Year of Yoga: Week 11



Welcome to Week 11 of our Year of Yoga and Week 3 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, March 11


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 Ardha Padmasana (Downward Facing Half Lotus Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Vatayanasana (Horse Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Padmasana in Adho Mukha Vrkshasana (Lotus Pose in Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Padmasana in Pincha Mayurasana (Lotus Pose in Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Urdhva Padmasana in Shirshasana (Upward Lotus Pose in Head Stand)
• Parshva Padmasana in Shirshasana (Side Lotus in Head Stand)
• Pindasana in Shirshasana (Embryo Pose in Head Stand)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-8 min)
• Urdhva Padmasana in Sarvangasana (Upward Lotus Pose in Shoulder Stand)
• Parshva Padmasana in Sarvangasana (Side Lotus Pose in Shoulder Stand)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose)
• Pindasana in Sarvangasana (Embryo Pose in Shoulder Stand)
• 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)

Wednesday, March 12


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)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Dwi Pada Koundinyasana (Two Leg Koundinya’s Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Eka Pada Galavasana (Single Leg Galava’s Pose)
• Urdhva Kukkutasana (Upward Cockerel Pose)
• Parshva Kukkutasana (Side Cockerel Pose)
• Galavasana (Galava’s Pose)
• Yogadandasana (Yoga Staff Pose)
• 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)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, March 13


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)
• Virasana/Parvatasana (Mountain Pose in Hero Pose)
• Virasana/Garudasana Arms (Hero Pose with Eagle Pose arms)
• Gomukhasana (Cow Face Pose)
• Pashchima Namaskar Padmasana (Lotus Pose with Reverse Prayer Pose)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Chaturanga Dandasana (Four Limbed Staff Pose 1)
• Purvottanasana (Intense East Stretch Pose)
• Bharadwajasana 1 (Bharadwaja’s Pose 1)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Adho Mukha Vrkshasana (Hand Stand) with hands turned out
• Adho Mukha Vrkshasana (Hand Stand) with hands turned back
• Pincha Mayurasana (Peacock Feather Pose)
• Pincha Mayurasana (Peacock Feather Pose) with palms turned up
• Shirshasana 1 (Head Stand 1)
• Shirshasana 2 (Head Stand 2)
• Shirshasana 3 (Head Stand 3)
• Baddha Hasta Shirshasana (Bound Hand Head Stand)
• Mukta Hasta Shirshasana (Free Hand Head Stand)
• Supta Virasana (Reclined Hero Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana 1 (Shoulder Stand 1)
• Sarvangasana 2 (Shoulder Stand 2)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Shavasana (10 min)

Friday, March 14


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 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)
• 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)
• Hanumanasana (Hanuman’s Pose)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 3 (Single Leg King Pigeon Pose 3)
• Eka Pada Raja Kapotasana 4 (Single Leg King Pigeon Pose 4)
• Rajakapotasana (King Pigeon Pose)
• Ganda Bherundhasana (Formidable Cheek Pose)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Kapinjalasana (Kapinjala’s Pose)
• Natarajasana (Nataraja’s Pose)
• Ardha Halasana (Half Plough Pose) over 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 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)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Parivrtta Supta Padangusthasana (Revolved Big Toe Pose)
• Anantasana (Vishnu’s Couch Pose)
• Uttana Padasana (Legs Up Pose)
• Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)
• Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)
• Utthita Hasta Padangusthasana 3 (Extended Hand to Big Toe Pose 3)
• Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)
• Bharadwajasana 1 (Bharadwaja's Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• 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)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
• Supta Baddha Konasana (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand) (5-8 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Halasana (Plough Pose) (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Monday, March 17


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)