Year of Yoga: Week 10



Welcome to Week 2 of our 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, March 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 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)
• Virabhadrasana 2 (Warrior Pose 2)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parighasana (Gate Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Ardha Baddha Padmottanasana (Half Bound Intense Stretch Pose)
• Garudasana (Eagle Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, March 5


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 2 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Adho Mukha Ardha Padmasana (Dowward Facing Half Lotus Pose)
• Adho Mukha Padmasana (Dowward Facing Lotus Pose)
• Parvatasana (Mountain Pose)
• Simhasana 2 (Lion Pose 2)
• Baddha Padmasana (Bound Lotus Pose)
• Supta Vajrasana (Reclined Thunderbolt Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Urdhva Padmasana in Sarvangasana (Upward Lotus pose in Shoulder Stand)
• Parshva Padmasana in Sarvangasana (Side Lotus in Shoulder Stand)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)
• Halasana (Plough Pose) (5 min)
• Vajrasana (Thunderbolt Pose) with a roll behind the knees
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, March 6


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 1 (Bharadwaja's Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Padangusthasana (Big Toe Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Akarna Dhanurasana (Bow to Ear Pose)
• Janu Shirshasana (Head of the Knee Pose) (1.5 min each side)
• Parivrtta Janu Shirshasana (Revolved head of the Knee Pose) (1 min each side)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Single Leg Intense West Stretch Pose) (1.5 min each side)
• Upavishtha Konasana (Seated Angle Pose)
• Parshva Upavishtha Konasana (Side Seated Angle Pose)
• Parivrtta Upavishtha Konasana (Revolved Seated Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Friday, March 7


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, March 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)
• Bharadwajasana 2 (Bharadawja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Shalabhasana (Locust Pose)
• Bhujangasana (Cobra Pose)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Ushtrasana (Camel Pose)
• Bekhasana (Frog Pose)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Gherandasana 1 (Gheranda’s Pose 1)
• Gherandasana 2 (Gheranda’s Pose 2)
• Ardha Halasana (Half Plough Pose) over a chair (5 min)
• Marichyasana 3 (Marichi’s Pose 3) practiced gently
• Janu Shirshasana (Head of the Knee Pose) with support for the head (1.5 min each side)
• Pashchimottanasana with support for the head (1-3 min)
• Shavasana (Corpse Pose) (5 min)

Sunday, March 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)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (3 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Malasana (Garland Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Marichyasana 2 (Marichi’s Pose 2)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 4 (Marichi’s Pose 4)
• Marichyasana 5 or E (Marichi’s Pose 5 or E)
• Marichyasana 6 or F (Marichi’s Pose 6 or F)
• Kurmasana (Tortoise Pose)
• Eka Pada Shirshasana (Single Leg Behind the Head Pose)
• Marichyasana 7 (Marichi’s Pose 7 or G)
• Marichyasana 8 (Marichi’s Pose 8 or E)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Monday, March 10


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 1 in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 in seated position (5 min)
• Viloma 4 in seated position (5 min)
• Nadhi Shodhana 1b (5 min)
• Shavasana (Corpse Pose) (10 min)