Year of Yoga: Week 13



Welcome to Week 5 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 25


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)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parighasana (Gate Pose)
• Padangusthasana (Big Toe Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (5-8 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)
• Upavishtha Konasana (Seated Angle Pose)
• Maha Mudra (Great Seal)
• Janu Shirshasana (Head of the Knee Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Parshva Upavishtha Konasana (Side Seated Angle Pose)
• Parivrtta Upavishtha Konasana (Revolved Seated Angle Pose)
• Pashchimottanasana (Intense West Stretch Pose)
• Parivrtta Pashchimottanasana (Revolved Intense West Stretch Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose (5 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, March 26


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)
• Utthita Trikonasana (Extended Triangle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Bharadwajasana 2 (Bharadwaja's Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Marichyasana 2 (Marichi’s Pose 2)
• Ardha Mastyendrasana 1 (Half Lord of the Fishes Pose 1)
• Marichyasana 4 (Marichi’s Pose 4)
• Ardha Matsyendrasana 3 (Half Lord of the Fishes Pose 3)
• 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 27


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)
• Utthita Parshvakonasana (Estended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Shirshasana 1 (Head Stand 1) (8-10 min)
• Viparita Dandasana (Inverted Staff Pose) over chair (3-5 min)
• Eka Pada Bhekasana (Single Leg Frog Pose)
• Bhekasana (Frog Pose)
• Dhanurasana (Bow Pose)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Gherandasana 1 (Gheranda’s Pose 1)
• Gherandasana 2 (Gheranda’s Pose 2)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, March 28


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 29


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 2 (Head Stand 2) (1 min)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Marichyasana 1 (Marichi’s Pose 1)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Shirshasana 2 (Head Stand 2) into Bakasana (Crow Pose)
• Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Shirshasana 2 (Head Stand 2) into Eka Pada Bakasana 2 (Single Leg Crow Pose 2)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Eka Pada Galavasana (Single Leg Galava’s Pose)
• Shirshasana 2 (Head Stand 2) into Eka Pada Galavasana (Single Leg Galava’s Pose)
• Urdhva Kukkutasana (Upward Cockerel Pose)
• Galavasana (Galava’s Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, March 30


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) (8-10 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Ardha Baddha Padma Padmottanasana (Half Bound Lotus Intense West Stretch Pose)
• Parvatasana (Mountain Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Tolasana (Scale Pose)
• Pindasana (Embryo Pose)
• Matsyasana (Fish Pose)
• Gorakshasana (Cow Herd Pose)
• Simhasana 2 (Lion Pose 2)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) over block
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Parshva Padmasana Sarvangasana (Side Lotus Pose in Shoulder Stand)
• Halasana (Plough Pose) (5 min)
• Shavasana (10 min)

Monday, March 31


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)