Year of Yoga: Week 16



Welcome to the final week of our first progression phase! Next week will begin a two-week recovery phase of softer practices to give you a break before we begin the next cycle in the middle of May.

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 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)
• Utthita Tikonasana (Extended Triangle Pose)
• Uttanasana (Intense Stretch Pose)
• Utthita Parshvakonasana (Extend Side Angle Pose)
• Padangusthasana (Big Toe Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand)
• Upavistha Konasana Shirshasana (Seated Angle Pose in Head Stand)
• Urdhva Dandasana (Upward Staff Pose)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Tittibhasana (Firefly Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Baddha Konasana Sarvangasana (Bound Angle Shoulder Stand)
• Upavistha Konasana Sarvanagsana (Seated Angle in Shoulder Stand)
• Supta Konasana (Reclined Angle Pose)
• Halasana (Plough Pose) (3-5 min)
• Baddha Konasana (Bound Angle Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Parivrtta Janu Shirshasana (Revolved Head of the Knee Pose)
• Kurmasana (Turtle Pose)
• Supta Kurmasana (Sleeping Turtle Pose)
• Shalabhasana (Locust Pose)
• Shavasana (Corpse Pose) (10 min)

Wednesday, April 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)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Virabhadrasana 1 (Warrior 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)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) lunge only
• 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)
• Urdhva Dhanurasana (Upward Bow Pose) (3 repetitions)
• Dwi Pada Viparita Dandasana (Two Leg Upward Bow Pose)
• Natarajasana (Nataraja’s 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)

Thursday, April 17


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)
• Parshvottanasana (Intense Side Stretch Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot Pose)
• Prasarita Padottanasana 2 (Widespread Feet Pose 2)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand) (8-10 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (5 min)
• Adho Mukha Virasana (Downward Facing Hero Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Krounchasana (Heron Pose)
• Janu Shirshasana (Head of the Knee Pose)
• Upavishtha Konasana (Seated Angle Pose)
• Ardha Baddha Pada Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corspe Pose) (10 min)

Friday, April 18


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 19


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)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• 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)
• Salamba Shirshasana 1 (Head Stand) (5-8 min)
• Eka Pada Shirshasana (Single Leg Head Stand)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)
• Parshva Shirshasana (Side Head Stand)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)
• Supta Virasana (Reclined Hero Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-8 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Halasana (Plough Pose) (5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand)
• Parshvaikapada Sarvangasana (Single Leg to the Side Head Stand)
• Eka Pada Parshva Sarvangasana (Single Leg Side Head Stand) • Parshva Sarvangasana (Side Shoulder Stand)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Sunday, April 20


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 Arhda Chandrasana (Revolved Half Moon Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (8-10min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Parshva Bakasana (Side Crow Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Setu Bandha (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10min)
• Halasana (Plough Pose) (1-3 min)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)
• Supta Konasana (Reclined Angle Pose)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Shavasana (10 min)

Monday, April 21


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)