Year of Yoga: Week 12



Welcome to Week 4 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 18


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 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)
• Supta Virasana (Reclined Hero Pose)
• Padmasana (Lotus Pose)
• Parvatasana (Mountain Pose)
• Tolasana (Scale Pose)
• Simhasana 2 (Lion Pose 2)
• Matsyasana (Fish Pose)
• Kukkutasana (Cockerel Pose)
• Garbha Pindasana (Embryo in the Womb Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Supta Vajrasana (Sleeping Thunderbolt Pose)
• Vajrasana (Thunderbolt Pose) with a roll behind the knees
• 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 19


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)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Vashisthasana 2 (Vashistha’s Pose 2)
• Kashyapasana (Kashyapa’s Pose)
• Eka Hasta Bhujasana (Single Hand and Arm Pose)
• Ashtavakrasana (Ashtavakra’s Pose)
• Kurmasana (Tortoise Pose)
• Supta Kurmasana (Sleeping Tortoise Pose)
• Bhujapidasana (Pressure on the Arm Pose)
• Tittibhasana (Firefly Pose)
• 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) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, March 20


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)
• Jathara Parivartanasana (Belly Turning Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Shirshasana 1 (Head Stand 1) (5-8 min)
• Parshva Shirshasana (Side Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Urdhva Dandasana (Upward Bow Pose)
• Viparita Dandasana (Inverted Staff Pose) over chair (3-5 min)
• Setu Bandha (Bridge Pose) (3 min)
• Parshva Setu Bandha (Side Bridge Pose)
• Eka Pada Parshva Setu Bandha (Single Leg Side Bridge Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Parshva Sarvangasana (Side Shoulder Stand)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back (3 reps)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back (3 reps)
• Halasana (Plough Pose) (3 min)
• Supta Konasana (Reclined Angle Pose)
• Parshva Halasana (Side Plough Pose)
• Karnapidasana (Pain in the Ear Pose)
• Parsha Karnapidasana (Side Pain in the Ear Pose)
• Shavasana (Corpse Pose) (10 min)

Friday, March 21


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 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)

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)
• Sayanasa (Pose of Repose)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Paryankasana (Couch Pose)
• Vrischikasana 1 (Scorpion Pose 1) with feet on chair
• Vrischikasana 1 (Scorpion Pose 1)
• Vrischikasana 1 (Scorpion Pose 1) drop-backs/hop-ups to and from chair (5 reps)
• Urdhva Dhanurasana (Upward Bow Pose)
• Viparita Chakrasana (Inverted Wheel Pose)
• Vrischikasana 2 (Scorpion Pose 2)
• Vrischikasana 2 (Scorpion Pose 2) drop-backs/hop-ups (3 to 5 reps)
• Drop-backs from Tadasana (Mountain Pose) to Urdhva Dhanurasana (Upward Bow Pose)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose)
• Drop-backs from Shirshasana (Head Stand) to Dwi Pada Viparita Dandasana (3 to 5 reps)
• Mandalasana (Mandala Pose) (2-3 reps)
• 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 23


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 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Bhujapidasana (Pressure on the arm Pose)
• Tittibhasana (Firefly Pose)
• Kurmasana (Tortoise Pose)
• Supta Kurmasana (Sleeping Tortoise)
• Eka Pada Shirshasana (Single Leg Behind the Head Pose)
• Skandasana (Skanda’s Pose)
• Yoga Nidrasana (Yoga Sleep Pose)
• Yoga Dandasana (Yoga Staff Pose)
• Supta Virasana (Reclined Hero Pose) (5 min)
• 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)

Monday, March 24


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)