poses.

Note that the pranayamas may have to be broken out and practiced at a different time of the day if you are unable to rest for a good 7-10 minutes in Shavasana beforehand. Even so, if you find you are unable to practice the pranayamas without straining, you should go back to the simpler pranayama practices of the Basic/Intermediate course. There are different schools of thought with regards to the practice of pranayama, even in the Iyengar tradition. Some feel that there should be no active asana at all before a pranayama practice.

Here's the practice:

Surya Namaskar (2 sets/3-5 rounds)
·              2 sets/3-5 rounds each
·              One simple set, one more challenging
 
Vrkshasana (Tree Pose)
 
Utthita Trikonasana (Extended Triangle Pose)
 
Virabhadrasana 2 (Warrior Pose 2)
 
Utthita Parshvakonasana (Extended Side Angle Pose)
 
Ardha Chandrasana (Half Moon Pose)
 
Parighasana (Gate Pose)
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Virasana (Reclined Hero Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Viloma 1 (Interrupted Inhalation – Reclined)
·              Lying in Shavasana with the trunk supported
 
Viloma 4 (Interrupted Inhalation – Seated)
·              Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·              Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·              Sitting upright on padding with the back supported
·              Simple focus: counting breaths, mantra repetition, etc.
 

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Here's a breakdown of the full series:

Week 1

Day 1 - Day 2 - Day 3 - Day 4 - Day 5 - Day 6 - Day 7

Week 2

Day 8 - Day 9 - Day 10 - Day 11 - Day 12 - Day 13 - Day 14

Week 3

Day 15 - Day 16 - Day 17 - Day 18 - Day 19 - Day 20 - Day 21

Week 4

Day 22 - Day 23 - Day 24 - Day 25 - Day 26 - Day 27 - Day 28


Here's a PDF file of the entire 28-Day sequence for easy reference:

download the .pdf

Tags: Basic

Vladimir Kalabin is a Russian yoga teacher. His website is in Russian Cyrillic, but here is the pictures page. He does some crazy advanced poses, some of which I've never seen before.

Complete Rest

OR

Shavasana (Corpse Pose)
• 15 to 30 minutes

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation and exhalation without straining

Ujjayi 6 (Emphasis of Inhalation and Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation and exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.

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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Kapotasana (Pigeon Pose)
• Over chair

Urdhva Dhanurasana (Upward Wheel Pose)
• Feet on chair

Dwi Pada Viparita Dandasana (Two-Leg Inverted Staff Pose)
• Feet on chair

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation and exhalation without straining

Ujjayi 6 (Emphasis of Inhalation and Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation and exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Jatara Parivartanasana (Belly Turning Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation and exhalation without straining

Ujjayi 6 (Emphasis of Inhalation and Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation and exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


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Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Head supported on block

Salamba Shirshasana 1 (Head Stand 1) Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with head on block

Jatara Parivartanasana (Belly Turning Pose)
• 3-5 blankets under legs, pelvis and lower ribs

Parshva Bharadwajasana (Side Bharadwaja’s pose)
• Lie sideways over bolster/blankets with legs bent

Sarvangasana over chair (Shoulder Stand)

Supta Baddha Konasana (Reclined Bound Angle Pose)

Supta Virasana (Reclined Hero Pose)
• Over bolster

Setu Bandha (Bridge Pose)
• Over Bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)


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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Pashasana (Noose Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation and exhalation without straining

Ujjayi 6 (Emphasis of Inhalation and Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation and exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


print this article

Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
Alternate Pose: Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus intense West Stretch Pose)
Alternate Pose: Janu Shirshasana (Head of the Knee Pose)

Adho Mukha Padmasana (Downward Facing Lotus Pose)
Alternate Pose: Gomukhasana (Cow Face Pose) with forward extension

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation and exhalation without straining

Ujjayi 6 (Emphasis of Inhalation and Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation and exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Utthita Trikonasana (Extended Triangle Pose)

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Supta Virasana (Reclined Hero Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation and exhalation without straining

Ujjayi 6 (Emphasis of Inhalation and Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation and exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.



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Complete Rest

OR

Shavasana (Corpse Pose)
• 15 to 30 minutes

Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining

Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.



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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Bhujangasana (Cobra Pose)

Dhanurasana (Bow Pose)

Ushtrasana (Camel Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining

Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.



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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Ardha Navasana (Half Boat Pose)

Jatara Parivartanasana (Belly Turning Pose)

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining

Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.



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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1
 
Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)
 
Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Marichyasana 1 (Marichi’s Pose 1)
• twist only
 
Marichyasana 3 (Marichi’s Pose 3)
 
Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining
 
Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining
 
Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.
 
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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Supta Baddha Konasana (Reclined Bound Angle Pose)

Marichyasana 1 (Marichi’s Pose 1)
• twist only

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining

Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.



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It cracks me up to hear this kind of thing. So, apparently there is some other reason that I manage to maintain a body weight of 185lb of (mostly) lean muscle on my 6'1" frame. Apparently Yoga is not the reason I am able to sustain that weight with upper body strength for 10 minutes in a Head Stand. Apparently Yoga is not the reason I can go swimming every Summer and not sink to the bottom of the pool gasping for breath. I wish this guy could tell me how I manage to stay strong, fit and healthy when Yoga is useless. Perhaps it's the chocolate I eat, or the TV I watch (Battlestar Galactica rules!).

Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining

Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


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Surya Namaskar (Sun Salutations)
• Any simple variation
• 1 set/3-5 rounds

Utthita Trikonasana (Extended Triangle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 1 (Warrior Pose 1)

Bharadwajasana 2 (Bharadwaja’s Pose 2)
Alternate Pose: Bharadwajasana 1

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Supta Virasana (Reclined Hero Pose)

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 3 (Emphasis of Inhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the inhalation without straining

Ujjayi 5 (Emphasis of Inhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the inhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


print this article

Complete Rest

OR

Shavasana (Corpse Pose)
• 15 to 30 minutes

Ujjayi 2 (Emphasis of Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the exhalation without straining

Ujjayi 5 (Emphasis of Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


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Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Kapotasana (Pigeon Pose)
• Over chair

Urdhva Dhanurasana (Upward Wheel Pose)
• Feet on chair

Dwi Pada Viparita Dandasana (Two-Leg Inverted Staff Pose)
• Feet on chair
•
Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Ujjayi 2 (Emphasis of Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the exhalation without straining

Ujjayi 5 (Emphasis of Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


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Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
Alternate Pose: Adho Mukha Shvanasana (Downward Facing Dog Pose)

Salamba Shirshasana 1 (Head Stand 1)
Alternate Pose: Prasarita Padottanasana 1 (Wide Spread Feet Pose 1) with the head supported

Viparita Dandasana (Inverted Staff Pose)
• Over chair

Setu Bandha (Bridge Pose)

Salamba Sarvangasana 1 (Shoulder Stand)

Halasana (Plough Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)
Alternate Pose: Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose)

Janu Shirshasana (Head of the Knee Pose)

Shavasana (Corpse Pose)

Ujjayi 2 (Emphasis of Exhalation – Reclined)
• Lying in Shavasana with the trunk supported
• Gently emphasize and extend the exhalation without straining

Ujjayi 5 (Emphasis of Exhalation – Seated)
• Sitting upright on padding with the back supported
• Gently emphasize and extend the exhalation without straining

Pratyahara (Sense Withdrawal)
• Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)
• Sitting upright on padding with the back supported
• Simple focus: counting breaths, mantra repetition, etc.


print this article

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