Year of Yoga: Week 14



Welcome to Week 6 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, April 1


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)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Parshvottanasana (Intense Side Stretch Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)
• Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)
• Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)
• Bharadwajasana 1 (Bharadwaja's Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Parshva Shirshasana (Side Head Stand)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back (3 repetitions)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, April 2


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)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose) • Krounchasana (Heron Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Akarna Dhanurasana (Bow to the Ear Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Pashchimottanasana (Intense West Stretch Pose)
• Kurmasana (Turtle Pose)
• Supta Kurmasana (Sleeping Turtle Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Thursday, April 3


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 Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior Pose 1)
• Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Bhujangasana (Cobra Pose)
• Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
• Dhanurasana (Bow Pose)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Ardha Halasana (Half Plough Pose) over chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja’s Pose) (90 sec each side)
• Pashchimottanasana (1-3 min)
• Shavasana (10 min)


Friday, April 4


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, April 5


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 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 2 (Head Stand) (1 min)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Supta Virasana (Reclined Hero Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Eka Pada Galavasana (Single Leg Galava’s Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (5 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, April 6


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 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikpada Shirshasana (Single Leg to the Side Head Stand)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand)
• Upavishtha Konasana Shirshasana (Seated Angle Pose in Head Stand)
• Viparita Dandasana (Inverted Staff Pose) (over chair) (3-5 min)
• Setu Bandha (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (3-5 min)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• Parshva Sarvangasana (Side Shoulder Stand)
• Supta Konasana (Reclined Angle Pose)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)
• Karnapidasana (Pressure on the Ear Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Pashchimottanasana (3 min)
• Shavasana (10 min)

Monday, April 7


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)